Have you ever tried baked oatmeal? Many of my clients tell me they really want to love oatmeal, but they can’t get past the texture. Well, baked oatmeal is the solution to get you past that road block. It takes oatmeal to an entirely new level; like eating a warm oatmeal cookie right out of the oven. Like I said - NEXT LEVEL. This recipe is also easy to make and filled with good for you, plant-based nutrition, as oats are among the healthiest grains period. Let’s take a closer look at why oats are so good for us:

Oats are high in fiber

What is fiber and why is it so important? Fiber is a type of carbohydrate found in all plant-based foods in their natural, unrefined form. There are two types of fiber, soluble and insoluble, and we need both for good digestive health and disease prevention. As soluble fiber dissolves in water it creates a gel, bulking the stool, making it softer and easier to pass. This can help prevent both constipation and diarrhea. Oats are a good source of soluble fiber, as well as beans, nuts, barley, flax, chia seeds, fruits, particularly apples, and carrots.

Insoluble fiber does not dissolve in water and helps food and waste pass more quickly through the digestive tract. This promotes regularity and prevents constipation. Because as humans we lack the enzymes to digest fiber, insoluble fiber moves through our digestive tract, into the large intestine, largely intact. Insoluble fiber and resistant starch then act a prebiotic, feeding the bacteria in our large intestine. This increases the diversity of beneficial gut bacteria, which improves the mucosal lining of our digestive tract and reduces inflammation. Oats contain insoluble fiber and it is also found primarily in the skins and stalks of fruits and vegetables. This is why it’s important to eat whole fruits without peeling them. Other good sources of insoluble fiber include oat bran, 100% whole wheat, wheat bran, quinoa, nuts, seeds, legumes, corn and popcorn.

Oats promote good heart health

Not only are oats high in fiber, they’re high in a particular type of soluble fiber called beta-glucan. Soluble fiber, particularly beta-glucan, has been linked to improving heart health by lowering cholesterol. As mentioned above, soluble fiber creates a thick gel when dissolved in water. Because of this property, beta-glucan forms a thick, viscous layer at the surface of the small intestine. This decreases the amount of dietary cholesterol absorbed after eating, and the amount of bile acids re-absorbed by the body. Less bile acids reabsorption also trigger additional bile acid production from cholesterol in the liver, which further reduces circulating LDL cholesterol. Studies have shown that eating beta-glucan daily, as part of a dietary pattern low in saturated fat, can reduce LDL and total cholesterol by 5% and 7% respectively.

Oats help manage our blood sugars

Fiber also helps to slow down the digestion and absorption of the foods we eat. Particularly with oats, research has shown that beta-glucan helps to delay stomach emptying, so that the carbohydrates we consume are absorbed more slowly and glucose is gradually released into the bloodstream. This gradual release of glucose provides better blood sugar management and ultimately lowers our risk of type 2 diabetes. In addition, studies have also shown that daily consumption of oats and other foods high in soluble fiber may also help improve insulin sensitivity in those with type two diabetes.

Oats are high in antioxidants

Oats are loaded with vitamins, minerals and antioxidants. Most notably, oats are high in avenanthramides, a polyphenol that may help lower blood pressure by increasing the production of nitric oxide. Nitric oxide helps dilate blood vessels and leads to better blood flow. Avenanthramides may also help reduce inflammation, although most of the research in this area has only done in cell studies. Oats are also high in ferulic acid, another antioxidant that has demonstrated anti-inflammatory properties in cell studies.

How to eat more oats when you don’t like the texture

Obviously, making this Very Berry Baked Oatmeal recipe is a great way to eat more oats. It’s a simple, one bowl recipe, that comes together in minutes. On top that, you can make this on Sunday and not have to worry about what to eat for breakfast throughout the week.

You can also add oats to green smoothies, make homemade granola, or add oats and fruit to Greek yogurt for a quick parfait. Additionally, with a mini food processor or high speed blender, you can grind old fashion oats into oat flour, and use it as a one for one replacement in recipes that call for flour. I like to use it to make pancakes, muffins, and banana bread. Need more ideas? Try out these recipes to explore new ways to use oats! Double Chocolate Strawberry Zucchini Muffins, Healthy Vegan Banana Dark Chocolate Chip Muffins, Omega-Rich Oat Banana Bread, Carrot Cake Oat Muffins, Peach Oat Pancakes with Oat Jam.

Lastly, oats are naturally gluten free, but the may be processed in a manufacturing facility that also processes gluten-containing grains like wheat, barley, rye. So, if you have a gluten sensitivity, or Celiac disease, then choose gluten free oats.

Hopefully you’re excited about making this Very Berry Baked Oatmeal recipe. And given the many health benefits that oats provide, you realize that’s it’s important to consume them. I hope I’ve helped you find new ways to enjoy oats! As always, I’d love your feedback. Make this recipe and let me know your thoughts in the comments, tag me @benutritionco on social media and share with your family and friends.