How many calories are in oats
Oats calories 100g
Oatmeal is one of the foods with high nutritional value and few calories, it is distinguished by its high content of fiber and useful nutrients, which makes adding it to the diet a good thing, and every 100 grams of oats contains 379 calories, or it can be said that a cup that makes up 81 grams Contains 307 calories.
Oatmeal nutritional ingredients
Oats contain many beneficial nutrients, including the following:
Dietary fiber: There are two types of fiber in oats; It is insoluble fiber, which reduces constipation by increasing the volume of stool, and this type is not fermented by the beneficial bacteria in the intestine.
And the largest proportion is water soluble fiber, and it is on The form of beta-glucan, and the role of this type is to increase the feeling of satiety, which reduces the amount of food eaten during the day, and thus the ability to maintain weight at a healthy level, and reduce the risk of health problems associated with being overweight.
In addition, beta-glucan may contribute to reducing sugar and insulin levels in the blood, which helps diabetics to control their sugar levels, as well as reduce levels of bad cholesterol (Low-density lipoproteins), and levels of total cholesterol, and these fibers increase The growth of beneficial bacteria in the intestine, and it is worth noting that the recommended daily intake of fiber is 25 grams for women, and 38 grams for men.
Starches: They consist of long chains of glucose molecules, and are the largest component of oats. It is worth noting that the starches in oats are available in three forms, namely: fast-digesting starches; Which is quickly broken down and absorbed, and is equivalent to 7% of the total carbohydrates in oats, and slow-digesting starches; Which is broken down and absorbed slower, and it constitutes 22% of the total starch in oats, and resistant starch, which constitutes 25% of the total starch in oats, and this type of starch affects such as fiber, and promotes intestinal health by feeding the beneficial bacteria in it.
Protein: Oats are a good source of protein, but they do not provide all the essential amino acids that the body needs, but eating them can enhance the amounts of protein intake per day. Although this protein does not cause problems for most people with wheat allergy, a small percentage of them – not more than 8% – may experience an allergic reaction when consuming large quantities of oats.
Fat: Oats are not a rich source of fat, but they contain a small amount of fat per serving of 3.6 grams of polyunsaturated and monounsaturated fat, in addition to a small amount of saturated fat.
Antioxidants: Oats are one of the rich sources of antioxidants. Such as ferulic acid, which is available in a high proportion in oats, and other plant compounds called polyphenols, and oats contain a group of antioxidants called avenanthramides, which are unique to their presence only in oats, and this group has the properties of Anti-inflammatory and itching, and a preliminary study published in the journal Atherosclerosis in 2006 indicated that this group may contribute to reducing the risk of atherosclerosis, by increasing the production of nitric oxide, which contributes to the expansion of blood vessels, which leads to Better blood flow.
Vitamins and minerals: Oats are rich sources of many minerals and vitamins that are important for many processes within the human body, such as: selenium, magnesium, and zinc, in addition to some other minerals, including the following:
- Manganese: It is one of the trace minerals that are important for the growth and development of the body, and various metabolic processes, and is usually available in high proportions in whole grains such as oats.
- Phosphorous: The phosphorous mineral contributes to maintaining tissues and bone health.
- Copper: It is an important antioxidant for heart health, which is usually lacking in Western diets.
- Vitamin B1: Also known as thiamine, this vitamin is found in many foods such as legumes, nuts, meat, and grains such as; oats;
- Iron: Iron is a component of hemoglobin, the protein responsible for transporting oxygen in the body, so its availability in the diet is essential.
An overview of oats
Oats are a type of whole grain, and it is a main ingredient for breakfast in some countries. It should be noted that oats are an easy-to-grow and widely spread crop, and it is a useful cereal that provides many health benefits to the body.