Oat Nutrition

Oats have a high amount of soluble fiber that forms gel-like consistency in the stomach, promoting feeling fuller for longer, hence beneficial for weight loss. This gel-like consistency also promotes lower cholesterol. As a result, FDA has approved a health claim that oats can reduce the risk of cardiovascular disease.

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Additionally, beneficial bacteria in the gut feed on the oat fiber and produce short-chain fatty acids. The gastrointestinal tract uses short-chain fatty acids as energy, and also has anti-inflammatory and anti-cancer properties. Lastly, oats have insoluble fiber, which bulks up the stool and supports regular bathroom visits. ​

Oat Protien

Gluten is a protein found in grains like wheat and barley. Although oats have the highest protein content matched to other grains, between 11-15%, it does not have gluten, making it an excellent option for celiac disease or gluten intolerance.

​Vegetarians can also benefit from a higher concentration of essential amino acids found in whole oats. However, oat milk is not a good source of protein, typically providing <3g per 8oz serving. To increase the protein content and quality of vegan breakfast, consider adding a dash of soy milk and peanut butter or powder scoop. Click here for more info- Peanut nutrition and peanut products.

Oat Carbs

Although oats are high in carbohydrates (>60%), they have a lower glycemic index and are a good choice for diabetes. In addition, soluble fiber promotes slow emptying of the stomach; consequently, digested carbohydrates will gradually leave the stomach and progressively reach the blood. For this reason, those with diabetes are encouraged to consume this grain. In addition, oats are low in FODMAP and suitable for those with IBS.

Baby Oat

Using cereal as a first food provides the growing baby additional calories, protein, and nutrients, like iron that breastmilk can not adequately provide. Although there are many options for infant cereals, oatmeal may be a solid choice; on average, it has the lowest arsenic content than rice or multigrain options.

Oat Bran

The highest concentration of phytochemicals and fiber of the oat is in the bran. You can make oat bran part of your diet by adding it to meatballs, baked goods, or simply as breakfast cereal.

Oat Choices

Still-cut, rolled, or instant? It is really up to your test buds, with one thing in mind, added sugar. Click here to learn about healthy but sugarized staples.

The nutrition facts are here for your information. As your online Dietitian, I can't recommend one over the other without speaking with you. You have a unique body, lifestyle, and health goal that deserves individualized attention. Contact me for nutrition guidance.