The Health Benefits of Oats

You know oats are healthy for you, and the label on Quaker Oats says “*3g of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Quaker Old Fashioned Oats provides 2 g per serving.”  So you pick it up and add it to your diet.  But why are oats really good for you?
The Health Benefits of Oats
  • May lower cholesterol: soluble fiber & antioxidants. Studies show that when individuals with high cholesterol consume 3g of soluble oat fiber/day typically see total cholesterol reduced by 8-23%.  The antioxidant avenanthramide is found in oats and helps prevent free radicals from damaging LDL cholesterol, reducing the risk of heart disease.
  • Stabilize blood sugar. The carbohydrates found in oats help to stabilize blood sugars more so than other foods rich in carbohydrates.
  • Oats & other whole grains help reduce the risk of type 2 diabetes.
  • Whole grains have been associated with reduced risk of certain cancers.
  • Nutrition Profile of Oats (1 cup cooked or ½ cup dry)
    • 150 calories
    • 6 grams protein
    • 25 grams carbohydrate
    • 4 grams fiber (2.3 grams soluble)
    • 2 grams fat
    • Excellent source of manganese (68% DV)
    • Very good source of selenium (27% DV)
    • Good source of vitamin B1 (17% DV), dietary fiber (16% DV), magnesium (14% DV), protein (12% DV) and phosphorus (18% DV)
  • Make it a meal
    • Use your favorite milk when cooking oatmeal to increase the protein, calcium and vitamin D content of your breakfast
    • Add in some chopped nuts for healthy fat & satiety
    • Add in ground flaxseed for a healthy dose of omega-3 fatty acids
    • Stir in your favorite fruit (fresh or dried) for natural sweetness, extra fiber and more nutrients. 
  • Don’t save oats just for breakfast!  You can use it instead of breadcrumbs in many recipes such as meatloaf and meatballs.  Or you can make it savory by adding cheese and vegetables.

Nutrition Tidbit:  Oats

  • Avoid the sugar laden instant flavored oatmeal packs.  These have very little fiber, tons of sugar, and a strange ingredient list!  The low sugar ones are not much better.
  • Choose steel cut oats or regular rolled oats when time allows.
  • When you’re crunched for time, go with regular instant oats.
  • Remember to always add some sort of protein to your oats, otherwise they won’t keep you full for very long!
  • If you really like your oats sweet try adding fruit for natural sugar, if that’s not enough try 1 tsp of brown sugar or honey or jam.
  • What’s your favorite way to eat oats?  I love oats made with skim milk, banana and PB – yum!

4 Responses

  1. I make my oatmeal with 1% milk, raisins, strawberries or blueberries and then some no sugar added pancake syrup.

  2. Mmm…I adore oats! 😀 And one of my favorite ways is the same way that you enjoy it: milk, banana, and peanut butter. YUM! 😀

    I love topping it with a bit of granola for crunch too. Almonds are also a fun addition. 😀

  3. I love eating oatmeal with a couple of scoops of pumpkin puree, almond milk, and pumpkin pie spice.. mmm… or I mix oatmeal with fruit and cottage cheese for protein. By the way, I really like your blog!

  4. Thanks to your recommendation, I love the steel cut oats with peanut butter and banana.

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