What Is Oats (Oatmeal)? Benefits, Nutrition Facts and How to Prepare It

Oats, or oatmeal, are one of the healthiest breakfast grains in the world and have earned a special place in healthy eating thanks to their high fiber, good protein and outstanding benefits for heart health. In this article, we look at the benefits of oats, their nutrition facts and the best ways to prepare them.

Nutrition Facts of Oats

Every 100 g of instant rolled oats contains the following nutrients:

• Calories: 389 kcal
• Protein: 17 g
• Fiber: 11 g (including beta-glucan)
• Carbohydrates: 66 g
• Iron: 26% of the daily requirement
• Magnesium: 44% of the daily requirement
• Phosphorus: 52% of the daily requirement

According to the World Health Organization, whole grains such as oats are an essential part of a healthy, balanced diet.

Beta-Glucan: The Secret Behind the Benefits of Oats

The most important compound in oats is the soluble fiber beta-glucan. This special fiber is responsible for many of the health benefits of oats:

• Lowering cholesterol: Beta-glucan helps bind the bad cholesterol (LDL) in the intestine and increases its excretion
• Blood sugar control: It slows the absorption of glucose and prevents sharp blood sugar swings
• Feeling of fullness: It turns gel-like in the stomach and slows stomach emptying
• Immune system support: As a prebiotic, it feeds the beneficial bacteria in the gut

Health Benefits of Oats

1. Heart and Vascular Health

Numerous studies have shown that consuming 3 g of beta-glucan daily (equal to about 70 g of oats) can lower blood cholesterol by up to 10%. Combining oats with almond butter, which is itself rich in heart-healthy fats, doubles the protective effect.

2. Weight Control

Thanks to their high fiber and low glycemic index, oats create a long-lasting feeling of fullness. A breakfast bowl of oats with peanut butter can keep you full for up to 4 hours.

3. Better Digestion

The insoluble fiber in oats improves bowel movements, while its soluble fiber supports the beneficial bacteria in the gut.

4. Skin Health

Oats contain compounds called avenanthramides, which have anti-inflammatory and anti-itch properties. That is why they are used in many skin care products.

5 Delicious Ways to Prepare Oats

1. Classic Oatmeal with Nut Butter

Cook the oats in milk and add a tablespoon of almond butter or peanut butter. Garnish with pieces of Piarom dates and chia seeds.

2. Overnight Oats

Mix the oats with milk and yogurt and leave them in the fridge overnight. In the morning, serve with pistachio butter and fresh fruit. No cooking needed!

3. Oatmeal Smoothie

Put raw oats in a blender with peanut butter, a banana, milk and a few Khasooei dates.

4. Homemade Granola

Mix the oats with honey and coconut butter and bake in the oven. Add chopped nuts and chopped Zahedi dates.

5. Oat Pancakes

Grind the oats, mix them with eggs and a mashed banana, and fry like pancakes. Drizzle hazelnut and dark chocolate blend on top.

Who Are Oats Good For?

1. People with high cholesterol: Beta-glucan lowers cholesterol
2. People with diabetes: The low glycemic index helps control blood sugar
3. Athletes: An excellent source of lasting energy and complex carbohydrates
4. People who want to lose weight: The high fiber creates a long-lasting feeling of fullness
5. Children: A hearty, nutritious breakfast for healthy growth

Conclusion

Oats are an affordable superfood with outstanding benefits for the heart, digestion and weight control. Combine Onjil instant rolled oats with nut butter, chia seeds and dates for a complete meal packed with nutrients.