January is National Oatmeal Month, and we were lucky enough to sit down with celeb registered dietitian Desiree Nielsen, author of Un-Junk Your Diet and host of Gusto TV’s The Urban Vegetarian, to ask our top 10 burning questions about oatmeal and oats. With all of its über-healthy benefits, get ready to take your love of this good-for-you grain to the next level (oh, and head here to find out how you could win oatmeal for a month courtesy of Nature’s Path)! —Noa Nichol
With so many of us eating gluten free (or just gluten-ing less) these days, can you clarify once and for all: where do oats fall on the gluten spectrum?
Oats do not contain gliadin (gluten) proteins; however, in the growing and manufacturing process, most oats become cross-contaminated with gluten from wheat, barley or rye production. Because of this, gluten-free manufacturers use a purity protocol that keeps oats pure and uncontaminated by gluten along the entire lifecycle and supply chain of the oat. These specially grown and processed oats may be labelled as gluten free or "pure" oats. It’s worth noting that oats contain a protein called avenin, which may cause a cross-reaction in a small percentage of people with celiac disease, so it’s important to talk to your dietitian before introducing oats into a gluten free diet post-diagnosis. Also nice to know: many of Nature’s Path’s oats and oatmeals are Certified Gluten Free!
Gluten aside, what are some healthy reasons to include oats in our diets?
Oats are an incredibly nutrient dense grain: in addition to being rich in energizing minerals like iron, zinc, manganese and copper, they also contain polyphenols, which are phyto-chemicals we usually associate with fruits and vegetables! However, their true claim to fame is their soluble fibre content. Beta glucan is a unique soluble fibre (also found in barley) that helps to slow the absorption of nutrients, improving post-meal blood sugar levels and perhaps even improving appetite regulation. Research has also shown that regular beta glucan intake may help reduce cholesterol levels in the blood and feed beneficial bacteria in the gut.
How can eating oats on a regular basis can help regulate digestion, keep us feeling full and keep our systems happy?
I am a total gut health geek—fibre is my jam. Soluble fibre is remarkable for gut health; most grains contain a great deal of insoluble fibre, which you can think of as having a broom-like effect on digestion. This is important, but so is soluble fibre—and there are fewer natural sources of soluble fibre to choose from. Soluble fibre, like the beta glucan in oats, forms a gel in the gut that tends to be gentler on digestion for people with digestive issues like irritable bowel syndrome. In addition, beta glucan is fermented by beneficial bacteria in the gut, the short chain fatty acids produced from fermentation of soluble fibre are thought to improve gut health. Feed bacteria well … and they feed you!
We heard a rumour that oats are also high in antioxidants; are these the kind that make our skin glow, our hair shiny, or … ?
Yes! Avenanthramides in oats are a type of polyphenol, an antioxidant phytochemical compound. There is still a lot to learn about the effect of avenanthramides on human health; however, current research suggests that they may help improve blood pressure—perfect for high-octane living—and have anti-inflammatory effects.
Why is choosing a Certified Organic oat product from, say, a brand like Nature’s Path, important, from a nutritional/health perspective?
Choosing organic products is a powerful way to vote for healthier soil, sustainable agriculture and to reduce your exposure to pesticide residues. Last year, a non-peer-reviewed study from the FDA confirmed that oat products contained residues of the herbicide glyphosate which the World Health Organization has deemed a probable human carcinogen. It’s important to note that these residues were below the safety threshold; however, research confirms that if you are concerned about exposure to pesticide residues, the best way to reduce your exposure is by eating organic foods.
With so many oats to choose from (think instant flavoured, old fashioned and steel cut), how do we (or you!) decide?
As an anti-inflammatory gal, my pick is always unsweetened oats to keep your sugar intake in check. Beyond that, it’s all about your #healthgoals. If you need to eat a home-cooked breakfast on the run, I love instant oats for how fast they are. Old-fashioned oats are great when you have a bit more time; they have a heartier texture that may be even more filling and make a great ingredient in healthy baking. Steel-cut oats tend to be the most "stick to your ribs" because they are unrolled, making them slower to digest and giving them the most staying power.
When it comes to eating well, we all know ease (i.e., in prepping, cooking) is key to keeping us on track. How do oats fit this bill?
Oats are a super-convenient way of getting more mineral- and fibre-rich grains into your food life. If you can boil water, you can make oats. And oats do very well as a batch cook. You can cook up a big pot of steel cut oats on the weekend, portion them out into glass containers with some nuts, seeds and fruit for a healthy breakfast all week long. #mealprep FTW!
We love, love, love a bowl of oatmeal (not to mention, a good dessert crumble!), but in your experience working with food and developing recipes, what else can we whip up with oats?
A half packet of plain instant oats is my secret weapon for making smoothies extra filling and satisfying! You can also combine oats with nuts to create a healthy pie crust for seasonal fruit. And, for the adventurous, try using oats as base for savoury meal. For example, you can use oats to make a creamy, filling meal that borders on risotto.
Any "health hacks" for giving oats/oatmeal an extra nutritonal punch?
You might be surprised to learn that instant oats tend to have the most iron because of how they are processed; if you’re on a plant-based diet, you might want to give plain instant oats a try! When building a healthy meal, I try to maximize four main nutrients: fibre, protein, healthy fats and produce. Oats provide the fibre and a bit of protein. To boost protein, I love adding hemp seeds (or chickpeas if you’re going savoury!). A swirl of nut butter or a drizzle of flax oil will up the healthy fat quotient and I always chop up some fruit as a final flourish. To boost bone-building calcium, cook oats in your favourite plant-based milk; soy will add additional protein, while almond milk or cashew milk will keep it light.
Last but definitely not least, what’s your favourite way to eat your oats?!
It definitely changes with the season! I love a warm bowl of oats, swirled with peanut butter, hemp seeds and berries in the cooler months. Maybe a dollop of homemade jam when I want something sweeter. Mornings are crazy in my house, so I usually eat Qia instant oats to save time! As soon as the weather heats up, I love cool overnight oats, made with cashew milk, fresh berries or peaches, chopped almonds and plenty of cardamom.
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