oats

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Oats
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What Are Oats and Oatmeal?

• Oats are a whole-grain food, known scientifically
  as Avena sativa.
• Oat groats, the most intact and whole form of
  oats, take a long time to cook. For this reason,
  most people prefer rolled, crushed or steel-cut
  oats.
• Instant (quick) oats are the most highly
  processed variety. While they take the shortest
  time to cook, the texture may be mushy.
• Oats are commonly eaten for breakfast as oatmeal,
  which is made by boiling oats in water or milk.
  Oatmeal is often referred to as porridge.
• Theyre also often included in muffins, granola
  bars, cookies and other baked goods.
• Bottom Line Oats are a whole grain that is
  commonly eaten for breakfast as oatmeal
  (porridge).

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Oats Are Incredibly Nutritious

• The nutrient composition of oats is
  well-balanced.
• They are a good source of carbs and fiber,
  including the powerful fiber beta-glucan
  (1, 2, 3).
• They also contain more protein and fat than most
  grains (4).
• Oats are loaded with important vitamins, minerals
  and antioxidant plant compounds. Half a cup (78
  grams) of dry oats contains (5)
• Manganese 191 of the RDI.
• Phosphorus 41 of the RDI.
• Magnesium 34 of the RDI.
• Copper 24 of the RDI.
• Iron 20 of the RDI.
• Zinc 20 of the RDI.
• Folate 11 of the RDI.
• Vitamin B1 (thiamin) 39 of the RDI.
• Vitamin B5 (pantothenic acid) 10 of the RDI.
• Smaller amounts of calcium, potassium, vitamin B6
  (pyridoxine) and vitamin B3 (niacin).
• This is coming with 51 grams of carbs, 13 grams
  of protein, 5 grams of fat and 8 grams of fiber,
  but only 303 calories.
• This means that oats are among the most
  nutrient-dense foods you can eat.
• Bottom Line Oats are rich in carbs and fiber,
  but also higher in protein and fat than most
  other grains. The are very high in many vitamins
  and minerals.

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 Whole Oats Are Rich in Antioxidants, Including
Avenanthramides

• Whole oats are high in antioxidants and
  beneficial plant compounds called polyphenols.
  Most notable is a unique group of antioxidants
  called avenanthramides, which are almost solely
  found in oats (6).
• Avenanthramides may help lower blood pressure
  levels by increasing the production of nitric
  oxide. This gas molecule helps dilate blood
  vessels and leads to better blood flow (7, 8, 9).
• In addition, avenanthramides have
  anti-inflammatory and anti-itching effects (9).
• Ferulic acid is also found in large amounts in
  oats. This is another antioxidant (10).
• Bottom Line Oats contain many powerful
  antioxidants, including avenanthramides. These
  compounds may help reduce blood pressure and
  provide other benefits.

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