Oats: Nutrition Facts, Healthy Recipe, Weight Loss Health Benefits

Oats are a deliciously versatile and nutritious breakfast option that can provide a wide range of health benefits. From helping to reduce cholesterol to providing essential vitamins and minerals, oats are an excellent way to start your day. In this post, we’ll discuss the many benefits of oats, how to prepare them, and some delicious recipes to try. We’ll also discuss why oats are a great choice for those following a vegan or gluten-free diet. By the end of this post, you’ll have a better understanding of why oats are a must-have in your pantry.

Oats Nutrition Facts and Calories Chart

Oats are a whole grain and are an excellent source of dietary fiber, vitamins, minerals, and antioxidants. They are a good source of protein and provide a range of essential amino acids. Oats also contain B vitamins, vitamin E, magnesium, iron, zinc, manganese, selenium, and phosphorus. Oats are low in calories and fat and are gluten-free. They have a low glycemic index and help reduce blood cholesterol levels. Oats are beneficial for heart health, digestion, and weight management. Nutritional value per 100 g oats:

  • Biotin: 0.1 μg
  • Calcium: 57 mg
  • Carbohydrates (Carbs): 66.3 g
  • Chloride: 48 mg
  • Cholesterol: 0 mg
  • Choline: 28.8 mg
  • Chromium: 5.6 μg
  • Copper: 0.4 mg
  • Dietary Fiber: 10.6 g
  • Energy (Calories): 389 kcal
  • Fat: 6.9 g
  • Iodine: 0.7 μg
  • Iron: 4.0 mg
  • Magnesium: 126 mg
  • Manganese: 2.0 mg
  • Molybdenum: 39.3 μg
  • Pantothenic Acid: 0.8 mg
  • Phosphorus: 388 mg
  • Potassium: 429 mg
  • Protein: 16.9 g
  • Saturated fat: 1.2 g
  • Selenium: 19.9 μg
  • Sodium: 8 mg
  • Sugars: 0.7 g
  • Vitamin A: 0 IU
  • Vitamin B1 (Thiamin): 0.9 mg
  • Vitamin B2 (Riboflavin): 0.1 mg
  • Vitamin B3 (Niacin): 3.4 mg
  • Vitamin B5 (Pantothenic Acid): 0.8 mg
  • Vitamin B6: 0.2 mg
  • Vitamin B9 (Folate / Folic Acid): 79 μg
  • Vitamin B12: 0.0 μg
  • Vitamin C: 0.0 mg
  • Vitamin D: 0.0 IU
  • Vitamin E: 2.0 mg
  • Vitamin K: 5.2 μg
  • Water: 9.9 g
  • Zinc: 2.3 mg

Oats in India

Oats are a well known staple on the breakfast table. Whether it is oatmeal which is popular in the US or porridge in the UK, oats and oat products are well known and well loved all over the world. Particularly in cold weather, oats are often eaten to generate inner warmth and slow-release energy which helps in the treatment of colds and chills. Better known as a food, oats are a valuable medicinal plant that benefit the health of the nervous system. The seed (unripe) and stem (also known as oat straw) are used.

  • Scientific Binomial: Avena sativa
  • Common English: Common Oats / Groats
  • Ayurvedic: Yavikaa / Yuvika
  • Unani: Sult / Jao Birahnaa / Jao Gandum
  • Sanskrit: Jai Atiyav / Mundyav
  • Hindi / Urdu: Jayee / Gandal / Ganer / Bilaayatee jau
  • Bengali
  • Marathi: Jai
  • Telugu: Yavalu
  • Tamil
  • Gujarati
  • Kannada
  • Malayalam
  • Oriya
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Home Remedies

Rich in calcium, oat straw is used to prevent or treat osteoporosis. Oats are equal to corn as a tissue builder. Steel cut oats are simply cracked oat kernels, while rolled oats have been flattened or rolled into thin flakes. Oat straw helps relieve exhaustion and stress, nourishes the nerves, and makes tactile sensations more pleasurable. These straw calms anxiety, nervous exhaustion and ease trauma.

  • Lower LDL Cholesterol: Bran, the outer coverings of grains, is one of the richest sources of dietary fiber. And it contains several types of fiber including cellulose, hemicellulose and pectin. Experiments show that oat bran and oat milk can reduce cholesterol levels substantially. Gums and mucilage are sticky fibers found in oat bran are useful in the dietary control of diabetes and to lower LDL cholesterol. One bowl of oatmeal can lower cholesterol levels between 8 and 23 % in just three weeks.
  • Improves Blood Sugar Balance: Oat bran is a great example of soluble fiber and to assure lots of fiber include oat bran with meals. This type of fiber helps to slow the absorption of glucose from the intestines into the bloodstream and thus improves the blood sugar balance. A good source of both B vitamins and vitamin E, oats are absorbed slowly into the blood stream, have a low glycemic index (GI), and support better-balanced blood sugar levels.
  • High in Fiber: Due to these fiber-rich property of oats, it is a recommended food for kidney stones, gallstones, high blood pressure, higher weight, and abnormal blood fats patients.
  • Rich Source of IP6: Rich in minerals, vitamins, flavonoids and more oats has many healing properties. Oats are rich source of IP-6. IP6 is also known as inositol hexaphosphate, phytate or phytic acid. According to some modern research, IP6 can be beneficial in the treatment of breast cancer.
  • Reduces Stress: Oat is good far depression. If you have just occasional depressions that last one or two days, then try eating eat or make a decoction or some oat tea. Oatmeal can be eaten on a regular basis to reduce the effects of stress and nervous disorders.
  • Tonic for Nervous System: Oat straw is an excellent tonic for the nervous system. Used for both physical and nervous fatigue oats are also used for general debility. To make this nerve tonic, boil a tablespoon of oats in 250 ml of water for several minutes and drain. Use this water as a nerve tonic and for its nourishing properties. Oat straw tincture and decoctions can be used for insomnia, anxiety and depression.
  • Skin Care: The decoction also makes an effective skin wash to heal skin conditions. A poultice made from the grain has long been used to treat eczema, and other skin problems. A compress of oatmeal or an oatmeal bath soothes eczema and other problem skin conditions.
  • Hair Care: Oat straw, with their high mineral content, are good for hair loss.

Side Effects and Precautions

There’s no need to be afraid of oat as a food and medication, although it can cause headaches if you overdose on it. Oats contain gluten, which causes an allergic reaction in some individuals. Those with gluten allergies should use oats with caution.


Q. How do you use oats to quit smoking? What foods to eat when quitting smoking?
Oats also aid withdrawal from tobacco and drug addiction. Yes, oats do help break the smoking habit when used as an extract in their fresh state. An old Ayurvedic remedy from India gives a workable solution to those looking to quit smoking. During the experiments with this, an alcohol extract of the fresh oat plant were used to diminish the craving for nicotine in a number of smokers with pretty good success. To make this extract

  1. Pick 1 1/2 parts of the crushed whole plant just before harvest.
  2. Put into 5 parts by volume of 90% ethyl alcohol.
  3. Kept at room temperature.
  4. Shake it frequently for up to 3 days
  5. Filter into another clean container.
  6. Dilute this alcoholic extract (1 ml) to 5 ml
  7. Give oral dose of 5 ml four times a day.

A group pf people taking this oat extract faithfully for nearly a month smoked an average of 19.5 cigarettes per day before the trial test began, but had dropped to an astonishing 5.7 cigarettes per day after the experiment ended. This is a nice anti-smoking oat plant extract which might help to kick the habit.

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