Oats are harvested in the fall, but are available throughout the year as they can be dried and stored for a long time without loss of nutritional goodness. Scientifically as Avena sativa, Oats represent a hardy cereal grain which can withstand even poor soil conditions or climatic changes. Oats have been cultivated for two thousand years in various regions throughout the world and came to us from the wild red oat, a plant originating in Asia.

The distinctive nutty flavor you notice in your favourite bowl of ceeral comes from the grain itself and from the roasting process. But the processing of grain for storage is not as harsh as you may think. When Oats are cleaned and hulled, the bran and germ stays in the seeds allowing them to retain a concentrated source of their fiber and nutrients.

Nourishing Goodness of Oats

Oatmeal is unique several regards. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan, a type of soluble fiber shown to enhance body's immunity to bacterial infection and normalize blood sugar and insulin in the body. Studies show that eating just one bowl of Oatmeal a day with three grams of fibre may lower total cholesterol by up to 23%! in individuals with high cholesterol (above 220 mg/dl), this is terrific news since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.

Fibre in Oats removes cholesterol from the digestive system preventing it from ending in a bloodstream. Additionally, antioxidant compounds unique only in oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease. Scientists have repeatedly demonstrated that when human arterial wall cells were exposed to purified avenenthramides or phenols from Oats for 24 hours, the secretion of several pro-inflammatory cytokines was suppressed. This is the first step in the development of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and stenosis, the narrowing of the diameter of arterial passageways.

Post-menopausal women may especially be interested in eating at least six servings of Oats or other whole grains every week because these will slow progression of atherosclerosis and stenosis. What is so special about fibre in Oats is that the intake of fiber from fruits, vegetables and refined grains is not associated with a lessening in CVD progression.

If you are looking for another reason to enjoy this delicious super-food, you may find it in enhancement of the human immune system's response to bacterial infection. Beta-glucan not only helps the most abundant type of non-specific immune cell navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there. Oats produce a more rapid response to infection resulting in faster microbial clearance and healing. Since our non-specific immune defenses are the body's first strike forces against invading pathogens, starting your day with a bowl of oatmeal may boost your immune response in addition to your morning energy levels.

Oatmeal is also an outstanding contribution to the diet of people with type-2 Diabetes. Foods rich in oat bran lower blood sugar raises to a much greater effect than that of white rice or bread. Better yet, fibre absorbs water and slows down your digestive process keeping you satisfied for many hours – best way to prevent hunger pangs, overeating and keep your waist line in check!

Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.

While getting more fiber is a good reason to reach for that packet of oats in the morning, there’s a lot more to oats, nutritionally speaking. You get some plant protein along with some smart fats (from monounsaturated and polyunsaturated fat), vitamins and minerals, and countless phytochemicals, too! Oatmeal contains antioxidants, is a good source of essential fatty and amino acids, complex carbohydrates, iron and selenium.

Selenium works with vitamin E in numerous vital antioxidant systems throughout the body and is a necessary cofactor of the important detoxification agent, glutathione peroxidase. The powerful actions involved in DNA repair make Oatmeal helpful in decreasing asthma symptoms, prevention of heart disease and cancer, especially colon and breast cancer.

This grain is rich in lignans, polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins and phytoestrogens – an array of chemical compounds beneficial for blood vessel elasticity, bone metabolism, and many other cellular metabolic processes.

Oats are among the best grains to choose even for gluten-sensitive people. Despite the small amount of gluten they contain, oatmeal is well-tolerated by most suffering from various digestive disorders. The yummy additions you can mix into a hot or cold bowl of Oats are limited only by your imagination – everything tastes good in oats.

Buy small quantities of oats at one time since this grain has a slightly higher fat content than other grains and will go rancid more quickly. Different types of oats require slightly different cooking methods for making hot cereal or porridge. For all types, it is best to add the oats to cold water and then cook at a simmer.

The preparation of rolled oats and steel-cut oats require similar proportions using two parts water to one part oats. Rolled oats take approximately 15 minutes to cook while the steel-cut variety takes about 30 minutes. Due to their consistency, oat groats require more time and more water. Use three parts water to one part oat groats and simmer for approximately 50 minutes.

• Steel-cut oats are produced by running the grain through steel blades which thinly slices them resulting in a dense and chewy texture.
  
• Old-fashioned or Quick-cooking Oats have a flatter shape from being steamed and then rolled remaining most of the nutrients within the grains Instant oatmeal is produced by partially cooking the grains and then rolling them very thin. This is often not the best choice because oftentimes sugar, salt and other ingredients are added to the finished product sold in the stores.
  
• Oat bran is the outer layer of the grain found under the hull in rolled oats and steel-cut oats. Sprinkle on top of any cereal or salad bowl, add to your smoothie,or mix into a bread dough Oat groats are unflattened kernels excellent as breakfast cereal or for stuffing
  
• Oat flour may be used in baking and added to any recipe requiring flower.

To boost the nourishing powers of Oatmeal in the morning, slice an orange, or add strawberries and blueberries (which is rich in vitamin C) to your bowl. If you like creamy texture of an ice-cream, go for a small banana, sprinkle with some flaxseeds for Omega -3s and fibre and enjoy along with your oatmeal. If you prefer some other grain for your breakfast cereal, top it with a heaping spoonful of oat bran.

Use Oatmeal for baking cookies - a favorite for kids and adults of all ages. Add Oat flour or whole Oats the next time you make bread or muffins. Sprinkle Oat bran or groats on your hot or cold cereal, add to soups or make a stuffing.