Food Stats: Oats

Overview
  • 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.



The Look
  • 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.


Nutrition
  • Fiber

  • Thiamine

  • Folate

  • Manganese

  • Phosphorus

  • Vitamin E

  • Zinc

  • Iron

  • Protein


Benefits
  • 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.


Serving Size
  • 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.


Storage
  • 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.


Recipes
  • 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!

  • Oatmeal can also be topped with a plethora of items to make your breakfast or snack extremely filling! Try adding veggies too, like zucchini or pumpkin.

  • 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

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