I’ve seen many posts on social media that says oats are not a part of a healthy diet and are bad for you.
While some praise them as a superfood and a must for healthier living.
But what does the research actually say? Let’s dive into the world of oats and uncover the truth.
The Oat Dilemma: Whole vs. Instant
Just like White Rice and Refined Flour, oats come in various forms, the main categories being whole oats and processed instant oats.
Whole Oats
These are the minimal/least processed form of oats, they retain their bran, germ and endosperm, which is the outer layer.
They are often sold as rolled oats or steel-cut oats.
Instant Oats
These on the other hand is more processed, often pre-cooked and rolled into flakes.
They cook faster but lose some nutritional value compared to whole oats.
There’s also those which are further processed into prepacked instant oats with sugar and creamer added for convenience.
The Power of Whole Grains and Beta-Glucan
Whole oats, like other whole grains, are packed with essential nutrients. They’re a good source of:
- Fiber: Promotes digestive health and helps control blood sugar levels
- Protein: Essential for building and repairing tissues
- Vitamins and Minerals: Including B vitamins, iron, and magnesium
Beta-Glucan: A Heart-Healthy Hero
Beta-glucan, a type of soluble fiber found in oats, has been linked to numerous health benefits, particularly heart health.
Studies have shown that consuming beta-glucan can help:
- Lower cholesterol levels: By reducing the absorption of cholesterol in the gut
- Reduce the risk of heart disease: By improving blood cholesterol levels and reducing inflammation
- Stabilize blood sugar levels: By slowing down the digestion of carbohydrates
Why Whole Oats Win
While instant oats do offer convenience, whole oats are what we should aim to consume as they have higher fiber content and slower digestion.
Which can help with blood sugar regulation, promote longer satiety, and improve our digestive health.
How Much Oat can you eat in a Day?
The recommended daily intake of whole grains, including oats, is around 3-5 servings per day.
This recommendation comes from the Dietary Guidelines for Americans, which suggests that adults should consume at least half of their grains as whole grains.
By incorporating oats into your diet, you can easily meet this recommendation and reap the numerous health benefits they offer.
Possible Downsides
While oats are generally healthy, it’s important to be mindful of a few things:
Gluten Sensitivity: If you have celiac disease or gluten sensitivity, ensure you choose gluten-free oats.
Additives: Some instant oat products may contain added sugars or artificial flavors. Opt for plain, unflavored oats to avoid these.
3 Oat Recipes with Nutritional Information
Note: Nutritional information is approximate and can vary based on specific brands and ingredients used. It’s recommended to use a nutrition tracking app or website for more precise calculations.
1. Overnight Oats
Approximate Nutrition per Serving:
Calories: 300-350
Protein: 15-20g
Carbohydrates: 35-45g
Fat: 10-15g
Fiber: 8-10g
Prep Time
5 minutes
Cook Time
0 minutes
Serves
1
Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk (dairy or plant-based)
- 1/4 cup Greek yogurt
- 1 tbsp. Chia Seeds
- A pinch of salt
- Your favorite toppings (e.g., berries, nuts, seeds, honey, maple syrup)
Steps
1
Combine: In a jar or bowl, mix oats, milk, yogurt, vanilla extract, and salt.
2
Chill: Cover and refrigerate overnight. Or at least 4 hours
2. Honey Oat Porridge
Approximate Nutrition per Serving:
Calories: 200-250
Protein: 5-8g
Carbohydrates: 35-45g
Fat: 3-5g
Fiber: 4-6g
Prep Time
5 minutes
Cook Time
10 minutes
Serves
1
Ingredients
- 1/2 cup rolled oats
- 1 cup water
- 1 tablespoon honey
- A pinch of salt
- Your favorite toppings (e.g., berries, nuts, seeds)
Steps
1
Combine: In a saucepan, combine oats, water, honey, and salt.
2
Cook: Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until desired consistency.
3
Serve: Serve hot, topped with your favorite toppings.
3. Oat Flour Pancakes
Approximate Nutrition per Pancake:
Calories: 100-120
Protein: 3-5g
Carbohydrates: 15-20g
Fat: 3-5g
Fiber: 2-3g
Prep Time
10 minutes
Cook Time
10-15 minutes
Serves
4-6
Ingredients
- 1 cup Wholemeal oat flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 egg
- 1 cup milk (dairy or plant-based)
- 1 tablespoon melted butter
- Maple syrup, for serving
Steps
1
Combine dry ingredients: In a bowl, whisk together wholemeal oat flour, baking powder, baking soda, and salt.
2
Combine wet ingredients: In a separate bowl, whisk together egg, milk, and melted butter.
3
Combine wet and dry: Gradually add the wet ingredients to the dry ingredients, mixing until just combined.
3
Cook: Heat a lightly oiled griddle or frying pan over medium heat. Pour batter onto the griddle, using about 1/4 cup per pancake. Cook until bubbles form on the surface, then flip and cook until golden brown.
3
Serve: Serve hot with maple syrup.
Note: While its ok to use oat flour, using wholemeal oat flour will make these pancakes even more nutritious, as it retains all parts of the oat kernel. You may need to add a little extra liquid to the batter, as wholemeal oat flour can absorb more moisture.
Extra Tips:
- Choose whole oats: These retain more nutrients and fiber.
- Limit added sugars: Opt for natural sweeteners like honey or maple syrup in moderation.
- Add protein: Incorporate Greek yogurt, nuts, or protein powder to boost protein content.
- Top with fruits and nuts: These add fiber, vitamins, and healthy fats.
- By following these tips and considering the nutritional information, you can enjoy oats as a delicious and nutritious part of your diet.
Ready to Embrace a Healthier You?
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References
- American Heart Association. (2024, September 5). Whole grains, refined grains, and dietary fiber. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
- Anderson, J. W., et al. (2009). Health benefits of oat beta-glucan: A review of the evidence. Journal of the American College of Nutrition, 28(4), 363-372.
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