Oats are best grown in temperate regions. Temperate meaning having a wide range of temperatures throughout the year and distinct seasons.
Russia took the lead for most production of oats in 2018. They contributed to the total of 23 million tonnes produced throughout 2018.
Oats are more resilient to weather conditions than other grains such as barley, rye, or wheat.
When in the husk, oats are a tan or beige color.
The husks are an oval shape that holds the oats within them.
Oats are most commonly seen in their small flakey processed form as rolled or crushed.
Fiber is a non-digestible carbohydrate. It aids in digestion by promoting the growth of healthy bacteria and can alter the way nutrients are absorbed in the small intestine.
The soluble fiber is believed to help reduce low-density lipoprotein (LDL), which is considered the “bad” cholesterol, making oats a great heart-healthy food.
Oats are great in weight loss due to their satiety factor.
Thiamine is a B vitamin (B1) and assists in carbohydrate oxidation. It has a role in muscle contraction and nerve conduction as well.
Manganese takes part in bone, cartilage, and connective tissue synthesis.
Phosphorus is a structural component of teeth, bones, cell membranes, phospholipids, nucleic acids, and more. Phosphorus plays a role in pH regulation and ATP-ADP phosphate systems in cells.
One serving of oats is about ½ a cup.
About 150 calories.
About 5 grams of protein.
About 3 grams of fats.
About 27 grams of carbs.
About 4 grams of fiber.
Use & Cooking
There are so many uses and cooking methods for oats.
Oats can be used in baked goods, breakfasts, loaves of bread, desserts, smoothies, toppings, and granola bars just to name a few.
Rolled, steel cut, or crushed oats can most commonly be boiled and made into oatmeal!
Oats can be used raw in recipes such as smoothies or topping Greek yogurt!
Oats can be turned into flour by finely blending oats.
Oats need to be stored in a dry place and have a high shelf life.
Depending on what kind of oats you have, they can last upwards of a year or more.
After being boiled, they are best eaten right away.
Oats can be stored overnight as “overnight oats” and eaten the next day when they are jarred with water or milk.
Overnight oats are common and an awesome way to join the aesthetic breakfast gang! Top with fruits and more to achieve a nutrient dense and picture perfect meal!
Oat flour muffins are a great, low key recipe to bring to your next gathering! Apple oat flour muffins are a great go-to!
Raw oats give smoothies an added boost and texture as well! Throw a quarter cup in your next smoothie for an added nutritional boost!
Try making your own oat milk or oat flour.
Apple Cookies and oatmeal cookies are a delicious alternative to other cookies and packed full of flavor and texture that normal cookies miss out on.
Rasane, P., Jha, A., Sabikhi, L., Kumar, A., & Unnikrishnan, V. S. (2015). Nutritional advantages of oats and opportunities for its processing as value added foods - a review. Journal of food science and technology, 52(2), 662–675. https://doi.org/10.1007/s13197-013-1072-1