Super foods, the ultimate health foods – the benefits of Oats

If you want to live to 100 and be in good shape, start eating more oats. It's the grain with everything - it's high in beta-glucan, a soluble fibre that will keep your cholesterol down, it's got a low GI of 42 so will help you keep diabetes at bay, it's a good alternative if you can't eat wheat. And it's so good for you - you can top up your B vitamins, especially thiamin and niacin, as well as minerals like phosphorus, potassium and magnesium (which helps steady the rhythm of the heart).

Oats - the champion grain

Oats are a winner amongst all grains. They're low GI, so their carbohydrate is slowly absorbed into your system, giving you energy for hours after eating. Their fibre is the soluble type of fibre that prevents breakdown products of cholesterol from re-entering the system via the intestine. The result is less cholesterol being made in the body.

Gluten-free (almost)

Oats are one of the few grains to be free of gluten (although most oat crops are often contaminated by stray wheat grains and so unsuitable for gluten-free diets). They carry small amounts of good fats, more than wheat or rice. And they're packed with nourishment, giving you B vitamins, vitamin E as well as protein and minerals. Finally they're easy to incorporate into family meals.

Nutrition stats

Per serve:

Half a cup cooked porridge oats (weighing 130g) supplies: 2g protein, 1g fat, no sugar, 11g starch, 1g dietary fibre and 260 kilojoules (62 calories).

Per 100g cooked:

1 per cent protein, 1 per cent fat, 0 sugars, 8 per cent starch, 1 per cent dietary fibre and 200 kilojoules (48 calories).

Easy ways to enjoy oats

• Make porridge oats your wintertime breakfast. Add finely-sliced pear or a handful of sultanas halfway through cooking. I like to grate a small apple (with the skin) and add that halfway through for a nice change. Top with a sprinkle of cinnamon instead of sugar.
• Make your own natural muesli by mixing together 2 cups rolled oats with 1/2 cup each of pumpkin seeds, slivered almonds, sunflower seeds and sultanas. Toss in 1/4 cup chopped dried apricots or dried apples or sultanas or another fruit you like.  Try my home-made toasted oat muesli recipe.
  
• Sprinkle oats over home-made muffins and banana bread.
• Substitute 1/3 of the flour in any cake recipe for oats.
• Bake an oaty crumble topping over stewed apple or apricots. Mix equal quantities of oats and self-raising flour and rub in butter or margarine with the fingertips. See if my Apple and Rhubarb crumble hits the spot.