Oatmeal

Oatmeal is a versatile food prepared from oats. It can exist as a soft porridge or as a coarse flour. This food is made from the groats, which are the seeds found inside the oat husk. People enjoy oatmeal for its many uses in cooking. It can be a sweet breakfast or a savory ingredient in soups. It is also used in baking and as a coating for food.

Industrial preparation begins by removing the outer husk of the oat grain through impact. Once the husk is removed, the inner seed, known as the groat, is revealed. These groats are heated and then cooled to stabilize them. After this, the groats can be processed in several different ways. They might be milled into fine, medium, or coarse oatmeal. To make rolled oats, the groats are steamed and flattened using a flaking roller. These oats are then dried. If the oats are cut into pieces instead of rolled, they are called steel-cut oats.

There are several distinct types of oatmeal based on how they are processed. Steel-cut oats are sometimes called pinhead oats or Irish oatmeal. Rolled oats are often called old-fashioned oats if they are thick and made from whole groats. Quick-cooking oats are made from steel-cut oats that are rolled thinner. Instant oatmeal is made from even more finely cut oats that are rolled very thin. These instant varieties often include added sweeteners and flavorings. All these types can be eaten uncooked in muesli or cooked with water or milk.

Oatmeal has a deep history in many different cultures. In Scotland, oats became a staple grain because they grow well in high humidity and low temperatures. The grain was so important that ancient Scottish universities held a holiday called Meal Monday. This allowed students to return to their farms to collect more oats. In Ireland, a thin oatmeal soup called stirabout was once a staple food. In 1863, children in workhouses were served stirabout for breakfast. In the 20th century, prisoners in Irish jails also ate stirabout in the mornings.

Oatmeal provides specific nutritional benefits to those who eat it. Unenriched oatmeal cooked by boiling or microwaving is 84% water. It contains 12% carbohydrates, 2% dietary fiber, 2% protein, and 2% fat. A 100-gram serving of cooked oatmeal provides 71 Calories. It also provides 29% of the Daily Value for manganese. It contains moderate amounts of phosphorus and zinc, at 11% of the Daily Value each. Scientific studies have linked oat consumption to health benefits. A 1997 FDA ruling stated that eating oat bran or whole oats can lower heart disease risk. This happens because of a component called oat beta-glucan, which reduces blood cholesterol. A 2023 review also found that oats can significantly lower blood pressure.

Many unique regional dishes showcase the variety of oatmeal. In Scotland, people make brose, which is a thick mixture of uncooked oatmeal and butter or cream. They also make gruel, a strained mixture of oatmeal and cold water for infants or the ill. In the United States, oatmeal is often served as a porridge with milk and maple syrup. In Nigeria, a winter dish called zimbuleh is eaten with honey and cardamom. In the Netherlands, the Nordic countries, and Russia, oatmeal porridge is a traditional breakfast staple. It is often eaten with nuts, raisins, or spices like cinnamon.

Oatmeal also serves as a functional ingredient in many other foods. It is a key part of granola and granola bars. It is used in oatmeal cookies, oatcakes, and British flapjack bars. In some places, it is used to thicken savory meat-and-vegetable soups. It can even be used as a coating for Caboc cheese. In Scotland, oatmeal is a major part of haggis and is used to make dishes like skirlie. These diverse uses show how one simple grain can connect to many different culinary traditions.