Nutrition alert: Here’s what a 100-gram serving of oats contains

In the realm of wholesome nutrition, few ingredients stand as prominently as oats, offering a versatile and nutritious addition to our daily diets. Beyond being a breakfast staple, oats have gained recognition for their exceptional health benefits, becoming a go-to choice for those seeking a nutrient-rich and heart-friendly food.

From promoting heart health to aiding weight management, oats offer a wealth of advantages that make them a valuable inclusion in a balanced and nourishing lifestyle. Dr Shuchin Bajaj, general physician and founder-director, Ujala Cygnus Group of Hospitals explained to us the nutritional prowess of oats.

Nutritional Profile of Oats

The nutritional profile of 100 grams of raw oats is as follows, according to Dr Bajaj.

– Calories: 389 kcal
– Carbohydrates: 66.27 grams
– Dietary Fibre: 10.6 grams
– Sugars: 0.99 grams
– Protein: 16.89 grams
– Fat: 6.9 grams
– Vitamins and Minerals: Oats contain various vitamins and minerals, including B-vitamins (B1, B2, B3, B5, B6), iron, magnesium, phosphorus, zinc, copper, manganese, and selenium.

Oats contain various vitamins and minerals (Source: Freepik)

Health Benefits of Oats

1. Heart health: Oats are rich in beta-glucans, a type of soluble fibre that can help lower cholesterol levels, thus promoting heart health.

2. Blood sugar control: The soluble fibre in oats helps regulate blood sugar levels, making it a suitable choice for individuals with diabetes.

3. Digestive health: Oats’ fibre content supports healthy digestion and can alleviate constipation. It also promotes a feeling of fullness, aiding in weight management.

4. Weight management: Oats can contribute to weight loss and management due to their high fibre content, which helps control appetite.

5. Nutrient absorption: Oats contain various vitamins and minerals that support overall health, including B-vitamins essential for energy metabolism.

6. Antioxidants: Oats contain antioxidants, including avenanthramides, which have anti-inflammatory and anti-itching properties.

Can diabetics consume oats?

Individuals with diabetes can consume oats as they have a low glycaemic index, and their soluble fibre content can help stabilise blood sugar levels.

Is it beneficial for pregnant women?

Oats can be beneficial for pregnant women due to their nutrient content, including B-vitamins and iron. However, moderation is advised, warned Dr Bajaj.

How much oats should pregnant women have? (Source: Getty Images/Thinkstock)

Things to Keep in Mind

– Individuals with gluten sensitivity should choose gluten-free oats.
– Oats contain natural sugars, but the overall sugar content is relatively low.
– Overconsumption may lead to excess calorie intake, so portion control is important.

Myths and Facts

Myth 1: Oats alone can make you lose weight.
Fact: Oats can be part of a healthy diet for weight management, but overall lifestyle factors matter.

Myth: Oats can cure all digestive issues.
Fact: While oats promote digestive health, they are not a cure-all for digestive problems.

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