Number of calories in oats
Oats are high-value foods with low calories, they are characterized by their high fiber content and nutrients, which makes it good to add to the diet, and every 100 grams of oatmeal contains 379 calories or it can be said that the 81 grams cup contains 307 calories.
Oat food ingredients
Oats contain many nutrients, including:
- Dietary fiber: There are two types of fiber in oatmeal, which are insoluble fibers, which reduce constipation by increasing the size of feces, and this type is not fermented by beneficial bacteria found in the intestines, while the largest percentage is a water-soluble fiber, It is in the form of beta-glucan, and the role of this species is to increase the feeling of satiety, which reduces the amount of food consumed during the day, thus the possibility of maintaining weight at a healthy level, and reducing the
risk of health problems associated with weight gain.
Also, beta-glucan may contribute to reducing blood sugar and insulin levels, which helps diabetics adjust their sugar levels, reduces bad cholesterol levels and total cholesterol levels and increases the growth of beneficial bacteria in the intestines, and it is worth mentioning that the amount of fiber recommended daily is 25 grams for women, and 38 grams for men.
- Starches: Formed by long chains of glucose molecules, which are the largest component of oatmeal, it is worth noting that the starches found in oats are available in three forms: rapidly digesting starches, which are rapidly destroyed and absorbed, and are equivalent to 7% of the starches in oats, and slow starches. Digestion, which is broken and absorbed more slowly, consists of 22% of the starch in oats, and the resistant starch that constitutes 25% of the starch in oats, affects this type of starch such as fiber and promotes the health of the intestines by feeding beneficial bacteria.
- Protein: Oats are a good source of protein, but they don’t provide all the essential amino acids the body needs, but eating them can boost the amount of Pruitt consumed per day, and it should be noted that pure oats contain a protein called again. Ine, a gluten-like protein in its composition, and although it does not cause problems for most people with wheat allergies, a small percentage of them – not more than 8% – may experience an allergic reaction when consuming large amounts of oatmeal.
- Fats: Oats are not high-fat sources, but contain a small amount of fat per serving of 3.6 grams of polyunsaturated and monounsaturated fat, as well as a small amount of saturated fat.
- Antioxidants: Oats are high-antioxidant sources, such as ferulic acid, which is highly present in oats, and other plant compounds called polyphenols and contains oats with a range of antioxidants called Avenmidanthraes, which are unique only in oats, and this group has antigen properties. A preliminary study published in atherosclerosis in 2006 suggested that this group may contribute to reducing the risk of arterial sclerosis by increasing the production of nitric oxide, which contributes to the expansion of blood vessels leading to better blood flow.
- Vitamins and minerals: Oatmeal is a rich source of many important minerals and vitamins for many processes within the human body, such as selenium, magnesium, and zinc, as well as some other minerals including:
- Manganese: It is a scarce ingredient that is important for the growth and development of the body, and various metabolic processes, and is usually available in high proportions in whole grains such as oats.
- Phosphorus: Phosphorus mineral contributes to tissue preservation and bone health.
- Copper: It is an important antioxidant for heart health, which is usually lacking in Western diets.
- Vitamin B1: Also known as thiamine, this vitamin is found in many foods such as nuts, meats, and cereals such as oats.
- Iron: Iron is included in the formation of hemoglobin, the protein responsible for transporting oxygen in the body, so its availability in the diet is essential.