Nutrition Facts and Tips

Health Benefits Oats, Nutrition Facts - Dietary and other Uses of Oats

Oats are a humble and unassuming cereal grain that most people know as oatmeal or rolled oats. Even if people don't buy oatmeal for home cooking, oats are everywhere in breakfast cereals, cookies biscuits, slices, energy bars, breads and cakes.

Oatmeal is also widely used as a skin and hair treatment.

So why has a common horse food suddenly become a favorite cereals grains?

The answer is that oats are cheap, versatile and are very beneficial to health and well-being.

Oats are rich in dietary fiber, B group and other vitamins, phyochemicals and oat products conatin lots or minerals.

Research has linked eating oats regularly with benefits to digestion and the intestine, heart health, blood sugar, lowering cholesterol, antioxidant properties and weight loss. 

This article provides detailed nutrition data for oats in convenient charts.

The nutrients in oats are compared with those in other common grains: buckwheat, quinoa, rye, wheat, barley, and corn (maize).

Health Benefits of Oats and Oatmeal

Fiber Content of Oats

Oats are a great source of dietary fiber (7g of fiber in 100 g of oats; about 10% of the daily requirements for men and women).

One cup of oats have the same fiber content and 2 slices of wholemeal bread, one cup brown rice and corn and one Apple, Banana, Orange, Pear, and one cup of Blueberries or Strawberries.

Oats are unique in having a soluble fiber compound called beta-glucan. This compound is known to inhibit cholesterol re-absorption in the gut and thus reduces total and LDL (bad) cholesterol levels in the blood. This is great for reducing your risk of cardiovascular disease.

Role of Oats in Lowering Cholesterol

Research has shown that people with high cholesterol levels in their blood, who ate just 3 grams of soluble oat fiber per day (equivalent to one bowl of oatmeal) reduced their cholesterol levels by up to about 25 %.

Benefits of Oats for Weight Loss

There have been many claims about this, but the way it works is simple. Oatmeal fills you up with fiber and bulk so that you are less likely to eat other foods. Oatmeal takes a long time to digest and so it helps to suppress appetite for longer. Beware of commercial muesli and granolas that have added fats and sugars. It is far better to make your own.

Benefits of Oats for Heart Health

A study involving 10,000 people, published in the prestigious journal, Archives of Internal Medicine, found that the group of subjects who ate 21 grams of fiber per day, had about 10-15% less cardiovascular disease and coronary disease symptoms compared to those eating 5 grams daily.

Role of Oats in Stabilizing Blood Sugar Levels

In various studies, Type 2 diabetes patients given oatmeal foods showed lower levels of blood sugar compared to those who were given white rice or bread. Another study found that the risk of type 2 diabetes was about one third less in black women who frequently ate whole grains in their diet. Daily consumption of low-fat dairy foods was linked to a 13% lower risk of type 2 diabetes.

Phytochemicals and Antioxidants in Oats

Oats are rich in phytochemicals that play a role in reducing blood pressure and are also antioxidants. 

Nutrition Data for Oatmeal (100 g)

Nutrition Facts for Oatmeal (100g)

The table above summarizes the nutrition data for 100g of oatmeal.

Oatmeal is relatively high in calories with 100 g providing:

• 38 Calories which is about 20% of daily needs.
• Oatmeal is also very high in fiber with about 10 g in 100g, and also protein (13 g), both of which represent about 25% of daily needs.
• Fat content is relatively high at 6.5 g per 100g.
• The Vitamin B group vitamins are high in oatmeal, especially Thiamin 0.5 mg (31% DV); Riboflavin 0.2 mg (9%); Niacin 1.1 mg (6%); Vitamin B6 0.1 mg (5%); Folate 32.0 mcg (8%); Pantothenic Acid 1.1 mg (11%).
• Oatmeal is relatively rich in Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese and Selenium

Comparison with Other Grains

The table below compares the nutrients in 100 g of oatmeal with similar quantity of other similar grains.

Oatmeal is relatively richer in:

• Calories, protein, fat and fiber
• Most B group vitamins
• Calcium, Iron, Phosporus, Zinc, Copper, Manganese
• Saturated Fat - being almost double that in other grains apart from corn

Oatmeal is relatively poor in:

• Selenium, Sodium
• Vitamins A, E and K
• Dietary fiber is similar to that in rye and barley

Tips for Preparing and Cooking Oats and the Many Uses for Oatmeal

For all types of oats, including rolled oats, it is best to add the oats to cold water and then cook at a simmer. They can also be cooked in a microwave oven.

Many Ways to Enjoy Rolled Oats and Oatmeal

• Make your own museli using rolled oats, wheat germ, bran and a variety of dried (or fresh) fruit and nuts. Adding milk and heating for about two minutes takes away the raw taste and make the dish more palatable.
• Add Oatmeal to cookies and slices and also to homemade energy and granola bars.
• Add oat flour rolled oats or whole oats to bread and muffin recipes.
• Sprinkle oat bran or rolled oats on hot or cold cereal, including commercial varieties to reduce their calorie density and boost the fiber in the meal
• Make a healthy breakfast smoothie by adding rolled oats to the mixture.

Nutrition Data for Oats Compared with Other Grains

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