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FOOD
making carbs count
Benefits of oats
Low fat: Oats are high in energy,
but low in fat - that's why
porridge is one of the best foods
for breakfast. An average bowl of
porridge made with water is only
171 calories.
Prolonged energy release: Oats
release their energy slowly, due to
having a high content of complex
carbohydrates and soluble fibre.
If you eat porridge for breakfast,
you'll stay fuller for longer,
avoiding the urge to snack before
lunch.
Wholegrain: Oatmeal and
porridge oats are two of the few
wholegrain foods that come out
of the package as 100% whole
grain. Refined grains are lower in
fibre and other nutrients because
the bran and germ are typically
removed.
Nutrition: Oats are high in
protein and rich in vitamins and
minerals including calcium, zinc,
iron, manganese, thiamine and
vitamins B1 and E.
Low-GI: Oats are a low-GI
food - the lower the GI rating, the
better the food is for blood sugar
levels. Foods with a low GI index
help the body to keep energy levels
steady, and keep the hunger pangs
at bay for much longer (i.e they
don't 'spike' your blood glucose).
Oats and cholesterol: As part
of a varied and balanced diet
and a healthy lifestyle, oat beta
glucans have been shown to help
lower blood cholesterol, which
may reduce the risk of coronary
heart disease. If the body has
more cholesterol than it needs,
cholesterol levels in the blood
can rise, and over time, may
damage or clog the arteries. Oats
act like tiny sponges, soaking up
cholesterol and carrying it out of
the bloodstream.
Soluble fibre: Oats contain
more soluble fibre, which is
essential for healthy digestion,
than any other grain. Scientists
have shown that soluble fibre can
also help to reduce cholesterol
and maintain a healthy heart when
eaten as part of a low-fat diet.
steamed during the milling process
before they are rolled
Traditional Scottish porridge
oats and oatmeals are perfect for
making porridge and for using in a
wide variety of sweet and savoury
recipes. Hamlyns Scottish Oatmeal is
Scotland's leading brand of oatmeal.
We use only premium Scottish
oats, which are stoneground, using
traditional milling stones, milled to a
medium grade, which makes a superb
smooth porridge which can be made
in a pot or in the microwave.
Porridge Oats are te most
popular way to make porridge. Our
porridge oats are made with rolled
Scottish oatflakes, giving a delicious
creamy, filling porridge. They are
great if you're in a rush, as they cook
quickly, whether you choose to use
the microwave or the hob. Three to
four minutes should be all it takes
- just time to get the kettle boiled
and the toast made! Porridge oats
can also be used in a wide variety of
recipes, such as biscuits, crumbles
and breads.
Hamlyns Scottish Porridge Oats
& Bran have 10% added wheatbran
which gives the porridge a distinctive
taste. The addition of the wheatbran
helps to further aid digestion. These
oats can be used in any recipe
which includes porridge oats, but
is particularly good for biscuits,
flapjacks and fruit crumbles.
Pinhead Oatmeal is the most
traditional oatmeal. It's made from
the whole grain, with just the outer
husk removed, before the inner groat
is cut into three pieces. It makes
a substantial, nutty porridge. It's
best cooked in a saucepan but takes
longer to cook than porridge oats or
stoneground oatmeal (you can soak
it overnight first). It's also perfect for
adding texture and nutritional value
to soups and stews, for toppings
on pies, puddings and crumbles,
and even for coating fish and meat
before cooking.
*Pinhead oats will take longer to
cook as porridge, however if you
soak them overnight in water they
will take much less time to cook.
Two times World Porridge Making
Champion, Lisa Williams, uses a
mixture of pinhead oats and oatmeal
which she soaks the night before, but
you can just cook them for longer if
you haven't soaked them overnight.
RESOURCES
www.hamlynsoats.co.uk
www.heartuk.org.uk
Nutrition
Hamlyns Scottish Oatmeal,
Porridge oats and Pinhead
oats (in brackets is nutrition
for Hamlyns Scottish Porridge
Oats & Bran, which differs only
slightly in some cases). Per 40g
serving made with water:
Calories 150 (160);
Protein 4.5g (3.8g);
Carbohydrates 25g (29g);
Fat 3g (2g);
Fibre 3.5g (4g).
Trace of sodium