Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (2024)

A familiar, beloved grain gets a dinnertime makeover

Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (1)

Because we’re committed to transparency, we wanted to let you know that we’re getting compensated to promote Bob’s Red Mill. We try to be thoughtful about how we make money, and so we only partner with brands and organizations that we know well and believe in. Bob’s is one of those, and we’re glad to have reasons to promote them.

Though oats are best known in their creamy and thick incarnation as the ubiquitous breakfast porridge, lately we’ve been pushing them far beyond that. Their starchiness is easy to unleash and never gets gritty, plus no matter how you use them, the grains themselves—whether rolled or steel cut—remain pleasantly chewy.

All of this makes whole-grain oats perfect for lunch or dinnertime pilafs, grain bowls, and stuffings. Once we opened up those possibilities, we began using oats in place of white rice and bread all over the place, with delicious (and yes, better for you) results. The results are as far away from breakfast as you can imagine.

Pasta with Cauliflower and Oat Crumble

Think of how much better life would be with savory granola to sprinkle here and there. Now you’ve got it—couched in an easy, veg-forward recipe. After walking you through a ​more-sauce-less-pasta​ dish that riffs on the familiar family of noodles finished with breadcrumbs, you’ll be ready to explore all the oat crumble possibilities.

Here we’re using ​Bob’s Red Mill high protein​ or ​thick-cut rolled oats​, but for finer and easier crumbs, try starting with ​quick cooking oats​. (Not “instant;” they’re a little different.) Soon you’ll be sizzling them with dried chiles or nuts and tossing them into salads or scattering a handful onto a bowl of soup or beans. They’ll even add instant crunch to roasted vegetables or fish. The crumble will keep in an airtight container in the fridge for up to a week—even longer if you don’t add cheese.

Oat-y Meatloaf (or Meatballs)

Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (2)

Say goodbye to crumbly and dry. Oats soaked in warm milk hold everything together and deliver incredible richness.

There are as many ways to make meatloaf and meatballs as there are cooks. Milk-soaked or dry, breadcrumbs are the most common addition for binding, but oats have a following, too, particularly in the Midwest. Since ​quick cooking oats​ require no further grinding, this recipe is a breeze. For ​regular​, ​protein, or ​thick-cut oats​, just use a food processor or blender to pulse them into bits before starting. Whether you go meatloaf or balls, they freeze great; so we suggest making the whole batch. The ingredients are easy enough to halve, though, and if you go that route, keep the quantities for the sauce at full volume. You’ll definitely find ways to make the most out of any extras.

Chicken and Oats

Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (3)

​Steel cut oats​ are an easy swap for white rice in one of the world’s greatest one-pot dinners—and they cook in the same amount of time. Plus there’s the whole nutrition, whole-grain, fiber thing. Let’s focus on how risotto-like the oats cook up in this recipe, leaving behind creaminess and a slightly nutty bite—without the incremental addition of liquid, nearly constant stirring, and butter and cheese. This recipe loads up the oats with chopped snap peas and carrots, but you could use broccoli, asparagus, fennel, or even hearty greens. And instead of the chicken, try pork chops or tofu cubes.

The recipes above use new techniques with three different forms of oats and lots of details for tweaking and customizing—including some plant-based options built right in. We hope they’ll inspire you to invite oats to dinner more often.

Because we’re committed to transparency, we wanted to let you know that we’re getting compensated to promote Bob’s Red Mill. We try to be thoughtful about how we make money, and so we only partner with brands and organizations that we know well and believe in. Bob’s is one of those, and we’re glad to have reasons to promote them.

Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (2024)

FAQs

Can I replace white rice with oatmeal? ›

Replacing white rice with oatmeal can have several health benefits. Oatmeal is higher in fiber, which can aid digestion and keep you full longer. It also has a lower glycemic index, which helps in maintaining stable blood sugar levels.

Is oatmeal healthier than white rice? ›

Oats are a better option than rice for weight loss and fitness aims. Oats is a better choice for people suffering from Iron Deficiency Anemia. Oats are rich in antioxidants including avenanthramides. Avenanthramides helps in lowering the blood pressure levels.

Is oatmeal better than rice for diabetes? ›

A serving of rice gives you 45 grams of carbohydrate while a serving of oats gives you only 25 grams. If you have diabetes or are following a low-carbohydrate diet or reduced carbohydrate meal plan, oats better help you to stay within your daily carb limit.

Why do nutritionists recommend oats over rice and wheat? ›

- Oats are higher in soluble and insoluble fiber compared to wheat and rice. This promotes better digestion and heart health. - The carbohydrates in oats are released more slowly into the bloodstream, resulting in more stable energy levels rather than spikes and drops.

Is oatmeal good carbs or bad? ›

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fiber beta-glucan . Oats are also a good source of high quality protein , with a good balance of essential amino acids. Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.

What is the healthiest oatmeal to eat everyday? ›

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

Why is oatmeal better than bread? ›

Oatmeal Is a Good Carb

Complex carbohydrates, like oats, take longer for your body to digest. They don't cause the same swings in blood sugars as simple carbs like white bread or sugar. Plus, oats deliver nutrients like magnesium and phosphorus.

Is oatmeal better for you than potatoes? ›

Compare 100 calories of baked potato to 100 calories of oatmeal, and you find a bit less protein (3 grams vs. 4), a bit more starch (18 grams vs. 16) and a similar mineral profile (potatoes have more potassium, but oats have more selenium). But potatoes beat out oats in just about every vitamin, as well as fiber.

What raises A1c the most? ›

It's true that carbohydrates affect your blood sugar more than other nutrients you eat. Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. But remember, all carbs aren't a problem.

Are eggs better than oatmeal for diabetics? ›

Oatmeal has also been shown to decrease blood glucose in 14 patients with uncontrolled T2DM [11]. In contrast, eggs are identified as a food that might raise plasma LDL-C [12], or that could potentially alter glucose metabolism and lead to diabetes [13].

What fruit does not spike blood sugar? ›

Strawberries and raspberries.

As sweet as they taste, strawberries contain the lowest amount of sugar per serving. Research shows they help the body better use insulin, lowering the amount needed to manage your blood sugar after a meal. Raspberries are also loaded with fiber and low in sugar.

Should you eat oatmeal every day? ›

Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.

Can you eat too much oatmeal? ›

Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount.

Is Quaker instant oatmeal good for you? ›

Just like rolled oats and steel cut oats, instant oatmeal is a nutrient-dense whole grain with many health benefits. Instant oats are a good source of carbohydrates, vitamins, minerals, and fiber. They also deliver a good amount of protein and fat.

Can you use oatmeal instead of rice cereal? ›

In response to concerns over arsenic in rice, the American Academy of Pediatrics (AAP) now recommends parents of children with these conditions use oatmeal instead of rice cereal.

What grain can replace rice? ›

Quinoa is a popular rice substitute that has a grain-like taste. It's gluten-free and has a high protein content – just ½ cup of quinoa contains four grams of protein, which is double the amount found in the same serving of white rice. So it's a great sauce of protein for vegetarians or vegans.

Does the oatmeal diet work? ›

The oatmeal diet is potentially harmful to a person's health. Like other fad diets that focus on a single type of food, the oatmeal diet is a highly unbalanced approach to nutrition. The diet promises fast weight loss, but it does not ensure a person's safety. No research supports its use.

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