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The Nutrition of Whole Oats

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Whole oats that are meant for human consumption are called groats. These are oat grains that have been hulled. Groats are the most minimally processed oats that humans can eat. They have a very high nutritional value but take a long time to prepare. Groats have to be soaked and cooked for hours before they can be eaten. Often, when people are talking about whole oats they are referring to rolled oats or steel cut oats. Rolled oats are oats that have been rolled into flakes and steamed to aid in digestion. Steel cult oats are whole, crushed oats that have been chopped up into smaller pieces.

Nutritional Value

One hundred grams of oats contain roughly 340 calories, 7 grams of fat, 66 grams of carbohydrates, 11 grams of dietary fiber and 17 grams of protein. This size serving also provides 68.5 percent of the recommended daily allowance of manganese, 27 percent of the RDA for selenium, 26 percent of the RDA for iron and 5 percent of the RDA for calcium.

Nutritional Benefits

Oats have a beneficial effect on cholesterol levels. They contain a fiber called beta-glucan. Numerous studies have shown that this particular fiber can lower cholesterol levels. Studies show that by consuming just 3 grams of oat fiber per day, cholesterol levels can be lowered by 8-23 percent.

Oats may also prevent heart disease. One study confirmed what many health care providers have suspected for years. Eating a diet rich in high fiber foods such as oats helps to prevent heart disease.

Oats contain another weapon against cardiovascular disease. This may be due to more than their cholesterol lowering ability. Oats contain compounds called avenanthrimides. These antioxidants that are unique to oats have the ability to prevent free radical damage from bad (LDL) cholesterol. Consuming foods that are rich in vitamin C along with oats enhances this effect.

Oats can help to stabilize blood sugar levels. Studies show that oats have a beneficial effect in controlling diabetes. Type 2 diabetes patients who were fed oat fiber foods had much lower rises in blood sugar than patients who were given low fiber carbohydrates such as white bread and white rice. Eating oats for breakfast may help to stabilize blood sugar levels throughout the day.

Oats may help decrease the risk of developing cancer. Oats are high in the important mineral selenium. Selenium is an antioxidant that is essential for DNA repair. Sufficient levels of selenium have been associated with a reduced risk of cancer, namely colon cancer.

Oats may reduce the risk of childhood asthma. Studies show that a diet rich in whole grains and fish can reduce the risk of developing childhood asthma by 50 percent.

Storage

Oats have a higher fat content than other grains and can go rancid quickly. When stored in an airtight container in a cool, dry place they can keep for up to 2 months.

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