By Michelle Kerns Updated December 20, 2018
Oats are a superfood, says "The Guardian" health writer Amanda Grant, because they are dense with nutrients like dietary fiber, protein, vitamins and minerals. If your diet regularly includes a high intake of nutritious foods like oats, you may be less likely to develop many chronic medical conditions. Oats are available in steel-cut, stone-ground, rolled and quick-cooking form. All begin as hulled, toasted oat groats. The difference between the types is that steel-cut oats are chopped into smaller pieces, stone-ground are processed no more than grinding, and rolled and quick-cooking oats are rolled into flakes. These types of oats are all similar in nutrition. Instant oats, which are pre-cooked and dehydrated, are not.
Dietary Fiber
A single cup of cooked oats contains 8.2 grams of dietary fiber. This amount supplies 32 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for an adult man or woman. Each serving of oats contains nearly equal amounts of both insoluble and soluble fiber. Insoluble fiber can help regulate bowel movements and prevent digestive system problems. High soluble fiber intake is linked to a decreased risk of diabetes and high blood cholesterol. A 2008 study published in the "American Journal of Lifestyle Medicine" indicated that eating oats regularly could significantly benefit overall cardiovascular health.
Protein
Oats supply 21 percent of an adult's daily requirement of protein in each 1-cup, cooked serving. According to the Harvard School of Public Health, replacing animal-based sources of protein with plant-based proteins like oats in your diet may lessen your risk of heart disease, cancer and diabetes. This may be a result of the small amount of fat and cholesterol in plant foods like oats when compared to red meat, poultry or fish. Like most other plant-based foods, oats do not provide complete protein, meaning they contain some -- but not all -- of the amino acids required by the body for protein synthesis. Combine oats with nuts, fruits or vegetables to create complete protein.
Vitamins
Oats are especially rich in thiamin and folate. According to the Home Grown Cereals Authority, 50 grams -- or about 1/2 cup -- of oats fulfills 15 percent of an adult's recommended daily intake of folate and 50 percent of the requirement for thiamin. Thiamin, also known as vitamin B1, is essential for energy metabolism, nervous system health and the synthesis of adenosine triphosphate, or ATP, the body's source of cellular energy. If you lack sufficient thiamin, you may be more likely to suffer from cataracts, heart failure or Alzheimer's disease. Folate contributes to the synthesis of red blood cells, DNA and RNA. Adequate folate intake may decrease the risk of cancer, depression and heart disease. Pregnant women who eat plenty of folate-rich foods like oats may be less likely to have a child with birth defects.
Minerals
Oats contain a significant amount of zinc and iron in every 1/2-cup serving. Zinc plays a role in immune, reproductive and endocrine system function and may help prevent cancer, heart disease, age-related macular degeneration and neurological problems like attention deficit hyperactivity disorder. Iron is a crucial component of red blood cell and ATP synthesis. A diet lacking sufficient iron may increase your risk of anemia and developmental delays. The iron in oats is non-heme iron, a form of iron that is not as easily absorbed as the heme iron in meat, poultry and fish. You can increase the iron you absorb from oats by eating them with an animal protein or a source of vitamin C. Drink orange juice along with your morning oatmeal or use rolled or quick-cooking oats as a coating for baked fish.
FAQs
Oatmeal is nutritionally rich. It has more protein than most grains and also contains numerous vitamins and minerals. It contains antioxidants and a soluble fiber called beta-glucan, which aids several systems of the body. The beta-glucan soluble fiber promotes regular emptying of the bowel and prevents constipation.
Is eating oatmeal everyday healthy? ›
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
Are oats really a Superfood? ›
Well, oatmeal is high on the list of superfoods that offer various health benefits and checks a lot of those questions we just asked! Oats contain about 60% starch, 14% protein, 7% lipid, and 4% beta-glucan and are rich sources of fiber, vitamin E, and polyunsaturated fats.
Is Quaker Oats nutritious? ›
Quaker Oats is 100% whole grains for lasting energy that helps keep you feeling full for up to 4 hours and may help reduce the risk of heart disease. 3 grams of soluble fiber from oatmeal daily in a diet low in saturated fat and cholesterol may reduce this risk of heart disease. This cereal has 2 grams per serving.
Are oats healthier than potatoes? ›
Compare 100 calories of baked potato to 100 calories of oatmeal, and you find a bit less protein (3 grams vs. 4), a bit more starch (18 grams vs. 16) and a similar mineral profile (potatoes have more potassium, but oats have more selenium). But potatoes beat out oats in just about every vitamin, as well as fiber.
Is there a downside to eating oatmeal? ›
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away.
What is the healthiest way to eat oatmeal? ›
The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.
What is the ultimate super food? ›
List of Superfoods
- Spirulina.
- Wheatgrass.
- Cereal grasses.
- Dark, leafy (cruciferous) greens.
- Berries.
- Green tea.
- Eggs.
- Legumes.
Eating dry or raw oats can provide your body with many nutrients. One cup provides nutrients like magnesium, selenium, and phosphorus and contains 307 calories. Raw oats are good for your gut but may cause indigestion.
Are oats carbs or protein? ›
Yes, oats are high in carbs. According to the USDA, ½ cup of dry oats (or 1 cup of cooked oats) contains about 27 grams of carbohydrates. But, that isn't actually a bad thing; Oats are actually high in the healthy carbs your body needs to fuel itself.
Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.
What is the difference between oats and Quaker Oats? ›
Quaker® Old Fashioned Oats are whole oats that are rolled to flatten them. Quaker® Steel Cut Oats are whole oats that have not been rolled into flakes. Instead, they are cut approximately into thirds. Quick Quaker® Oats are simply cut into slightly smaller pieces so they cook faster.
Are steel cut oats better than rolled oats? ›
Rolled oats and steel-cut oats are two minimally processed forms of oats. They have similar nutritional values and health benefits. Steel-cut oats may take longer to digest and therefore help a person feel full for longer. They also have a slightly lower impact on blood sugar.
Are oats healthier than eggs? ›
Eating oatmeal for breakfast has been linked to weight loss, better nutrient intake, and lower risk for conditions such as diabetes. Oatmeal has soluble fiber and essential vitamins and minerals. Oatmeal may have some advantages over eggs for breakfast, but research studies have conflicting results.
Is oats really better than rice? ›
Oats are a better option than rice for weight loss and fitness aims. Oats is a better choice for people suffering from Iron Deficiency Anemia. Oats are rich in antioxidants including avenanthramides. Avenanthramides helps in lowering the blood pressure levels.
Are oats healthier than rice? ›
If your goal is to lose a few pounds or start a healthier eating regime, oats have comparatively fewer calories than rice. A single cup of cooked rice contains 216 calories while the same amount of oats has only 145 calories.
How many times a week is it safe to eat oatmeal? ›
People should start with oatmeal two to four times a week and work their way up to daily servings, he says. It may be beneficial to have a large glass of water with oatmeal to help move the fiber through the GI tract to reduce bloating and stomach pain.
How much oatmeal should I eat a day? ›
How much oatmeal should I eat a day? Half a cup of dry oats is the standard serving size for oatmeal. However, you could eat up to one cup of dry oats if your caloric intake is above 2500 calories per day. Especially when it's cold outside, oatmeal is a very popular hot breakfast item.
Can I eat oatmeal everyday and lose weight? ›
Research revealed that eating more whole grains like oatmeal can help you lose weight easier than processed grains. The fiber in oatmeal helps suppress hunger and makes you feel full and satisfied. If you're trying to lose weight, eating high in fiber is the key.
What are the pros and cons of oatmeal? ›
Nutrition
- The Pros of Oatmeal. High in Fiber. Heart-Healthy. Weight Management. Blood Sugar Regulation. Nutrient Rich. Versatility in Recipes. Gluten-Free. Affordable and Easily Accessible.
- The Cons of Oatmeal. Phytates. Potential for Contamination. Sensitivity or Allergy.
- FAQs.
