Oats, formally named Avena sativa, is a cereal grain from the Poaceae grass family of plants. The grain refers specifically to the edible seeds of oat grass, which is what ends up in our breakfast bowls, or in this case, a drink. Whether loved or hated for their mushy yet hearty texture when cooked, oats are most prized for their nutritional value and health benefits. The Food and Drug Administration allows the use of a health claim on food labels associating a reduced risk of coronary heart disease with the consumption of beta-glucan soluble fiber from whole grain oats. Oatmeal is also a great asset to those trying to lose weight and control hunger levels due to its high water and soluble fiber content.
Types of Oats
Oats are available in various forms, based on how they are processed. The following list shows the types of oats in order of least to most processing. Although the nutritional content between steel-cut and instant oats is relatively similar, their effects on blood sugar are not. The least processed oats, like groats or steel-cut, generally take longer to digest, so they have a lower glycemic index than rolled or instant oats.
Oat Groats: The whole oat kernels that have been cleaned, with only the loose, inedible hulls removed. Groats contain intact germ, endosperm, and bran.
Oat bran: which contains the most fiber in a groat, is removed and eaten as a cereal or added to recipes to boost fiber content.
Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces 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 more extended 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.
Oats contain several components that have been proposed to exert health benefits. The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body. Whole oats also contain plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants to reduce the damaging effects of chronic inflammation that is associated with various diseases like cardiovascular disease and diabetes.
Now, let’s talk about the oat drink which is what brought us here. Oat drinks have been around in my family since I remember, with different methods and flavors but always a base of oats, liquid ,and ice. I live in the Sierras ,which means we deal with extreme weather all the time wether is winter or summer. Particularly during summer, I like to stick to these drinks for breakfast to cool down and start a hot day full and cool. You can play with this recipe in many ways; you can switch the oat milk for dairy milk, almond milk, coconut milk, coconut water ,or even plain water. You can also switch the sweetener; instead of maple syrup, you could use monk fruit, sugar, stevia, piloncillo, or just avoid it and add more fruit to sweeten the drink with the natural sugars in fruits. You can use steel-cut oats, rolled oats ,or even instant if you prefer. To infuse this hearty drink, you can use infused sugar.
Strawberry oat drink:
Ingredients:
1/2 cup of oats
1 tbsp vanilla paste or extract
6 strawberries
2 cups of ice
2 tbsp maple syrup
Method:
In a blender, throw in the oats, strawberries, ice, maple syrup, and milk.
Blend and enjoy!
Apple cinnamon oat drink:
Ingredients:
Apple (if it’s a big one, use 1/2, if it’s a small one, use it all)
1/2 tbsp Cinnamon
3 tbsp Maple syrup
1/2 cup Oats
1 cup Oat milk
2 cups Ice
Method:
Throw in all the ingredients in a blender, blend, and enjoy!
Berry oat drink:
Ingredients:
5 strawberries
12- 15 blueberries
1/2 cup of oats
1 cup oat milk
2 cups of ice
Method:
Blend all the ingredients together and enjoy!