Oat milk recipe

The following list shows the oat milk recipe of oats in order of least to most processing. Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces either using a steel blade.

The larger the size of the pieces, the longer they will take to cook. Scottish Oats: Oat groats that have been stone-ground into a meal, creating a porridge-like texture when cooked. Rolled or Old-Fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable. Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly. Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar. Because available research specific to oats is limited, most of the studies below assessed whole grain intake, which included several types of whole grains in addition to oats.

Therefore, the findings cannot be applied to oats alone. Heart Disease: Oats are associated with heart health benefits, but research shows differing degrees of benefit. Rye and oats, but not wheat, were associated with lower heart disease risk, especially in men. A meta-analysis found that eating 3 grams of beta-glucan soluble fiber daily from whole oats modestly decreased blood cholesterol levels by about 12 points. Diabetes: Beta-glucan fiber may help to prevent sharp rises in blood sugar and insulin levels after eating a meal, and may benefit gut health as the fiber is broken down and fermented by intestinal bacteria. Though a carbohydrate-rich food, minimally processed whole grain oats can be incorporated into a diabetic diet.

A randomized controlled trial looked at the effects of a 30-day dietary intervention given to 298 adults with type 2 diabetes, with follow-up at one year. The oats were equivalent in nutritional value to minimally processed oat groats. The other two groups had either no dietary change or followed a generally healthful low-fat high-fiber diet. This slows down digestion and the rate that nutrients are absorbed, which in turn increases satiety. Short-chain fatty acids produced from bacteria that ferment beta-glucan fibers may also increase satiety through a chain reaction of events that regulate appetite hormones.