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Farm & Food Care Saskatchewan

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Oats Health and Nutrition

  1. Learn About Oats
  2. Oats in the Kitchen
  3. Oats Health and Nutrition
oats for breakfast

Why are oats good for you?

Fibre

Simply said, FIBRE! As a whole grain, oats are high in both insoluble and soluble fibre and you need both for a healthy diet. Insoluble fiber is the bulky fiber found in vegetables, bran and whole grains like oats. It keeps you regular and makes your digestive system happy. Soluble fiber is the sticky fibre found in pulses, nuts, flax, barley and, of course, oats. It helps lower blood cholesterol levels and therefore reduces the risk of developing heart disease. Oats have also been shown to help regulate blood sugar levels and aid in promoting a healthy blood pressure. They are also an excellent source of iron and a good source of plant-based protein.

Protein

A 1/2 cup dry serving of rolled oats has 5 grams of protein. Oats are not a complete protein, but they do have more protein than most grains. To make rolled oats a complete protein try pairing them with yogurt or cook them in milk.

Weight management

With complex carbohydrates, high fiber content and lots of protein, oats help individuals feel full for a longer period of time.

Diabetes

Oats are ranked as medium-low on the glycemic index, which is a ranking of carbohydrate-rich foods according to their effect on blood sugar levels. Complex carbohydrates found in oats allow for slower digestion and effect blood sugar levels less.

Cholesterol

Cholesterol in the blood can build up in the arteries and increase the risk of cardiovascular disease. A diet including soluble fibre can slow the absorption of LDL cholesterol and allow it to be carried out as waste instead of entering the bloodstream. Half of a cup of dry oats provides 4 grams of fibre.

Iron

A 1/2 cup dry serving of oats provides around 20% of the bodies daily iron. Iron is an important part of hemoglobin which carries oxygen to muscles and organs. This helps your body use energy efficiently and helps you to feel energized and awake.

Gluten Free

Oats are naturally gluten free but they can contain traces of other grains with gluten. Make sure to read labels closely and purchase “certified gluten free” if you are following a strict gluten free diet.

source: oatseveryday

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Farm & Food Care Saskatchewan
RR #4, Box 277, Site 412
Saskatoon, SK
Canada S7K 3J7

Tel: 306-477-FOOD (3663)

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