Oats are an excellent source of fiber and recommended by the American Heart Association as one of the top food sources to include in your daily diet. A complex whole grain, oats are a good breakfast food and a low-carb option recommended to include in diabetic diets because of their low glycemic index.
Nutrition Facts
Oats contain 389 calories per 100 g or 3.5 oz uncooked, 17 g of protein, 10 g of fiber, 523 mg of phosphorus, 429 mg of potassium, and 56 micrograms of folate.
Fiber
Oats have been identified by the American Heart Association as having the highest percentage of soluble fiber of any grain. Consuming oats regularly as part of a healthy diet can help reduce LDL or "bad" cholesterol as well as decrease your risk of cardiovascular disease.
Glycemic Index
The way in which a food transforms into sugar in the body and how quickly determines its glycemic index. Carbohydrates, such as white bread, absorbs quickly and cause blood sugar to rise fast so is considered to have a high glycemic index. Oats, digested more slowly, help stabilize blood sugar and therefore, have a much lower glycemic index. The Harvard School of Public Health cites in "Carbohydrates: Good Carbs Guide the Way" that diets containing foods with high glycemic indexes have been linked to diabetes, heart disease, and colorectal cancer.
Folate
Folate is a water-soluble b-vitamin which assists in producing and maintaining cell growth. "The National Institute of Health: Office of Dietary Supplements" cites deficiencies in folate are attributed to low birth weights, slow growth rates, anemia, digestive and behavioral disorders.
Considerations
Commercially made products containing oat bran and quick cooking oats do not contain the same amount of dietary fiber and protein. The American Heart Association warns that these products may also be high in salt and saturated fat so advise you read the nutrition labels to determine exactly what you are putting into your diet.
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