A dietitian’s guide to the health benefits of oats

Oats are a versatile and inexpensive pantry staple that this dietitian always has on hand. In this post, we’ll answer all your questions about oats and oatmeal, their health benefits, as well as approved by a dietitian oatmeal recipes

collage of 4 images of oats with text overlay that says the health benefits of oats and recipe ideas.

If you’re looking for a healthy way to start your day, you can’t go wrong with a bowl of oatmeal. Oats are inexpensive, easy to make, and offer a variety of health benefits. In this post, we’ll answer all your questions about oats and oatmeal, their health benefits, as well as approved by a dietitian recipes with oats.

What are oats?

Oats, also known by the scientific name Avena sativa, are a popular whole grain food from the Poaceae family of grasses. When we use the word oat, we are usually referring to the edible seeds of the oat grass. Oats are an inexpensive pantry staple that can be used in all kinds of recipes, from oatmeal to muffins and more. Not only are they versatile, but oats are also loaded with health benefits that we will review in this post.

Different types of oats

  • Old-fashioned rolled oats: My favorite kind of oats are old-fashioned because they still retain a lot of texture after cooking, but they don’t need to be cooked as much as steel-cut oats. Ancient oats are made by steaming, rolling and flattening the oats into flakes. They are then dried to remove moisture so they are stable. The cooking time of the ancient oats is 5 minutes in the kitchen.
  • Steel cut oats: These oats have not been rolled, but cut into two or three smaller pieces with a steel blade. Since the pieces are larger in size with less surface area, they take longer to cook. Cooking time for steel cut oats is 25-30 minutes in the kitchen.
  • Quick or instant oats: To make quick-cooking oats, the oat grains are steamed for a longer period and rolled into thinner pieces so they can absorb water easily and cook faster. When buying instant oats at the store, be sure to check the ingredients as they are often sweetened (especially flavored). The cooking time of quick or instant oats is only 1-2 minutes in the kitchen.

Which type of oatmeal is healthier?

When you look at the nutrition, they’re all essentially the same, so pick the type of oatmeal you like best! All have about 150 calories, 4 grams of fiber and 5 grams of protein per 1/2 cup serving. Some instant oats are sold with flavorings and added sugars, so check the label if you want to avoid or limit added sugars.

Nutritional composition of oats

Oats are rich in carbohydrates and provide a variety of other essential vitamins and minerals. Here’s a closer look at the nutrient composition according to the USDA. The values ​​below are based on a 1/2 cup (40 gram) serving of old-fashioned oats.

  • Calories: 153 kcal
  • Carbohydrates: 27 grams
  • Fiber: 4 grams
  • Protein: 5 grams
  • Total Fat: 3 grams
  • Saturated fat: 0.5 grams
  • Iron: 8% DV
  • Thiamine: 15% DV
  • phosphorus: 10% DV
  • Magnesium: 10% DV
3 glass jars of overnight oats with different flavors.

Health benefits of oats

You might be wondering, are overnight oats healthy? Like oats, overnight oats are also a great option for a quick and healthy breakfast. Like a plant-based dietitian, I love to start my day with a breakfast made with oats as it is full of health benefits. I love starting the day with one bowl of oatmeal or some overnight oats. I even throw oats in there my vegan smoothies sometimes!

Here are some reasons why overnight oats are good for you.

heart health

High cholesterol is a major risk factor for heart disease, which remains the leading cause of death worldwide. It has been shown that the soluble fiber, beta-glucan, of oats helps reduce total and LDL (bad) cholesterol levels..

Beta-glucan can also reduce the oxidation of LDL cholesterol. When LDL oxidizes, it increases inflammation in the arteries which in turn increases the risk of heart attacks and strokes. Some studies also note that beta-glucan appears to help lower blood pressure by helping blood vessels to relax.

It can help balance blood sugar

The soluble fiber in oats can help improve insulin sensitivity which can help lower blood sugar levels. Oats’ high fiber content also helps slow digestion, which reduces blood sugar spikes after meals.

Oats are also a protein-rich whole grain. The combination of protein and fiber can also help lower your body’s insulin response to eating oats. So even people with diabetes can enjoy a breakfast with oats.

Makes you feel full longer

The soluble fiber in oats attracts water, increasing the volume of food in the gut, slowing digestion and increasing satiety. Also, when oat beta-glucan is fermented by bacteria in the gut, it forms short-chain fatty acids. This creates a chain of events that can trigger the release of peptide Y, the satiety hormone.

Prevents constipation and supports intestinal health

Oats are a good source of soluble and insoluble fiber. Both types of fiber are important for maintaining a healthy gut. Soluble fiber dissolves in water to form a gel that helps feed healthy bacteria in the colon. Whereas insoluble fiber attracts water and helps form softer, bulkier and more regular stools.

Because the beta-glucan in oats is fermented in the gut and broken down, it has been reported to increase the diversity of microbes in the gut. Increasing the diversity of gut microbes can improve some digestive health problems such as diarrhea or constipation.

A food rich in fiber

Most Americans only get about half the recommended amount of fiber each day. One serving of oats (1/2 cup rolled oats) provides at least 4 grams of fiber, or about 14% of the daily value. Serving your oats with some fruit or seeds like chia seeds or hemp seeds will increase the fiber even more.

Eating a high-fiber diet not only improves digestive health, it can reduce the risk all types of chronic diseases such as heart disease, type 2 diabetes and breast, colon and rectal cancers.

Cancer prevention

Like all plant foods, oats are rich in polyphenols that act as antioxidants in our body. Antioxidants help prevent cell damage caused by oxidative stress that over time can increase the risk of chronic diseases such as cancer or heart disease.

A bioactive compound that is specific to oats is avenanthramides. There isn’t a lot of research on them, but we do know that they have antioxidant activity that may play a role in cancer prevention.

carrot oatmeal topped with walnuts and vegan yogurt.

Cooked oatmeal vs. overnight oats

Is there a nutritional benefit to eating overnight oats versus cooked oatmeal? Not really! The nutrient breakdown of the two versions of oatmeal is pretty much the same. It all comes down to what is most convenient for you and what you will be eating!

Overnight Oats vs Muesli

Bircher muesli is actually the original overnight oats. It was developed by a Swiss doctor named Maximilian Oskar Bircher-Benner around 1900 as a way to help his patients eat more fruit. The original muesli recipe consisted of grated apple with milk, honey, nuts and oats. Packaged muesli is usually made with oats, dried fruit, nuts and seeds, as well as other grains such as wheat or rye.

Overnight oats are the modern day equivalent of muesli as the ingredients and preparation are essentially the same. Muesli is sometimes made with apple juice, while overnight oats are almost always soaked in milk.

Frequently asked questions about oats

Are oats gluten free?

Oats are naturally gluten-free, but can come into contact with gluten in the factory where they are processed and packaged. To make sure your oats are gluten-free, use certified gluten-free oats for the recipe.

Does eating oats every day help you lose weight?

Adding oats to your diet does not guarantee weight loss. Weight loss involves a comprehensive approach to diet and lifestyle, rather than eating just one food. However, oats are high in fiber, which can help you feel full longer after a meal.

How many carbs are in oats?

Oats are a whole food with a low glycemic index. A 1/2-cup serving of old-fashioned oats has 27 grams of carbohydrates and 4 grams of fiber.

How much protein is in oats?

Oats are higher in protein than many whole grains; a 1/2-cup serving of old-fashioned oats has 5 grams of protein.

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