Oats have always been a breakfast staple in households across the world. They are low in calories and have only 1.5 grams of fat. The benefits of eating oatmeal include lowering your risk of heart disease and colorectal cancer. Whole grains like oats can also help reduce blood pressure and aid in digestion. Oatmeal can definitely be part of a healthy diet.
Oat groats, the most intact and whole form, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut variety.
Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.
They’re also often included in muffins, granola bars, cookies and other baked goods.
Loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) contains:
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)