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Food

Oats

Foods / Oats

About This Food

Description

Oats are high protein grain enjoyed primarily as a breakfast food throughout the world.

Many varieties of oats exist. Steel-cut oats are typically imported from Ireland or Scotland, and have a dense, chewy texture that are a delicious addition to soups and stews. Rolled oats are the most familiar form of oats sold in the supermarket and include old fashioned oats, quick cooking oats and instant oatmeal. Oat bran is the outer layer of the grain which is high in fiber and nutrients and can be eaten as a cereal.

In 1997, the FDA awarded the first food-specific health claim to oats for their high levels of beta-glucan - a phytonutrient that helps to reduce total and LDL cholesterol.

While oats provide a good source of protein, fiber, iron, magnesium ,zinc and selenium, they have a high glycemic load and can promote blood sugar imbalances..  

Oats contain a storage protein (prolamin) called avenin. Conflicting studies exist on whether pure oats are problematic for those with  a gluten intolerance, dermatitis herpetiformis or Celiac disease.

 

Glycemic Index = 66
Glycemic Load = 17

*Instant oatmeal

Selecting & Storing

Store oats in a cool, dry place.

Special diets
  • High Protein Diet
  • Low Histamine Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Manganese
Good Source of
  • Fiber
  • Iron
  • Magnesium
  • Protein
  • Selenium
  • Zinc
  • Thiamin
  • Phosphorous
Preferences
  • No Fish
  • No Pork
  • No Eggs
  • No Shellfish
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Red Meat
  • No Yeast
  • No Peanuts
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Corn
  • No Nightshade
  • No Legumes
  • Low Cholesterol
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)cereals

Chart Icon. View Calorie Breakdown

Calories: 166

Omega-6 / Omega-3 ratio: 30 : 1

Macronutrients
Amount
Total Fat
3.56 g
Saturated Fat
0.73 g
Monounsaturated Fat
1.02 g
Polyunsaturated Fat
1.31 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
42 g
ALA
42 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
28.08 g
Net Carbohydrate
24.1 g
Sugars
0.63 g
Fiber
3.98 g
Protein
5.94 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
0 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0.19 IU
1%
Vitamin B6
0.01 mg
0%
Vitamin B12
0 mcg
0%
Vitamin K
0.7 mg
1%
Folate
14.04 mcg
4%
Niacin
0.53 mg
3%
Riboflavin
0.04 mg
2%
Thiamin
0.18 mg
12%
Choline
17.32 mg
3%
Minerals
Calcium
21.06 mg
2%
Copper
0.17 mg
8%
Iron
2.11 mg
12%
Magnesium
63.18 mg
16%
Manganese
1.36 mg
68%
Phosphorous
180.18 mg
18%
Potassium
163.8 mg
5%
Selenium
12.64 mcg
18%
Sodium
166.14 mg
7%
Zinc
2.34 mg
16%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
421.2 mcg
Lycopene
0 mcg

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