Nutritional Information for Oats
Swapping oatmeal into your morning breakfast routine may help protect against a number of health conditions, such as cancer, heart disease, hypertension, and diabetes. Oats are a nutrient dense food packed with protein (5 grams for ½ cup dry), fiber (4 grams for ½ cup dry), and antioxidants. Oats are rich in polyphenols, a kind of antioxidant that is known to have anti-inflammatory effects.
Benefits of Oats
Cancer Prevention Benefits
Oats are packed with fiber and nutrients that are helpful for reducing colorectal cancer risk. Studies on prostate cancer and oat consumption are lacking. There are, however, some epidemiology studies that show a weak protective effect that oats have against prostate cancer. Researchers have discovered oats and other whole grains have a great antioxidant capacity. They describe the role of “bound phytochemicals” – plant chemicals in oats that can survive the stomach acid and digestive process meaning the photochemical is actually active and bioavailable (absorbable). In conclusion the authors state, “this may partly explain the mechanism of grain consumption in the prevention of colon cancer, other digestive cancers, breast cancer, and prostate cancer, which is supported by epidemiological studies.”
Men's Health Benefits
Some research has shown that whole grains have a natural blood pressure-lowering effect and may work just as well as drugs. Blue Cure is not saying “go ahead and ditch your high-blood pressure medications”, but consider adding in foods known to heal naturally and talk with your doctor about nutrition and non-invasive approaches. Oats contain soluble fiber, which can help improve blood pressure and blood cholesterol levels reducing the risk of heart disease. Dietary patterns that are high in fiber can also help improve blood glucose levels and insulin sensitivity, which reduces risk for type 2 diabetes. Compared to ready-to-eat breakfast cereals (refined carbohydrates mainly), oatmeal has been found to increase satiety and control hunger.
Eating oatmeal may drastically reduce cholesterol levels while keeping the belly full, which has been shown to aid in weight loss.
Ways to Use Oats
- Blend oats in a strong blender until fine like flour. Use in baked goods (muffins, quick breads, cookies) and pancakes to replace regular flour or whole wheat flour.
- Add blended oats to smoothies for healthy protein and fiber.
- Soak oats overnight in liquid with fruit, seeds, and/or nuts to make a quick grab-n-go breakfast.
- Make simple oatmeal and top it with nuts/seeds, fruit, and plant-based milk.
Resources for Oats
“Foods that Fight Cancer” from AICR: Whole Grains
Nutrition Facts: www.NutritionFacts.org
Physicians Committee: www.pcrm.org
USDA Nutrient Database: Oats
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