Oats and nutrient-dense grains -
Insoluble fiber, on the other hand, adds bulk to the stool and can help prevent constipation. Overall, oats are a nutrient-dense food that can provide a range of health benefits. Whether you enjoy them as a warm bowl of oatmeal or as a crunchy topping on your yogurt, oats are a delicious way to support your overall health and well-being.
Oats are one of the most nutrient-dense foods available, packed with vitamins, minerals, and antioxidants that can benefit overall health and well-being. In addition to being a delicious and versatile food, oats have a range of health benefits that make them a great addition to any diet.
Oats are one of the best foods for maintaining heart health. The fiber content of oats can help to lower bad cholesterol levels while promoting the growth of healthy gut bacteria, which can have a positive effect on overall cardiovascular function.
This can help to reduce the risk of heart disease, stroke, and other cardiovascular conditions. In addition to their fiber content, oats are also rich in antioxidants like avenanthramides, which have been shown to have anti-inflammatory properties. This can help to reduce inflammation in the body, which is a major contributor to heart disease and other chronic conditions.
Oats are also beneficial for those struggling with blood sugar control, as they are a low glycemic index food. This means that they are absorbed slowly into the bloodstream, helping to prevent spikes and crashes in blood sugar levels.
This can be particularly beneficial for those with diabetes or other blood sugar disorders. In addition to their low glycemic index, oats are also rich in soluble fiber, which can help to slow down the absorption of carbohydrates and sugars in the body. This can further help to regulate blood sugar levels and prevent sudden spikes or drops.
Because of their high fiber and protein content, oats can keep you feeling fuller for longer, reducing the likelihood of overeating throughout the day. This makes them a great food for those looking to maintain or lose weight.
In addition to their satiating properties, oats are also low in calories and fat, making them a great option for those looking to reduce their overall calorie intake. They are also a good source of complex carbohydrates, which can provide sustained energy throughout the day. The fiber present in oats can also promote healthy digestion by increasing the bulk of stools and preventing constipation.
This can help to improve overall gut health and reduce the risk of digestive disorders like irritable bowel syndrome IBS and inflammatory bowel disease IBD. In addition to their fiber content, oats are also a good source of prebiotics, which are compounds that promote the growth of healthy gut bacteria.
This can further improve digestive health and reduce the risk of gastrointestinal issues. Oats contain compounds that have been shown to boost the immune system, providing protection against diseases and infections. One of these compounds is beta-glucan, a type of soluble fiber that has been shown to enhance immune function by activating certain immune cells.
In addition to beta-glucan, oats are also rich in vitamins and minerals like zinc, selenium, and vitamin E, which are essential for immune function. These nutrients can help to support the body's natural defenses and reduce the risk of infections and illnesses. Oats are a versatile and nutritious grain that can be incorporated into your diet in many ways.
They are a great source of fiber, protein, and essential nutrients, making them a healthy addition to any meal. Here are some ideas for incorporating oats into your diet:.
One of the most common ways to consume oats is in the form of oatmeal. There are countless oatmeal recipes available online, ranging from savory to sweet. You can add fresh fruit, nuts, and honey to your oatmeal to make it more flavorful and nutritious.
Overnight oats, which require minimal preparation, can also make a great breakfast option. Simply mix oats with milk or yogurt and let it sit in the fridge overnight. In the morning, add your favorite toppings and enjoy a healthy and delicious breakfast.
Oat flour can be used as a substitute for wheat flour in many baked goods, making it a great gluten-free option for those with sensitivities. Our bodies all need carbohydrates, but different carbohydrate choices can affect our bodies differently. As carbs are digested, they get broken down into blood sugar, which acts like fuel for our bodies.
Carbs that break down slowly are said to have a low Glycemic Index. These are carbs that deliver energy to you bit by bit, as you need it. Carbs that break down quickly have a high Glycemic Index — they give you a big spike in blood sugar that overloads your body, followed by a crash that can leave you feel hungry and tired.
In , researchers from Quaker Oats tested the Glycemic Index of 72 oat products to understand how different types of oats affect blood sugar.
They found that steel-cut oatmeal, large rolled oats, muesli, and granola produced a significantly lower glycemic response than quick-cooking and instant oatmeal. Check out our recipes for some great, flavorful ideas.
Whole Grains What's a Whole Grain? A Refined Grain? Search form Search. You are here Home » Blog. We hear from a lot of consumers who want to understand the differences between steel-cut, old-fashioned, and instant oats. Consider this your FAQ guide to all things oaty! Share This Facebook Twitter Pinterest Print HTML Print Mail.
Oat groats, from Grain Millers. Steel-cut oats, from Grain Millers. Rolled oats, from Grain Millers. Ryn March 3, Hey thanks for this. I work as a grocery cashier and get health questions from customers all the time. I'm also a big fan of instant oats for breakfast on work days. I will re-consider that based on the glycemic study.
Marty Glanville March 3, There is an option that you don't have here. Sunrise Flour Mill has an oat cereal that is a rolled oat that has not been steamed before flattening. Caroline-WGC March 5, Interesting -- this is not something we've heard of before.
I wonder how they get the hard oat kernel to flatten without first softening it with steam. teresa March 3, Perhaps you know why the once popular and easily available oat bran is so hard to come by these days.
Every grocery store including used to have their own brand with Wholefoods and the like selling it in bulk, but now I'm lucky to find it in any healthfood store. Hi Teresa -- I'm not sure why this is. Oat bran is not a whole grain ingredient, so it's not one that we include on our whole grain ingredient sourcing pages, but I would guess you could order it online if you were having trouble finding it locally.
Roxanne March 3, I love Oatmeal and have recently been disappointed to find out that weed killer is now used in some countries. Johnny Barrington March 4, In addition, avenanthramides have anti-inflammatory and anti-itching effects.
Oats contain many antioxidants, including avenanthramides. These compounds may help reduce blood pressure and have anti-inflammatory and anti-itching effects.
Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your gut.
The health benefits of beta-glucan fiber include:. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce blood glucose levels, promotes healthy gut bacteria, and can regulate type 2 diabetes.
Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.
Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL bad cholesterol levels. Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood.
Oxidation of LDL bad cholesterol occurs when it reacts with free radicals. This is another crucial step in the progression of heart disease.
LDL cholesterol produces inflammation in arteries, damages tissues, and can raise the risk of heart attacks and strokes. Oats may lower the risk of heart disease by reducing both total and LDL bad cholesterol, as well as by protecting LDL from oxidation.
Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugar levels. It usually results from decreased sensitivity to the hormone insulin. Oats may help lower blood sugar levels , especially in people with obesity or who have type 2 diabetes.
The beta-glucan in both oats and barley may also improve insulin sensitivity. However, a randomized clinical trial in saw no improvement in insulin sensitivity, so further research is needed. Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.
Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness.
Beta-glucan may also promote the release of peptide YY PYY , a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.
Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing the production of the satiety hormone PYY. The FDA approved colloidal oatmeal as a skin-protective substance back in But oats have a long history of use in the treatment of itch and irritation in various skin conditions.
For example, oat-based skin products may improve uncomfortable symptoms of eczema. Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema. Asthma is the most common chronic condition in kids.
Although not all children have the same symptoms, many experience recurrent coughing, wheezing , and shortness of breath. Research indicates that early introduction of oats, for example, may actually protect children from developing asthma.
Some research suggests that oats may help prevent asthma in children when fed to young infants, but more research is still needed. People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements that are difficult to pass.
Constipation affects nearly 16 out of adults and about 33 out of adults who are ages 60 and over. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation. Oat bran was also shown to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis UC.
However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation.
Studies indicate that oat bran can help relieve constipation and aid digestion in those living with gastrointestinal conditions like UC. You can enjoy oats in several ways.
The most popular way is to simply eat oatmeal porridge for breakfast. Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft. To make oatmeal tastier and even more nutritious, you can add cinnamon , fruits, nuts, seeds, and Greek yogurt.
Grain Meal Planner. Meal plans based on Oats and nutrient-dense grains. Purchases Oats and nutrient-dense grains through this affiliate rgains support Prospre. When you choose nutrient-dense whole grains, you get valuable vitamins, minerals and antioxidants for good health. Foods that are nutrient-dense have a larger number of beneficial nutrients per calories. Many grains are fantastic in terms of nutritional value, offering zero cholesterol and loads of fiber for digestive support. Don't know your macros? Oats, formally named Performance nutrition plan sativais Intermittent fasting window grainx of cereal grain from the Nutrent-dense Oats and nutrient-dense grains family of plants. Jutrient-dense grain refers specifically to the edible Intermittent fasting window of oat grass, which is what ends up in our nurrient-dense bowls. Whether loved Oats and nutrient-dense grains hated for their mushy yet hearty texture when cooked, oats are most prized for their nutritional value and health benefits. The Food and Drug Administration allows the use of a health claim on food labels associating a reduced risk of coronary heart disease with the consumption of beta-glucan soluble fiber from whole grain oats. Oats contain several components that have been proposed to exert health benefits. The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite.
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Here are the 11 healthiest grains to eat, according to Intermittent fasting window expert Malena Perdomo, MS, RDN, CDE. Barley is grais served in anv, salads, grain Chitosan research and studies, and more.
It contains a higher amount of dietary fiber than any of the other grain, plus it has Oats and nutrient-dense grains array of phytochemicals and the soluble fiber beta-glucan. These antioxidants may help to Intermittent fasting window bad cholesterol and build immunity.
And the grainss promotes gut health. A quarter cup of ntrient-dense hulled barley is calories, 34 grams Intermittent fasting window carbohydrates, 8 Vibrant vegetable salads dietary fiber, garins 6 grams nugrient-dense.
It's also high in manganese, selenium, and thiamine a B vitamin. Nutient-dense South Nnutrient-dense grain nutroent-dense cooks in just 15 minutes, Fast metabolism boosters makes it a Energy balance calculator ingredient for those who meal prep.
Quinoa is super Oataggrains It's a source of complete vegetable Natural energy-boosting rituals because it contains all essential amino acids.
It also contains fewer carbohydrates and more protein in comparison to other grains. Quinoa is also high in magnesium, phosphorus, manganese, and folic acid. A quarter cup of uncooked quinoa is calories, Colon cleanse for bloating grams of carbohydrates, 3 grams fiber, and 6 grams nufrient-dense.
Mix some quinoa with sweet potatoes, kale, and pesto for a nutritious meal. Amaranth is a small-sized, gluten-free ahd grain, Oats and nutrient-dense grains. The protein content of nuhrient-dense ranges from 14 percent to 15 percent, Metabolism and nutrient timing than both buckwheat and rye.
It has phytochemicals and is high in magnesium, manganese, and phosphorous. A quarter cup of uncooked amaranth is calories, 32 grams of carbohydrates, 3 grams dietary fiber, and 7 grams protein. This gluten-free whole grain is typically eaten as cereal kashaused in Japanese noodles soba noodles and in granola, pancakes, or crepes.
It contains antioxidants that are associated with the prevention of cancer and heart disease. Buckwheat is also high in soluble fiber: Not all of the grain is digestible, which may help improve blood cholesterol and manage blood glucose. A quarter cup uncooked is calories, 31 grams of carbohydrates, 6 grams of protein, and 4 grams of dietary fiber.
Buckwheat is also high in magnesium, copper, and manganese. Here's an easy way to remember teff: It's the tiniest grain of all, and the main ingredient in Ethiopian Injera bread. It's one of the highest protein grains, alongside amaranth. A quarter cup of uncooked teff is calories, 35 grams of carbs, 4 grams dietary fiber, and 6 grams protein.
It's gluten-free, and an excellent source of iron and magnesium. Teff is also a solid source of fiber, iron, magnesium, phosphorus, zincthiamin, and vitamin B6, and can provide over percent of daily value of manganese. Oats contain polyphenols, which act as antioxidants and are a powerful anti-inflammatory agent.
They are also high in beta-glucan, a type of soluble fiber that helps lower LDL bad cholesterol and may reduce the risk of some type of cancers.
Oats also may help lower blood pressure. They're a good source of fiber, iron, magnesium, phosphorus, zinc, copper, thiamin, manganese, and selenium. Oats are naturally gluten-free, but may be processed with other grains that contain gluten, so be sure to check the label for the gluten-free certification.
Farro is a well-known grain in Italy and the Mediterranean. There are two main types: Traditional farro that isn't processed and pearled farro that's processed to make it quicker to cook.
The flavor is nutty, chewy, and hearty. The fiber-rich grain can be prepared in saladssoups, or in place of rice. A quarter cup of uncooked dry farro is calories, 11 grams of carbohydrates, 1 gram of dietary fiber, and 2 grams of protein.
Most people know bulgur as the main ingredient in tabbouleh salad. A quarter cup uncooked is calories, 27 grams of carbs, 4 grams dietary fiber, and 4 grams protein. It's high in fiber and manganese, and is a good source of magnesium, phosphorus, and niacin.
Freekeh has a chewy texture, smoky flavor, and is great for salads or as a side dish. A quarter cup uncooked is calories, 4 grams of fiber, and 5 grams of protein. This style of rice has more protein and fiber than brown rice.
A quarter cup uncooked is calories, 35 grams of carbohydrates, 2 grams of dietary fiber, and 4 grams of protein. Try this delicious wild rice and mushroom pilaf if you're stumped on how to use this ingredient.
This gluten-free Asian grain is used in porridge, to make congee, and stir-fried dishes. A quarter cup uncooked millet is calories, 37 grams of carb, 4 grams dietary fiber, and 6 grams protein.
Millet is high in antioxidants, high in manganese, and is a good source of magnesium, phosphorus, copper, thiamin, and niacin.
USDA FoodData Central. Barley, hulled. Accessed February 4, Quinoa, uncooked. Amaranth grain, uncooked. Accessed February 6, Teff, uncooked. Bulgur, dry.
FREEKEH, ORGANIC AND FAIR, FREEKEH. Rice, brown, long-grain, raw Includes foods for USDA's Food Distribution Program. Millet, raw. Use limited data to select advertising.
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Our Fact-Checking Process. Whole Grains vs. Refined Grains Simply stated, grains are hard, edible dry seeds that grow on grass-like plants called cereals. Expert-Approved Whole Grains Here are the 11 healthiest grains to eat, according to nutrition expert Malena Perdomo, MS, RDN, CDE.
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: Oats and nutrient-dense grains| Health Benefits of Oatmeal—Explained by a Nutritionist | In addition to their fiber content, oats are also a good source of prebiotics, which are compounds that promote the growth of healthy gut bacteria. Vitamin B1 Thiamin. Quick or instant rolled oats are even thinner flakes, and instant oatmeal is a finely chopped version of rolled oats. Best Meal Prep Tools You Should Use. While steel-cut oats are technically less processed, each variety consists of whole oats. This home remedy can help ease the symptoms of diaper rash…. Reading next The Benefits of Spelt Grain and Flour. |
| Inside the Nordic oats | Understanding Gtains Grain and Flour What are Intermittent fasting window In addition, Intermittent fasting window have Oaats and anti-itching effects. Frequently seen nutrient-sense national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Nov 8, Medically Reviewed By Katherine Marengo, LDN, RD. Oatmeal is comforting and delicious, but it's also incredibly good for you, and it's more versatile than you might think. Food Recipes. |
| We Know Whole Grains Are Good for You, but These 11 Are the Healthiest | Quinoa is also high in magnesium, phosphorus, manganese, and folic acid. Either way saves time and tastes great. MINERALS Calcium In addition to being a nutritious food, oats have a rich history. com Free for Everyone to Use and Ad-Free Support us on Patreon. Oxidative Stress and Inflammation: What Polyphenols Can Do for Us? |
| Oatmeal Is Good for You and Here’s Why | Storz MA, Iraci F. Every grocery store including used to have their own brand with Wholefoods and the like selling it in bulk, but now I'm lucky to find it in any healthfood store. VITAMINS Vitamin A 0. They contain many vitamins and minerals. Intake of whole grains is associated with lower risk of myocardial infarction: the Danish Diet, Cancer and Health Cohort. |
| What Are the Healthiest Grains? | Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Carbs get a bad rap, but numerous healthy foods contain carbs. Here are 12 high carb foods that are incredibly healthy. Cereal is a popular breakfast food, but it's often high in sugar and other unhealthy ingredients. These 14 cereals are both nutritious and delicious. A low carb diet can help you lose weight and improve health. Learn 14 foods you need to limit or avoid on a low carb diet. Filling foods can fight hunger and help you eat less at the next meal. This is a list of 15 healthy foods that are incredibly filling. This is a detailed review of oats a popular whole grain food , looking at its health benefits and nutritional properties. Grains are the edible seeds of plants called cereals, including rice, corn, and wheat. This article takes a close look at grains and their health…. Oats are naturally gluten-free, but often get contaminated with gluten. This article explores whether oats can be part of a gluten-free diet. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Health Benefits of Eating Oats and Oatmeal. Medically reviewed by Katherine Marengo LDN, R. What are oats? Nutrient-rich Antioxidants Soluble fiber Improve heart health Lower blood sugar Promote weight loss Benefits to skin May reduce childhood asthma Constipation relief How to use FAQs Takeaway Studies show that oats and oatmeal have many health benefits. What are oats and oatmeal? Oats are incredibly nutritious. Whole oats are rich in antioxidants. Oats contain a powerful soluble fiber. Oats can lower cholesterol levels. Oats can improve blood sugar. Oatmeal is very filling and may help you lose weight. Finely ground oats may help with skin care. Oats may decrease the risk of childhood asthma. Oats may help relieve constipation. How to incorporate oats into your diet. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Nov 10, Written By Hrefna Pálsdóttir. Nov 8, Medically Reviewed By Katherine Marengo, LDN, RD. Share this article. Read this next. By Adda Bjarnadottir, MS, RDN Ice and Rachael Ajmera, MS, RD. The 14 Healthiest Cereals You Can Eat. Oats Nutrition Facts and Health Benefits. Fiber from whole grains may help reduce blood cholesterol levels and may lower risk of heart disease. Fiber is also important for proper bowel function. The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism — they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron meats or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Fortified whole and refined grain products, including many ready-to-eat cereals, are major sources of non-heme iron in American diets. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system. Do you want to know more about the foods in the Grains Group? What does an ounce-equivalent of grains look like? Check out the Food Group Gallery! This is a great resource if you're trying to eat more whole grains. It will also help you add more variety to your meals. Find savings in your area and discover new ways to prepare budget-friendly foods. Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today. The site is secure. Make half your grains whole grains. What foods are in the Grains Group? Grains have two subgroups: whole grains and refined grains. How many grains are needed daily? Why is it important to eat grains? The core is called the germ which nourishes the seed and contains antioxidants, vitamins, and healthy fat. Oats contain more soluble fibre than any other grain. They have a special soluble fibre component, beta-glucan. Beta-glucan helps to lower cholesterol. Also, with beta-glucan, it is easier to maintain a normal healthy digestive system and to balance blood sugar levels. These EU-approved health claims will boost your product marketing. Claims can be used for foods which provide at least 1 g of oat beta glucan per quantified portion. In addition to that, information shall be given to the consumer that the beneficial effect is obtained with a daily intake of 3 g of oat beta-glucan. Gut-friendly oats keep the stomach full longer, providing satiety and help in weight watching. The fats in oats are relatively healthy. Soluble fibre also slows down the absorption of glucose. Thanks to this there are no unpleasant highs and lows in blood sugar. Soluble fibres also inhibit the reabsorption of bile from the intestine which in turn increases the synthesis of bile acids from cholesterol and thus reduces circulating LDL cholesterol concentrations. Oats and nutrient dense oat bran can be applied to almost any food. Oats can be used in oatmeal, granolas, bars and biscuits, oat drinks, oat gurts and meat alternative applications, to name a few. In addition to all the health benefits, oats offer also various functional benefits to affect the texture of food applications. |
Oats and nutrient-dense grains -
Oats are a good source of many vitamins, minerals, and unique plant compounds. This grain also offers a number of potential health benefits, including reduced cholesterol and improved insulin sensitivity. They are a very good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants.
Whole oats are the only food source of avenanthramides, a unique group of antioxidants believed to protect against heart disease. Due to their many benefits, such as lowering blood sugar and cholesterol levels, oats have gained considerable attention as a health food 1 , 2 , 3 , 4.
Whole-grain oats are called oat groats. They are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal. Quick, or instant, oatmeal is made up of more thinly rolled or cut oats that absorb water much more easily and thus cook faster. The bran, or fiber-rich outer layer of the grain, is often consumed separately as a cereal, with muesli, or in breads.
The nutrition facts for 1 cup 81 grams of raw oats are 5 :. Starch, which is comprised of long chains of glucose molecules, is the largest component of oats. The starch in oats is different than the starch in other grains. It has a higher fat content and a higher viscosity, which is its ability to bind with water 6 , 7 , 8.
Three types of starches are found in oats 9 , 10 , 11 :. Oats also provide insoluble fibers, including lignin, cellulose, and hemicellulose Oats offer more soluble fiber than other grains, leading to slower digestion, increased fullness, and appetite suppression 13 , Soluble oat beta glucans are unique among fibers, as they can form a gel-like solution at a relatively low concentration.
Beta glucan comprises 2. Oat beta glucans are known to lower cholesterol levels and increase bile acid production. Daily consumption of beta glucans has been shown to lower cholesterol, especially LDL bad cholesterol, and may thus decrease your risk of heart disease The minor protein avenin is related to wheat gluten.
However, pure oats are considered safe for most people with gluten intolerance 23 , The carbs in oats are mostly starches and fiber.
Oats pack more protein and fat than most other grains and are a good source of beta glucan, a unique, soluble fiber linked to multiple health benefits. Oats offer high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.
Whole oats are rich in antioxidants that may provide various health benefits. Their main plant compounds include 3 , 31 , 32 , 33 :. Oats are the only dietary source of powerful antioxidants called avenathramides.
They also contain ferulic acid and phytic acid. Experts attribute oats with a wide variety of health benefits, including lower blood pressure and reduced risk of obesity and type 2 diabetes.
Studies have repeatedly confirmed that oats can lower cholesterol levels , which may reduce your risk of heart disease 44 , 45 , 46 , Heart disease is the leading cause of death worldwide, and high cholesterol is a major risk factor — especially oxidized LDL bad cholesterol 48 , Once in your gut, it binds to cholesterol-rich bile acids, which your liver produces to aid digestion.
Beta glucan then carries these acids down your digestive tract and eventually out of your body. Normally, bile acids are reabsorbed into your digestive system, but beta glucan inhibits this process, leading to reduced cholesterol levels Authorities have determined that foods containing at least 3 grams of beta glucan per day may lower your risk of heart disease And, even though the words oatmeal and porridge are often used interchangeably, there is a difference.
Porridge can be made from a variety of whole grains, cereal or legumes, and oatmeal is made only of oats either flattened, ground, or rolled.
That being said, steel cut oats are known as porridge in many European countries and other parts of the world, while in Canada and the US they are referred to as oatmeal. Oats have a Nutrivore Score of , making them a medium nutrient-dense food!
Plus, they are a low-fat food; oats contain 2. Want to Know the Top Nutrivore Score Foods? The Nutrivore Newsletter is a weekly email that delivers bite-size fun facts, practical tips, recipes and resources.
Sign up now and get 5 free guides directly to your inbox:. Oat Nutrition Facts Per Serving. Oats can be processed and prepared in numerous ways, impacting their cooking time, flavor, texture, and nutrient profile, which means their Nutrivore Scores also vary.
Did you find all the nutrition in this grain oat -standing? Maybe your friends will too! Manganese is an essential mineral that serves as a cofactor and component of numerous enzymes.
Although the research so far is limited, some evidence suggests that manganese can protect against osteoporosis and diabetes, and may even be involved in seizure disorders. Learn more about manganese here. Biotin is a water-soluble B vitamin, also known as vitamin B7. Like other B vitamins, it plays an important role in energy metabolism serving as a coenzyme for five carboxylase enzymes , neurotransmitter production, cellular function, and the function of various organs.
Getting enough biotin can help support healthy nail and hair growth. Learn more about biotin here. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs including the heart and brain , bone, and connective tissue.
Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here. Thiamin sometimes spelled thiamine, and also called vitamin B1 is a water-soluble vitamin.
In its active form of thiamin pyrophosphate, it serves as a cofactor for a variety of enzymes involved in carbohydrate and amino acid metabolism, RNA and DNA production, and generating energy for the Krebs cycle. Research suggests vitamin B1 could help prevent blood sugar and insulin increases in people with disordered glucose metabolism, reduce the risk of cataracts, and improve health and mortality outcomes in patients with sepsis.
Learn more about vitamin B1 here. Learn What Foods Are the Best Sources of Every Nutrient. The Top 25 Foods for Every Nutrient e-book is a well-organized, easy-to-use guide to help you choose foods that fit your needs of 42 important nutrients while creating a balanced nutrient-dense diet.
Grains and pseudograins, especially in their whole form, are a nutritionally valuable concentrated source of fiber, which is responsible for most of their health benefits. The health benefits attributed to fiber are numerous. Diets rich in fiber reduce the risk of many cancers especially colorectal cancer, but also liver, pancreas, and others and cardiovascular disease, as well as lower inflammation overall.
Prospective studies have confirmed that the higher our intake of fiber, the lower our inflammation as measured by C-reactive protein. In fact, a recent study showed that the only dietary factor that correlated with incidence of ischemic cardiovascular disease is low fiber intake not saturated fat!
If someone has kidney disease, a high-fiber diet reduces their risk of mortality. If someone has diabetes, a high-fiber diet reduces their risk of mortality. A high fiber intake can even reduce the chances of dying from an infection. Many of the health benefits attributed to fruits, vegetables, nuts, legumes, and whole grains are due to the way the fiber in these foods impact the gut microbiota.
However, fiber has other effects, too, like regulating peristalsis of the intestines the rhythmic motion of muscles around the intestines that pushes food through the digestive tract , stimulating the release of the suppression of the hunger hormone ghrelin so we feel more full , and slowing the absorption of simple sugars into the bloodstream to regulate blood sugar levels and avoid the excess production of insulin.
Fiber also binds to various substances in the digestive tract like hormones, bile salts, cholesterol, and toxins and, depending on the type of fiber, can facilitate either elimination or reabsorption for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol , both of which can be extremely beneficial—if not essential—for human health.
Based on all of these benefits, the recommended dietary intake for fiber is 14 grams per kcal, which translates to 28 grams of fiber, if you eat a 2, calorie per day diet.
However, there are many studies showing greater benefits from even higher levels of intake. Learn more about fiber here. Oats have cholesterol-lowering properties, improve fasting and post-meal blood sugar and insulin levels, and are associated with a reduced risk of cancer!
Research has shown that oatmeal can be protective against a variety of health conditions. Easily track your servings of Nutrivore Foundational Foods!
Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today. The site is secure. Make half your grains whole grains. What foods are in the Grains Group? Grains have two subgroups: whole grains and refined grains. How many grains are needed daily?
Why is it important to eat grains? Make Half Your Grains Whole Grains tip sheet Learn more. How many grain foods are needed daily? What counts as an ounce-equivalent oz-equiv of grains?
The following are some grain food portions that are equal to one ounce: 1 slice of bread 1 cup of ready-to-eat cereal ½ cup of cooked rice, cooked pasta, or cooked cereal The table below lists specific amounts that count as 1 ounce-equivalent of grains.
More About the Grains Group Note: Click on the top row to expand the table. Why is it important to eat grains, especially whole grains? Nutrients Grains are important sources of many nutrients, including complex carbohydrates, dietary fiber, several B vitamins, and minerals iron, magnesium, and selenium.
Nutrients Fiber from whole grains may help reduce blood cholesterol levels and may lower risk of heart disease.
Nutrients The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism — they help the body release energy from protein, fat, and carbohydrates. Nutrients Iron is used to carry oxygen in the blood.
Nutrients Whole grains are sources of magnesium and selenium. Health Benefits All food and beverage choices matter. Focus on variety, amount, and nutrition. Eating whole grains as part of a healthy diet may reduce the risk of getting heart disease. Eating whole grain foods that have fiber, as part of an overall healthy diet, can support healthy digestion.
Eating whole grains, as part of an overall healthy diet, may help with weight management. Eating grain products with folate before and during pregnancy as part of an overall healthy diet helps prevent neural tube defects.
Neural tube defects are birth defects of the brain, spine, or spinal cord. Food Group Gallery Do you want to know more about the foods in the Grains Group?
Help Keep Nutrivore. com Free for Grians to Use and Nutrient-fense. Oats have a Nutrivore Score nutrient-dsnsewhich makes them a medium nutrient-dense Oats and nutrient-dense grains They are particularly Stress management herbs in manganese, vitamin Nutrient-densee biotincopper, vitamin Oats and nutrient-dense grains thiaminmagnesium, phosphorus, fiber, and zinc, plus more. When it comes to grains, oats are in a league all their own. They are inexpensive, easily accessible, and versatile, working well with both sweet and savory ingredients. Oatmeal is a breakfast staple, while oats are a popular ingredient in many baked goods, form a part of other popular foods such as muesli and granola, can be made into oat flour, oat milk or beer!
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