Traditional VS Quick Oats

As nutritionists we LOVE oats, they taste delicious with a pinch of cinnamon and a drizzle of honey especially on those cold winter mornings. Clients are often surprised when we recommend a bowl of hearty porridge for breakfast, but we explain that oats are packed with nutritional goodies! Oats are high in protein to keep you fuller for longer and provide your body with building blocks for life. A rich source of both soluble and insoluble fibre oats can assist gastrointestinal health, along with supporting cardiovascular health to help mop up excess cholesterol and glucose in the digestive tract. Oats are also powerful antioxidants, and have anti-inflammatory properties that can help to reduce the formation of atherosclerotic plaques in arteries, therefore reducing risks of cardiovascular disease. They also assist to maintain blood sugar levels in diabetics, and scientific evidence has found consumption of oats can improve immune health, protect against cancer formation, and assist in the management of body weight and childhood asthma. Further more, oatmeal can be used topically as an anti inflammatory lotion for the relief of dry itchy skin from dermatitis, and chemotherapy induced rash.

The question is, which oats do you buy? From steel cut to quick oats, the table below lists a number of common oats available in your local supermarket, and compares their nutritional value and cost. Steel cut oats are wholegrains with the outer husk removed and cut into smaller pieces, they are rich in bran and germ meaning they are an excellent source of fibre beneficial for gastrointestinal and cardiovascular health. Similarly, traditional and quick oats are also high in fibre and are your cheapest option at the super market the only difference between them is that quick oats are chopped for a quicker cooking time. The price of oats rises as you begin to choose sachets and flavours, which are also accompanied by a rise in sodium and refined sugars. Original sachets are basically quick oats in a convenient sachet form, but cost almost 3x the price per 100g. Quick High Fibre sachets have the highest fibre profile compared to all oats available on the market, but also have the highest sodium quantities and price. Lastly, quick brown sugar and cinnamon sachets have the lowest protein and fibre amounts, accompanied with high sugar profiles.

		Nutrients per 100g
Variety of Oats	Cost per 100g	Protein	Total Fibre	Beta Glucan	Soluble Fibre	Insoluble Fibre	Sodium
Steel Cut	0.88	12.8	9.7	4	4	5.7	12mg
Traditional	0.55	12.8	9.2	4.5	4	5.7	6mg
Quick	0.55	12.8	9.7	4	4	5.7	12mg
Quick Sachet –Original	1.44	12.8	9.7	4	4	5.7	12mg
Quick Sachet – Hi Fibre	1.51	10.9	15	3	4.9	10.1	41mg
Quick Sachet –Brown Sugar & Cinnamon	1.44	9.9	7.8	-	-	-	11mg

In conclusion, traditional oats are your best option, they are high in protein and fibre and low in sodium and refined sugars, to add additional fibre simply top with a teaspoon each of chia seeds and ground flax seeds, and a touch of organic local honey or fresh fruit to sweeten.

Sarah Campbell

Nutritionist at Naed Nutrition - Currambine

Quirky Quinoa Porridge

This porridge recipe is comforting on those cold winter mornings, gluten free and packed with protein, fibre, and fatty acids this recipe is both naturally sweet and good for your body, especially encouraging weight loss!

Ingredients:

1 cup of milk of your choice (preferably A2 or unsweetened almond milk)

1 cup of lukewarm water

½ cup of quinoa

2 grated apples with skin – we need that fibre!

½ tsp cinnamon

¼ of a whole vanilla bean or 1 tsp vanilla extract

2 tbl LSA mix – a combination of linseed, sunflower seed and almond meal

Method:

Rinse ½ cup of quinoa thoroughly under cold water to ensure the removal of saponins. Saponins are a natural chemical compound found in a range of plant species including legumes such as soya beans, lentils and chick peas. Most store bought brands of quinoa are already rinsed but giving them a second rinse over ensures the removal of their bitter coating.

Place the rinsed quinoa in a saucepan and add 1 cup of water, place on the saucepan lid and bring to the boil, cooking for 10 minutes.

Once soft add 1 cup of milk, 2 grated apples, ½ tsp of cinnamon, 1 tsp of vanilla extract and 2 tbls of LSA. Stir occasionally and cook for 5 minutes until creamy, add additional milk if needed, spoon into bowls to serve.

Top with some pumpkin or chia seeds for some additional crunch, fibre and protein!

Benefits of this remarkable porridge:

Milks are a fantastic way to add calcium and protein to our diets, low fat is best and a2 milk is preferable as it is easier to digest. These days a number of milk options are available including almond, rice or coconut with their own individual health benefits.

Quinoa is a fantastic source of protein containing essential amino acids that are essential for muscle building and repair. A substitute for gluten grains such as cous cous or oats, quinoa has a low GI and therefore helps to maintain blood sugar levels and assists cardiovascular health, while also being high in magnesium and phosphorus!

Apples are a fantastic natural sweetener that can be added to a range of meals including salads and rice dishes.

Cinnamon is an amazing spice that has been found to control blood sugar levels especially for diabetics, while also acting to suppress our sugar cravings.

Vanilla bean or vanilla extract contain antioxidants that are anti-inflammatory. The real vanilla bean itself is the most beneficial, but extract can be a cheaper alternative, just be sure not to use essence as it’s an imitation product with no health benefits.

LSA mix is an amazing way to add fibre, protein and essential fatty acids to the diet, it can be added to almost everything including smoothies, muffins, cereals or muesli.

Up & Go Vs Smoothie - A product review

I have had Up & Go come up a lot recently in pre-consult questionnaire’s, as well as speaking to people about breakfast so I thought it was high time to give you a REAL review on this ‘quick breakfast’ as many have stated…“Isn’t it as good a smoothie?” Let’s review

In a 250ml ( 1 serve) of an Up & Go

Nutrient	Amount
Calories	198
Protein	8.5 g
Fat (total)	3.8 g
Saturated Fat	0.5 g
Carbohydrates (total)	30. 3 g
Sugars	19 g
Sodium	175g

Most people would be having 2 of these and still feeling hungry after. This means 60g of carbohydrates and only 17 g of protein and 7g of fat.  Not an ideal breakfast. Now let’s compare this to a smoothie that you can make at home (say the night before) so it becomes an ‘on the go’ breakfast

Smoothie (500ml serve) – milk, raspberries, protein powder, chia seeds, yoghurt, water

Nutrient	Amount
Calories	454
Protein	23 g
Fat (total)	18 g
Saturated Fat	9 g
Carbohydrates (total)	22.6 g
Sugars	22.3 g
Sodium	154 g

This 500ml serve of a smoothie has LESS carbohydrates when compared to the 250ml Up & Go BUT has almost 3 x the amount of protein and 4 x the amount of fat = satiety. It is so important to have a good source of protein, carbohydrates, fats and antioxidants first thing in the morning when you are ‘breaking your fast (breakfast)’

For more information on improving your breakfast contact naednutrition@gmail.com