Oats – Nutritional Information

Oats are a type of cereal that is often eaten as rolled oats or oatmeal and have plenty of health benefits. Oats are commonly found in breakfast cereals and baked goods. Their popularity has grown stronger over the recent years and this certainly is for a good reason. This food contains plenty of dietary fibers and serves our health well. The oats are gluten free and provide many minerals, vitamins, antioxidants and fibers.

Nutritional values for 100 grams


Protein 16.9g
Fats 6.9g (of which 1.2 g are saturated, 2.2 are monounsaturated and 2.5 are polyunsaturated)
Carbohydrates 66.3g
Calories 389 kcal (1629kJ)


Calcium 54mg
Iron 4.7mg
Magnesium 177mg
Phosphorus 523mg
Potassium 427mg
Sodium 2mg
Zinc 4mg
Copper 0.6mg
Manganese 4.9mg
Dietary fibers 10.6g

Oats contain some antioxidants that benefit those with health diseases. In addition, the dietary fibers in this food lower the LDL (the so-called bad cholesterol). Therefore, oats have the potential to prevent cardiovascular disease.

Since oats contain plenty of fiber (soluble and insoluble), they are good for your bowel movements for they regulate them and help the prevention of constipation.

This food also stabilizes blood sugar. It reduces the risk of developing type 2 diabetes. Therefore, if you are a diabetic, oats can help you keep the disease under control. In addition, this food is converted to simple sugars more slowly due to having complex carbohydrates and high fiber. It
contains beta-glycan that slows the rise of the blood sugar after meals and delays the fall of the level of blood sugar. These properties also help with diabetes. Oats can reduce the hypertension as well. They both help lower the high blood pressure and help prevent it.

They are a food with low calories and this slows the digestion while making you feel full for a longer period of time. The beta-glycan which is contained in the oats also increase the cholecystokinin which is a hormone that helps fight off the hunger. As such, oats support the weight loss since they reduce the cravings for food and do not contain many calories.

Oats also protect your skin for they can relieve irritation and itching. They normalize the pH level of the skin and both soften and moisturize the skin.
They are also a food, which benefits your immune system for they contain the unique fiber beta-gluten. This fiber boosts the speed of the neutrophils – these are cells of the immune system that eliminate bacteria of the sites of infection.

Since oats are rich in magnesium, they help the prevention of strokes and heart attacks for they relax the blood vessels, regulate the blood pressure and help the heart muscle while also regulate the secretion of insulin and the use of glucose.

The American Cancer Society claims that the compound lignan that is contained in the oats reduce the chances of developing hormone-related cancers (such as ovarian, breast or prostate cancer). They also reduce the risk of colorectal cancer due to their high fiber content.

Oats might reduce the risk of childhood asthma, which is among the most common chronic diseases in children. Asthma is a disorder of the airways and has an inflammatory character. Kids with asthma can experience wheezing, shortness of breath and coughing. Some studies have suggested that if your child starts eating oats in an early age, this may help prevent the development of asthma.

If you suffer from celiac disease, oats can also be helpful for they are gluten-free. Remember that sometimes oats are grown is fields near wheat and other cultures or processed in facilities which process other cultures as well and in those cases they may be contaminated with gluten. Thus, if you have celiac disease, only choose oats that are marked as gluten-free.

With what foods can we eat oats?

One cannot eat only one food no matter how healthy is this food. Therefore, if you have decided to put lots of oats in your dietary regimen, you’ll need to combine them with other foods.
Nevertheless, what can be these other foods? Well, here are some suggestions. You can add some fresh fruits and milk to your oats, for example, and this will make a delicious dish. Alternatively, you may choose to combine them with yogurt. Apart from fresh fruits as bananas, melons, apples, raspberries, strawberries, etc., you can mix your oats with dried fruits as well. Other tasty foods to add to the oats are nuts and seeds as walnuts, almonds, pumpkin seeds, sunflower seeds, etc.

In addition, you can combine this food with other grains and grain product. And last, but not least, oats can make an amazing dish if you add some spices to them – cinnamon, for example.

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