INTRODUCTION
Oats are a type of grain that is high in fiber and nutrients. They are a good source of protein, carbohydrates, vitamins, and minerals. Oats are also a good source of soluble fiber, which has been shown to have a number of health benefits.
This article will discuss the nutritional value of oats, as well as some of the health benefits that have been linked to eating oats. The article is targeted towards people who have specific dietary restrictions, such as gluten intolerance, and people who are trying to lose weight.
OATS NUTRITIONAL VALUE PER 100g
The following table shows the nutritional value of oats per 100g:
Nutrients:
Calories 389
Protein 17g
Fat 7g
Carbohydrates 68g
Fiber 10g
Sugar 1g
Vitamins:
Thiamin 14% DV
Riboflavin 11% DV
Niacin 12% DV
Folate 10% DV
Vitamin B6 11% DV
Vitamin B12 2% DV
Pantothenic acid 22% DV
Vitamin A 4% DV
Vitamin E 4% DV
Vitamin K 10% DV
Minerals:
Manganese 173% DV
Phosphorus 59% DV
Magnesium 37% DV
Iron 24% DV
Zinc 15% DV
Copper 13% DV
Selenium 27% DV
HEALTH BENEFITS OF OATS
Oats have been linked to a number of health benefits, including:
- Reduced risk of heart disease: Oats are high in soluble fiber, which has been shown to lower cholesterol levels and reduce the risk of heart disease.
- Lower blood sugar levels: Oats can help to regulate blood sugar levels, making them a good choice for people with diabetes or prediabetes.
- Weight loss: Oats are a low-calorie, high-fiber food that can help you feel full and satisfied, making them a good choice for weight loss.
- Improved digestion: Oats are a good source of soluble fiber, which can help to improve digestion and prevent constipation.
- Reduced risk of type 2 diabetes: Oats have been shown to reduce the risk of developing type 2 diabetes.
- Reduced risk of colon cancer: Oats are a good source of soluble fiber, which has been shown to reduce the risk of developing colon cancer.
HOW TO EAT OATS?
There are many different ways to eat oats. They can be cooked into porridge, used to make granola or muesli, or added to smoothies or baked goods. Oats can also be eaten raw, but they will not be as soft and chewy.
Here are a few ideas for how to eat oats:
- Porridge: Cook oats in water or milk until they are soft and creamy. Add your favorite toppings, such as fruit, nuts, seeds, or honey.
- Granola: Mix oats with nuts, seeds, dried fruit, and a sweetener. Spread the mixture on a baking sheet and toast in a low oven until golden brown.
- Muesli: Mix oats with yogurt, fruit, nuts, and seeds.
- Smoothie: Add oats to your favorite smoothie.
Know more ideas:
Oatcakes
- Combine oats, flour, water, and salt in a bowl.
- Mix until a dough forms.
- Roll out the dough on a lightly floured surface.
- Cut into circles.
- Cook the oatcakes in a hot skillet over medium heat until golden brown on both sides.
Cookies
- Preheat oven to 350 degrees F (175 degrees C).
- Cream together oats, butter, brown sugar, and vanilla extract.
- Beat in eggs one at a time.
- Stir in flour, baking soda, and salt.
- Drop by rounded tablespoons onto ungreased baking sheets.
- Bake for 10–12 minutes, or until golden brown.
Oat Bread
- Preheat oven to 350 degrees F (175 degrees C).
- Grease and flour a 9×5-inch loaf pan.
- Combine oats, flour, baking powder, baking soda, and salt in a bowl.
- Whisk together eggs, milk, oil, and honey in a separate bowl.
- Add the wet ingredients to the dry ingredients and mix until just combined.
- Pour the batter into the prepared loaf pan and bake for 50–60 minutes, or until a toothpick inserted into the center comes out clean.
CONCLUSION
Oats are a healthy and versatile food that can be enjoyed by people of all dietary restrictions. They are a good source of fiber, vitamins, and minerals, and have been linked to a number of health benefits.
There are many different ways to add oats to your diet, so find a way that works for you and enjoy the health benefits that oats have to offer.
FAQs (FREQUENTLY ASKED QUESTIONS)
1. Are oats gluten-free?
A: Yes, oats are naturally gluten-free. However, it is important to note that oats are often processed in facilities that also process wheat, barley, or rye, which can contain gluten. If you are allergic or sensitive to gluten, it is important to choose oats that are certified gluten-free.
2. How much fiber is in oats?
A: One cup (235 grams) of cooked oats contains about 4 grams of fiber. This is about 14% of the daily recommended intake for adults.
3. How can I add oats to my diet?
A: There are many different ways to add oats to your diet. Here are a few ideas:
- Cook oats into porridge and top with your favorite toppings.
- Add oats to smoothies or yogurt.
- Make granola or muesli with oats.
- Add oats to baked goods, such as cookies, muffins, or bread.
- Eat oats raw as a snack.
