The oats (Avena sativa) are a species of whole-grain cereal. It is the world’s most famous crop, widely grows in cool and moist climate regions, including North America and Europe. Oats rich in dietary fiber, vitamins, minerals, and antioxidants make them suitable for human consumption, commonly as oatmeal and rolled oats. Whole-grain oats are called oat groats, and they are commonly crushed or rolled into flat flakes to produce oatmeal. Oatmeal is one of the healthier food choices for people, as it is beneficial in lowering blood sugar and cholesterol levels. Oatmeal is commonly eaten for breakfast as a porridge.
Nutrition in Oats
According to the USDA data, the nutritional value of oats (100g) are as follows.
| Nutrient | Value |
| Calories | 389 |
| Carbohydrates | 66.3 g |
| Fiber | 11.6 g |
| Fat | 6.9 g |
| Protein | 16.9 g |
| Beta-glucan soluble fiber | 4 g |
Vitamins in Oats
According to the USDA data, vitamins and their quantity in oats (100g) are as follows.
| Vitamins | Quantity |
| Thiamine (B1) | 0.763 mg |
| Riboflavin (B2) | 0.139 mg |
| Niacin (B3) | 0.961 mg |
| Pantothenic acid (B5) | 1.349 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 56 μg |
Minerals in Oats
According to the USDA data, minerals and their quantity in oats (100g) are as follows.
| Minerals | Quantity |
| Calcium | 54 mg |
| Iron | 5 mg |
| Magnesium | 177 mg |
| Manganese | 4.9 mg |
| Phosphorus | 523 mg |
| Potassium | 429 mg |
| Sodium | 2 mg |
| Zinc | 4 mg |
Health benefits of Oats
- Lowers the risk of heart disease by reducing cholesterol levels
- Improves blood sugar control
- Helps for weight loss
- Helps for Skin Care
- Reduces the risk of childhood asthma
- Help relieve constipation
FAQ
Oats are high in soluble fiber called Beta-Glucan. This fiber provides numerous health benefits, include:
• Reduces LDL and cholesterol levels
• Reduced blood sugar and insulin response
• Enhance the feeling of fullness
• Increases the good bacteria growth in digestive tract
Oats contain a powerful antioxidant called avenanthramides, which is not found in other cereal grains. This antioxidant reduces inflammation in arteries and regulates blood pressure, and thus oats promote heart health.
