Oats are considered a “superfood” because of the vast array of essential nutrients that are not only needed by the body but also boost overall health. Oats are a cereal grain that provides complex carbohydrates, B vitamins, fiber, and minerals such as phosphorous, iron, selenium, and calcium.

•Complex carbohydrates such as oats not only lowers the risk of heart disease, but also reduce the risk of stroke and certain cancers and helps lower high blood pressure. Carbohydrates also contain tryptophan, a nonessential amino acid that improves mood.

•The specific type of fiber found in oats not only promotes a healthy digestive system by helping prevent constipation, but also helps control blood sugar levels. Because of the fiber, oats have a low impact on blood sugar levels and may help reduce the risk of developing type 2 diabetes. Studies also show that high-fiber foods help control appetite, which is a plus for those trying to lose weight.

•Selenium works as an antioxidant with vitamin E to help protect the body from free radical damage and may help protect the body against certain cancers. Selenium also boosts immunity, and studies suggest selenium may boost mood.

•When it comes to strong teeth and bones, phosphorus, which is also found in oats, is just as important as calcium. Phosphorus also boosts energy and plays an important role in healthy digestion.

•Oats offer B vitamins such as thiamin, riboflavin, and niacin. B vitamins are used by the body for energy production and maintaining a healthy nervous system. B vitamins also help reduce stress and boost immunity.

•Like other whole grains, oats are a good source of magnesium, which is important not only in energy production, but also maintaining strong bones, and magnesium may help relieve symptoms of premenstrual syndrome.

•With 6.1 grams of protein per one cup (one-half cup raw), oats are a good source of protein. Protein is used to build, repair, and maintain all body tissues, provide the body energy, and studies suggest protein has a thermogenic effect that boosts metabolism, which may aid weight loss.

•Oats also contain iron, which helps boost immunity, increase energy, and produce collagen.

•Oats are rich in calcium. Regular consumption of calcium helps keep bones strong, reduces the risk of developing certain diseases, such as periodontal disease, and studies suggest calcium is beneficial to weight maintenance.

The most nutritious oats are those that have been minimally processed with no sugar added. Although well-known as an inexpensive breakfast food, oats can also be incorporated into many recipes from baked goods to main dishes.

Sources:

United States Department of Agriculture. (2008). Why is it important to eat grains, especially whole grains? Retrieved August 14, 2009 from Mypyramid.gov.


Magee, E. (2008). How Food Affects Your Moods. Retrieved August 14, 2009 from WebMD.com.

Duyff, R. (2006). American Dietetic Association Complete Food and Nutrition Guide. Hoboken: John Wiley & Sons, Inc.

The George Mateljan Foundation (n.d.) Oats. Retrieved August 14, 2009 from WHFoods.com.

My recipe for HEALTHY pancakes -- high fiber and protein

If your goal is fat loss or trying to stay lean then traditional pancakes are definitely off the menu.

The refined flour with almost zero fiber, the added refined sugars, the crappy inflammatory vegetable oils... will almost certainly make you gain fat.

Then you have the bodybuilder version with egg whites, vanilla protein powder and a few other minor ingredients which just taste more like sweetened eggs.

I have come up with a really easy to make recipe that tastes great.

Superfine Oat Flour Pancakes Serves 2

2 cups of Superfine Oats
2 eggs
2 cups of milk or water
1/2 cup of olive oil
2 scoops
3 teaspoon's of baking powder
2 scoops of Vanilla Whey Protein (optional)
1/2 teaspoon salt (optional)

Directions:

Warm pan to medium with 1 teaspoon butter or oil (saturated is best*). Add dry ingredients together and mix lightly. Next add milk and water; stir. Add oil and 1 egg at a time. Mix thoroughly. Pour 1/2 cup mix at a time.

Make some delicious Oat Mass Cookies!

Mix 1/2 cup Oat Mass

1/4 cup of water

1 scoop of Vanilla or Chocolate Micellar Casein

Mix together with a wooden spoon

Cut mix in half and roll into balls and push down on a greased baking tray until about 1.5cm thick.

Bake at 150c for 25-30 min.

Maybe add some sultanas for something different.

OAT FLOUR PANCAKES

2 cups. oat flour
2 eggs
2 cups. milk or water
1/2 cup. oil
3 tsp. baking powder
1/2 tsp. salt, optional
For waffle mix: Add 1 tsp. vanilla

Warm pan or griddle to medium with 1 teaspoon butter or oil. Add dry ingredients together and mix lightly. Next add milk and water; stir. Add oil and 1 egg at a time. Mix thoroughly. Pour 1/2 cup mix at a time.

*Here's something that mainstream health professionals will never tell you...

Saturated fats are actually the healthiest oils to cook with!

Why? Because they are much more stable and less inflammatory than polyunsaturated oils.

This is why tropical oils such as palm and coconut oils (and even animal fats such as butter) are best for cooking... they have very little polyunsaturates and are mostly composed of natural saturated fats which are the least reactive to heat/light and therefore the least inflammatory in your body from cooking use.

That's also why natural butter (NOT margarine) is one of the best fats for cooking. This all goes directly against what you hear in mainstream health talk... because most health professionals don't truly understand the biochemistry of fats, and falsely believe that saturated fats are bad for you... when in fact, they are actually neutral in most instances... and saturated fats from tropical oils are actually good for you as they contain mostly medium chain triglycerides (MCTs) which are lacking in most people's diets.

In fact, lauric acid is one of the abundant MCTs in tropical oils and is known to strengthen the immune system. Lauric acid is even being studied currently in medical studies for controlling contagious diseases.

To summarize... your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil. Olive oil (extra virgin preferably) is ok for lower cooking temps as it's mostly monounsaturated, so moderately stable. The mostly polyunsaturated oils such as soybean, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking.

My choices for top healthy cooking oils that I use:

Virgin Coconut Oil
Extra Virgin Olive Oil (only for low temp cooking)
Real Butter (grass fed if possible)

Of course, with all of that said... we should keep in mind that trying minimize our cooking with oils can help to reduce overall calories. Cooking with oils in moderation is ok and can actually help satisfy your appetite more, but be careful not to overdo it as the calories can add up fast.