Oat Nutrition

According to the U.S. Department of Agriculture (USDA), diets higher in soluble fiber, beta-glucan, are known to decrease cholesterol level and improve glucose and insulin regulation. Beta-glucans also provide many health benefits for humans such as blood cholesterol-lowering by binding bile acids, reduced coronary heart disease, diabetes control by lowering glycemic index, lowered blood pressure, cancer prevention and improved gastric emptying and nutrient absorption

Oat Nutrition Facts

There is probably not a better and easier way than eating a bowl of cooked oats to gain ongoing energy to get through that morning at work. They are the cereal with the highest protein content- legume-like protein, with the best amino acid profile.

  • Known as the super food as they contain several minerals-manganese, selenium, calcium, magnesium and zinc, protein, fiber and are low in calories.
  • Main uses are: porridge and muesli, added into breads, biscuits, cereal bars, may also be consumed raw.
  • They are readily available, cheap and easily make a good part of your diet.


Oats are carbohydrate rich so are tested for glycemic index (GI): a low to medium GI which means they are absorbed into the blood stream slowly, helping to keep blood sugar levels stable. They contribute to appetite control, reduce cravings, and improve glucose metabolism. People who eat more oats experience lower spikes in their blood sugar levels than they could get with foods like white rice or white bread.

Source: www.glycemic-index.org/oats-nutrition.html


  • Oats are known to be soothing for nerves and help a healthy nervous system as they are a good source of vitamin B, calcium, potassium and magnesium.
  • Used as a natural antidepressant, they will make you feel calmer.
  • Being high in fiber and a good source of Inositol- a naturally occuring nutrient, contribute to reduce high blood cholesterol levels.
  • Again high fiber content means protection against bowel cancer.
  • Antioxidants protect you from circulatory system diseases.
  • When cooked, they give you energy and are great to relieve fatigue.

Oat fiber has now been shown to reduce cholesterol levels. See It’s Offical, Oat Fiber Helps to Reduce Cholesterol.



Dietary fiber refers to fiber found in food. The high content of both soluble and insoluble fiber in oats is the source of many of their health benefits. Soluble fiber absorbs water and slows down digestion. Eating a diet high in fiber is inversely related to cardiovascular disease, obesity and type 2 diabetes. Getting enough insoluble fiber is also important for bowel health and can help to normalize bowel movements.


Studies suggest incorporating oats into a gluten-free diet may enhance the diet’s nutritional value by helping to improve the body’s intake of vitamins and minerals. Oats can also help people on gluten-free diets meet their recommended daily intake of dietary fiber. Look for oat products that are certified gluten-free when making purchase decisions.


Consuming oats may help improve heart health by lowering cholesterol and helping maintain a healthy weight. This can lower your risk of heart disease, stroke and obesity. Oats are a whole grain, which means they contain all three parts of the grain, including the fiber-rich bran. It’s this fiber content that makes whole grains like oats a good choice to help manage your heart health.


Oats are rich in iron, with a half cup dry oats providing about 20 per cent of your daily iron. Iron helps your body use energy more efficiently, leaving you feeling more awake and energized, and is an essential part of hemoglobin, the protein used by red blood cells to carry oxygen to the muscles and organs. Sufficient iron improves the body’s ability to send oxygen to muscles, which may lead to better athletic performance.


One serving of rolled oats (1/2 cup dry) contains 5 grams of protein. While not a complete protein, oats contain more protein than most other common grains, with an amino acid score of 86/100. The higher a food’s amino acid score, the better quality of protein it provides. To make oats a complete protein, cook them in milk or serve with a dairy product like yogurt or cheese.

Oat FAQs

  • Oats are a naturally rich source of beta-glucan, a soluble fiber which can have many benefits for your health. Studies suggest beta-glucan can help improve heart health, lower cholesterol, lower the risk of developing type 2 diabetes and help those already living with diabetes manage their blood sugar. Studies also suggest that eating beta-glucan can help stimulate the immune system.

    Beta glucan is a type of soluble fibre. Although it is found in all cereal grains, barley and oats are known to be particularly rich sources. Beta glucan and its benefits for heart health have been studied extensively. Studies indicate that that beta glucan is heart-protective because of its ability to lower cholesterol, in particular, the re-absorption of LDL (bad) cholesterol.