Rethinking oatmeal: Raw benefits you might be missing
Oatmeal is an integral part of a healthy diet for many of us. But do we always have to cook it? The answer to this question might surprise even the biggest oatmeal enthusiasts.
Oatmeal has dominated our tables for years as a healthy and nutritious breakfast option. Its popularity stems from its richness in fibre, vitamins, and minerals that support our health. However, many myths have arisen around the method of its preparation. Do we really need to cook it to enjoy its full nutritional value?
What are the properties of oatmeal?
Oatmeal is an extremely valuable dietary component, rich in fibre, which aids in the digestive system's functioning and helps maintain a healthy weight. It contains B vitamins, vitamin E, and K, which are crucial for the health of the skin, hair, nervous system, and cardiovascular system. Additionally, oatmeal provides minerals such as iron, magnesium, phosphorus, zinc, copper, and potassium, essential for electrolyte balance, bone health, and proper muscle function. Thanks to these properties, oatmeal is an excellent choice for those focused on a healthy diet.
Types of oatmeal
Different types of oatmeal are available on the market: regular, old-fashioned, and instant. Each differs in the degree of processing and preparation time. Regular oats are the least processed, meaning they contain the most fibre and minerals. On the other hand, instant oats are the most processed but the quickest to prepare.
Do you need to cook oatmeal?
Many of us wonder if cooking oatmeal is necessary. It turns out that it’s not always needed. Cooking can indeed facilitate digestion and make the oats gentler on the stomach, but at the same time, it leads to the loss of some vitamins.
Can you eat raw oatmeal? Eating raw oats has its benefits. You can add them to yogurt, smoothies, or salads, making them a versatile dietary component. However, people with sensitive digestive systems should be cautious, as raw oats can be more challenging to digest.
How to cook oatmeal?
How long to cook oatmeal? Regular oats, which are the least processed, should be cooked for about 10 minutes. Simply cover them with water or milk in a 1:2 ratio (one part oats to two parts liquid) and cook on low heat, stirring occasionally, until they soften. Old-fashioned oats, which are slightly more processed, require a shorter cooking time – about 5 minutes.
Instant oats, the most processed, can be prepared by pouring hot water or milk over them and letting them sit for 1-2 minutes to swell. It's worth noting that cooking oatmeal can lead to the loss of some vitamins, so an alternative may be preparing overnight oats, which retain more nutrients.
