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The Health Benefits of Oats
The ancient Romans regarded oats as a weed fit only for horses and Barbarians. Scottish settlers introduced oats to the US in the 1600’s, and today Russia is the largest producer of oats. A mere 5% of the oats grown worldwide is used for human consumption, and is most commonly used as feed for horses.
Different stages of processing oats:
Oat groats
This is the whole oat grain, with only the outer hull removed. Oat groats are extremely nutritious, but they need to be soaked and cooked a long time. Oat groats are usually processed into one of the other forms below.
Steel-cut oats
Produced by running groats through steel cutters, chopping the groats into smaller pieces and creating a chewy texture. Steel-cut oats still contain the whole grain and oat bran, and are also very nutritious.
Rolled oats or old-fashioned oats
Steaming groats and then flattening them with a roller make rolled oats.
Quick-cooking oats
Steaming and flattening steel-cut oats make quick-cooking oats.
Instant oatmeal
Produced by rolling more thinly and steaming longer or partially cooking the oats. Instant oatmeal will also have salt, sugar, and in some cases artificial sweeteners added to it.
The more processed the oats are, the less nutritious.
Health Benefits of Oats
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Nutrient Values of Oats per 100g
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Calories
389kcal |
Energy Value 1628kj |
Total Fat
06.90g |
Carbohydrates
66.27g |
Sugars
g |
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Dietary Fiber
10.6g |
Protein
16.89g |
Sodium
2mg |
Zinc
3.97mg |
Potassium
429mg |
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Iron
4.72mg |
Magnesium
177mg |
Copper
0.626mg |
Calcium
54mg |
Vitamin C
0.0mg |
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Vitamin E
mg |
Vit. B3 (Niacin)
0.961mg |
Vitamin B6
0.119mg |
Vit. B1 (Thiamin)
0.763mg |
Vit. B2 (Riboflavin)
0.139mg |
References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Jensen MK, Koh-Banerjee P, Hu FB, Franz M, Sampson L, Grønbaek M, Rimm EB. Intakes of whole grains, bran, and germ and the risk of coronary heart disease in men. Am J Clin Nutr. 2004 Dec;80(6):1492-9. PMID: 15585760.
5. Koh-Banerjee P, Franz M, Sampson L, Liu S, Jacobs DR Jr, Spiegelman D, Willett W, Rimm E. Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men. Am J Clin Nutr. 2004 Nov;80(5):1237-45. PMID: 15531671.
6. Liu L, Zubik L, Collins FW, Marko M, Meydani M. The antiatherogenic potential of oat phenolic compounds. Atherosclerosis. 2004 Jul;175(1):39-49. PMID: 15186945.
7. Nie L, Wise ML, Peterson DM, Meydani M. Avenanthramide, a polyphenol from oats, inhibits vascular smooth muscle cell proliferation and enhances nitric oxide production. Atherosclerosis. 2006 Jun;186(2):260-6. PMID: 16139284.
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