Super Sidekicks: Wheat germ and ground flaxseed.
Sidekicks: Brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, couscous.
Try to Eat: 5 to 7 servings a day
Oats contain:
- high fiber
- low calories
- protein
- magnesium
- potassium
- zinc
- copper
- manganese
- selenium
- thiamine
OATS are low in calories, high in fiber and protein. The synergy of the nutrients in oats makes them an outstanding and formidable SuperFood. The degree of protection against disease offered by oats and other whole grains is greater than that of any of their ingredients taken in isolation. In addition to their power to reduce disease and extend your health span, oats are a flagship SuperFood for practical reasons: they're inexpensive, readily available, and incredibly easy to incorporate into your life. Oats are an excellent source of complex carbohydrates that your body requires to sustain energy. They have twice as much protein as brown rice.
It's the cholesterol-lowering power of oats that drew the most attention to this humble grain. The same soluble fiber that reduces cholesterol - beta glucan - also seems to benefit those who suffer from type II diabetes. People who eat oatmeal or oat bran-rich foods experience lower spikes in their blood sugar levels than they could get with white rice or white bread.
What is a whole grain?
A whole grain, whether it's oats, barley, wheat, bulgur contains every part of the grain. The three parts include:
- the bran: a health promoting, fiber-rich outer layer that contains B vitamins, minerals, protein, and other phytochemicals.
- the endosperm: the middle layer that contains carbohydrates, proteins, and a small amount of B vitamins.
- the germ: the nutrient-packed inner layer that contains B vitamins, vitamin E, and other phytochemicals.
Corn, one of our favourite vegetables, is actually a grain!
Here's some tips for eating more whole grains:
- buy only whole grain bread
- substitute brown rice for white rice
- buy whole grain crackers for snacks
- read you breakfast cereals labels; get rid of the refined, highly sugared ones in your pantry
- use whole grain tortillas and pita bread for sandwiches and wraps
- add some oats to stuffings, meatballs, and meat loaf
- try something new, like barley or quinoa
There you have it, SuperFood #4! Share your favourite OATS recipes with us!
