The power of Oats

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Oats are a little powerpack that are fantastic for your health!!

Oats have been used as a staple food in Europe and Northern America for over 400 years. They contain a soluble fibre called beta-glucan which has been known for a long time to be responsible for lowering cholesterol levels, particularly LDL cholesterol. This means that eating oats has been linked with lowering the risk of heart disease. It has also been linked with lowering blood sugar levels, and improving insulin sensitivity, all really important in fighting against metabolic syndrome, type 2 diabetes and cardiac disease.

Overnight Oats

Overnight Oats

A 30g serve of whole grain rolled oats gives 20g carbohydrate (0g sugar), 5g of protein, 3g fibre, and only 2g fat. Oats are also great source of vitamins and minerals, including containing 20% of vitamin B1 requirements, 18% of iron, 22% of phosphorous, 21% copper and 64% of daily manganese requirements.

  • Manganese: Typically found in high amounts in whole grains, this trace mineral is important for development, growth and metabolism
  • Phosphorus: An important mineral for bone health and tissue maintenance
  • Copper: An antioxidant mineral that is important for heart health
  • Vitamin B1: Also known as thiamine, this vitamin is found in many foods, including grains, beans, nuts and meat.
  • Iron: As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet.

How to eat oats

Because of the amount of fibre oats contain, specifically soluble fibre, there is slower digestion of oats, which leads to increased satiety, or feelings of fullness, and therefore decreased appetite. As has been previously advertised, oats stick to your ribs. This makes oats a great way to start the day. Overnight oats, muesli and bircher muesli are fantastic and can all be prepared ahead of time. Oatmeal or porridge is delicious especially in winter and adding oats to smoothies is a great way to add bulk to the smoothie and keep you fuller for longer. Oats pancakes are delicious when you have a little more time in the morning to prepare (recipe coming soon!).

Oaty pancakes

Oaty pancakes

Oats are easy on the budget. You can get 750g rolled oats from the supermarket from $2 in New Zealand. This can make around 25 meals at 30 grams each, working out at $0.08 per serve! Even if you eat twice that or add other delicious things its still good for your wallet.

Oats and Gluten

In the past people with coeliac disease were advised to avoid oats. However new research has showed that this form of gluten may not have the same harmful effect on coeliacs, and possibly only one in five reacts to pure oats. According to the Coaliac Society of New Zealand, when oats are classed as gluten free, it means they are free from wheat contamination.

Summary

Oats are great for your body and great for your budget. With a variety of ways to eat them why wouldn't you start your day with them?

References

  • http://www.coeliac.org.nz/eating-gluten-free/what-about-oats
  • https://authoritynutrition.com/foods/oats/
  • http://www.healthyfood.co.nz/articles/2006/september/why-you-should-eat-oats