Oats

About Oats

  • Oats are a member of the Poaceae botanical family and are known for their heart healthy nutrition profile.
  • Oats are naturally a gluten-free grain, but cross contact can occur during harvesting and processing.
  • If you are strictly avoiding gluten containing foods, purchase oat products that are labeled gluten-free to avoid potential cross contact. Always double check the ingredient statement on any products you purchase.
  • Oats are processed in a variety of ways:
    • Whole Oat groats are harvested, cleaned, and have the inedible hulls removed. They contain the germ, endosperm and bran. These are the least processed type of oats and will take the longest to cook.
    • Steel Cut Oats, also known as Irish Oatmeal, result from cutting the groats into two or three pieces using a sharp metal blade.
    • Scottish Oats are processed by stone grinding the groats, which results in broken pieces of various sizes.
    • Rolled, Regular, or Old Fashioned Oats are produced by steaming the oat groats and then rolling them into flakes. This allows the oat to cook faster since they have a larger surface area.
    • Instant or Quick Oats are thinner than rolled oats due to being rolled thinner and steamed longer.
    • Oat flour is a whole grain flour used in baking or as a thickening agent.

Nutrition Information

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  • Fortunately, no matter what variety you prefer, oats are a whole grain and the nutrition stays the same. The exception is oat bran which does not contain the germ or endosperm and therefore, is not considered a whole grain.
  • Fiber is one of the power-packed elements of oats. Research has found the fiber in oats and other whole grains may lower the risk of coronary heart disease, while also reducing blood cholesterol levels and blood pressure levels.
    • Fiber is a main factor in controlling weight. Fiber rich foods help you to feel fuller faster, resulting in reduced calorie intake. Fiber also supports healthy digestion.
  • The antioxidant components of oats have been shown to reduce the symptoms of diabetes and obesity.

Nutrition Facts

1/2 cup of oats
Calories: 150 | Protein: 5.0 g | Fat: 3.0 g | Carbohydrate: 27.0 g | Fiber: 4.0 g | Calcium: 0 mg | Iron: 1.44 mg | Magnesium: 40 mg | Phosphorus: 150 mg

Recipes

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