Why should you care about oats?
Oat based foods have
long been recognized for their health benefits, and
it is now generally accepted knowledge that oats make
a significant contribution to human health. Details
worth noting about whole oat nutritional values are:
Oats contain a high percentage of desirable complex
carbohydrates, which have been linked to: reduced
risk of colon, breast, and prostrate cancer; better
management of diabetes; and fewer bowel problems such
as constipation.
Oats are a good source of total dietary fiber, and
the high percentage of soluble fiber present in oats
is documented to contribute to lower blood
cholesterol levels and associated decreased risk of
heart disease.
The edible portion of oats contains one of the
highest protein levels of all commonly consumed
cereal grains. In addition to having an overall high
protein content, oats contain one of the best amino
acid profiles of all grains.
Like all cereal grains, oats have a relatively low
fat content. The lipids present in oats contain a
good balance of essential fatty acids, and are
primarily unsaturated. A higher dietary intake of
unsaturated fats relative to overall fat consumption
has been linked with longevity and general good
health.
Oats have a high vitamin B1 (thiamin) content.
Thiamin is required by the body for carbohydrate
metabolism.
Nutritional Value of oats:
Nutritional
information per 100 gram sample dry basis.
Proximate Nutrients per 100 grams
Calories (kcal) 421
Sodium (mg) 4.4
Protein (g) 14.0
Calcium (mg) 57
Total Fat (g) 6.9
Potassium (mg) 384
Saturated Lipid (g) 1.3
Iron (mg) 4.6
Monounsat. Lipid (g) 2.2
Phosphorous (mg) 520
Polyunsat. Lipid (g) 2.5
Total Vitamin A (IU) 0.0
Cholesterol (mg) 0.0
Vitamin C (mg) 0.0
Total Carbohy. (g) 74
Sugars (g) 0.0
Total Dietary Fiber (g) 11.6
Ash (g) 2.1
Dry basis data
calculated from information contained in:
USDA Nutrient Database for Standard Reference Release
13 USDA-ARS Nutrient Data Laboratory
For further information see the USDA website for nutritional data at: http://www.nal.usda.gov/fnic/foodcomp/.
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