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