oatmeal

Oatmeal is a dish prepared by cooking oats with water, milk, or a milk substitute until soft and creamy. It commonly uses rolled oats or steel-cut oats, though instant or quick oats are more processed for faster cooking. Oats come from the cereal Avena sativa and are milled to produce groats, rolled, or cut forms.

Nutritionally, oats are high in carbohydrates and fiber, particularly soluble beta-glucan, which can help lower LDL cholesterol and improve postprandial blood sugar when eaten as part of a balanced diet. A serving of cooked oatmeal provides modest protein, minerals such as manganese, phosphorus, and magnesium, and relatively little fat. Oatmeal is naturally free of gluten, but oats are commonly processed in facilities that handle gluten-containing grains, so certified gluten-free oats are recommended for those with gluten sensitivity or celiac disease; some individuals may react to avenin, a oat storage protein, though most tolerate standard varieties.

Common uses include hot porridge served with toppings such as fruit, nuts, or yogurt; overnight oats soaked in liquid; and as an ingredient in baking and granola. Preparation times vary: rolled oats typically simmer 5-10 minutes, steel-cut oats 20-30 minutes, and instant oats may require only a few minutes.

Storage should be in a cool, dry place to prevent rancidity; unopened oats have a long shelf life, while once opened they should be used within several months.