What are broken oats and how are they made?
The fiber contained in broken oats stimulates digestive function and increases the diversity of the intestinal microbiome, which has a beneficial effect on health.
The broken oats are smaller than an ordinary oat flake. It is very convenient for some kinds of drinks, such as coffee.
Today let’s talk about all the essentials of broken oats, so you know why you should include them in your regular diet.
Oats are one of the best cereals. Its value is further enhanced by the fact that it is marketed almost completely unprocessed.
Wheat products, for example, often have a lot of added sugar.
What are broken oats? What are the three types of oats?
- The broken oats are cut into small pieces. It requires a longer cooking time than regular oatmeal, but can also be eaten raw.
- The result is gummy food. In addition, its taste has a hint of a nutty taste, which gives it first-class organoleptic properties.
- From a nutritional point of view, broken oats have the same characteristics as traditional oats. We’ll go through them later, so you know why oats are important to include in your regular diet.
- Nutritional quality of broken oats
- Broken oats produce 375 kilocalories per 100 grams. Its macronutrients are particularly distinguished by low glycemic index carbohydrates, which is why it is considered good quality food.
- Oats are not high in fat but have more protein than other grains, such as wheat. In any case, it is important to note that this protein has a low biological value.
- It is also important to mention the fiber contained in oats and in particular its B vitamins and minerals, which include phosphorus, iron, copper, and zinc. All of these are involved in numerous physiological reactions that are crucial to the efficient functioning of the body.
2. Benefits of eating broken oats
Next, we talk about how eating (broken) oats benefits and what science says about it.
3. Reduction of intestinal problems
- Oats stand out due to their soluble fiber. The soluble fiber can ferment in the gut, which has a beneficial effect on its microbiome.
- This has positive effects associated with more efficient digestion. The beta-glucan in oats has been shown to promote the diversity of the intestinal bacterial population and also to serve as a substrate for the production of short-chain fatty acids, which are anti-inflammatory.
Better blood fat levels
Oat fiber has a beneficial effect on blood fat levels. Although the effect of diet on cholesterol is only limited, beta-glucans can increase the levels of HDL lipoprotein (good cholesterol) in the blood, reducing the levels of oxidized VLDL, or very low-density lipoproteins. This argument is supported, for example, by a study published in The Cochrane Database of Systematic Reviews.
Oats affect immune function
Oats contain, as already stated, a significant amount of zinc. The ability of this mineral to stimulate immune function has been demonstrated. It enhances the differentiation of the cells that make up the immune system.
How are broken oats made?
- Making broken oats is very easy. You can make them in the same way as traditional oat flakes. Just heat water or milk in a saucepan and add oats.
- Stir for about 7 minutes on medium heat until a uniform, rubbery mixture is formed. It can then be served with a variety of toppings, such as berries. The addition of sugar should be avoided so that the nutritional quality of the food is not impaired.
- On the other hand, broken oats can also be added raw to beverages such as coffee. Everything can also be used in a blender to make the semi-thick liquid more uniform and easier to drink. Such preparation is faster and therefore preferred by many.