Oats come from the seeds of a grass that humans have cultivated since agriculture began. The seed has a very hard outer hull which must be removed to produce oat groats or milled rolled oats. Oat groats are most commonly used for porridge and rolled oats or oatmeal can be used in cooking, bread and other baked goods. Although they are quite high in calories a little goes a long way because they are a slow release energy food stuff (they have a low glycaemic index). Their nutritional content makes them a worthy inclusion in a low fat/low calorie diet if they are used in the right way and not eaten in any great quantity.
Why are oats a superfood?
Oats are nutrient dense. They contain vitamins and minerals plus other nutrients that are believed to prevent or cut the risk of disease. They are high in protein and contain essential fats – Omega 6 and they are a great source of magnesium, zinc and iron. A perfect breakfast combination is a glass of orange juice and a bowl of oatmeal. This is because the vitamin C in the OJ assists the absorption of the iron in the oatmeal.
The two B vitamins B1 and B5, are both important in the metabolism and synthesis of carbohydrates, fats and proteins and oatmeal is extremely rich in Pantothenic Acid which plays a key role in cell building and the development of the central nervous system, helps the adrenal gland and also helps build antibodies. These two vitamins are also efficacious in helping skin healthy.
Oats also help reduce cholesterol. Research shows that one bowl of oatmeal per day may reduce cholesterol by more than 20%. The phenols* help make LDL stable thereby reducing their propensity to rupture and stick to artery walls.
Oats are considered an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains. . In fact oats have such a remarkable impact on stabilising blood sugar levels compared to so many other foods that before insulin, oats were used as one of the few effective treatments for diabetes.
Oats may help skin complaints such as eczema and psoriasis. For these conditions, put four tablespoons of oats in a muslin bag whenever you have a bath. You can also use the bag as a sponge and it can be re-used about four or five times. If you don’t have muslin use the end of a nylon stocking or cut off the end of a pair of tights.
*see article – Superfoods: The Essential Facts
Food Group: Grains
Nutritional Values: Per 100g
- 389 Calories
- 7g Fat of which 1% is saturated
- 66g Carbohydrates
Nutrients:
- Thiamine (Vitamin B1)
- Pantothenic Acid (Vitamin B5)
- Fibre
- Protein
- Phosphorus
- Magnesium
- Iron
- Zinc
- Manganese
- Folic acid
- Omega 6