Oats were once considered an essential part of a healthy breakfast (thank you, fiber!), but these days they’re at the center of discussion on social media. “Are oats poisoning us?” Or are they the new Ozempic? Are some types of oats better than others? Is it safe to eat every day? Here’s what nutritionists want you to know about this whole grain and how to make informed shopping decisions.
Nutritional benefits of oats
Nutritionally speaking, oats have a lot to offer. Jaclyn London, MA, RD, CDN, author, consultant, and podcast host says: First, it’s 100% whole grain, so it’s rich in fiber, vegetable protein, B vitamins, and minerals like iron, calcium, and magnesium. ” It also contains antioxidants that help fight free radical damage that accelerates disease and aging.
Benefits of oats
- Rich in dietary fiber (reduces cholesterol, promotes satiety, improves digestion)
- Improves immunity and overall gut health
- Sources of plant protein
- It is rich in nutrients such as B vitamins, iron, calcium, and magnesium.
- Powerful antioxidants fight disease and prevent aging
Adds Samantha Cassetti, MD, RD, nutrition and wellness expert and co-author of Sugar Shock: Instead, [the cholesterol] It becomes trapped in the gastrointestinal (GI) tract and is passed out. Fiber also promotes satiety and helps with weight management. It is also associated with a lower risk of certain cancers. ”
Cassetti explains that the benefits of fiber in oats go beyond lowering cholesterol and feeling full. It also improves your overall digestive health and the actual composition of your microbiome. She explains that this can have far-reaching effects, as the microbiome “plays a key role in many processes such as nutrient absorption, inflammation, immune function, mood regulation, and blood sugar levels.” Masu.
While oats are a good source of fiber overall, London notes a particular type of soluble fiber found in oats called beta-glucans, which may be linked to improved immunity and gut health. It is believed that they are related.
Potential downsides of daily oat consumption
Although nutritionists are reluctant to say there are any downsides to oats per se, there are a few things to keep in mind to optimize your nutrition.
Things to consider when eating oats daily
- Slowly increase fiber and increase water intake along with fiber
- Balance carbohydrate-rich oats with protein, produce, and healthy fats
- Pay attention to the toppings
- Skip flavored instant products and opt for plain oats
“If someone who is not used to eating a lot of fiber suddenly adds a lot of fiber to their diet by eating oats or other fiber-rich foods, they may initially experience gas,” says Cassetti. It is better to gradually increase your fiber intake and increase your water intake at the same time.
“Oatmeal is not a balanced meal on its own,” she adds. Most of what you consume is carbohydrates. “If you eat a big bowl of oatmeal and skimp on protein, produce, and healthy fats, you won’t feel full and will miss out on the nutritional benefits of a balanced diet.”
Convenient flavored instant oatmeal and similar products can sneakily add sugar, London says. “Taking advantage of the health benefits of oats as an ingredient, we see many foods made with oats that claim to be ‘good for you,’ but in reality, they’re secretly loaded with added sugar. It advises London shoppers to check the nutrition facts on the products they use the most to make sure they ‘work’. your It pursues a desired purpose rather than food that looks like a healthier option but is actually just a dessert. ”
What you put in the bowl is also important. Oats are great as a healthy topping in your daily routine, but it’s best to add them lightly with sweet additions. “Adding large amounts of maple syrup, honey, agave, or other sweeteners can result in a sugar overload,” says Cassetti. Eating too much sugar can increase your risk of heart disease, diabetes, and even skin conditions like acne.
What about glyphosate in oats?
Are you excited about social media posts about the herbicide glyphosate in oats? London says you can rest assured. “I’m not worried about this at all. It’s true that trace amounts of glyphosate can be found in oats, but the way this is talked about in the media and online is frankly exaggerated.” explained that trace amounts of this commercial herbicide have been detected in oats, but the amounts are much smaller. Professor London said inhaling glyphosate is much more concerning than ingesting trace amounts, so she explains that this concern has become a “myth” that is irrelevant to most oat consumers. .
According to the EPA, glyphosate is not carcinogenic, but if you eat oats every day and want to reduce your exposure to pesticides, you can buy organic oats, Cassetti explains. “A 2023 study compared glyphosate levels in both organic and non-organic oats and found that while both had trace amounts, organic oats had lower levels of glyphosate.”
Things to keep in mind when purchasing organic products
If you’re wondering whether to buy organic, especially if you’re feeding young children or are pregnant, when you may be most exposed to trace chemicals, Cassetti says It is recommended that you buy organic versions of foods that you eat frequently.
If you want to find more affordable organic foods, Cassetti says check store brands and look for organic foods in warehouse stores and big-box stores (like Walmart and Costco). You don’t have to buy every item organic, but prioritize staples that can make a difference.
Yes, it is perfectly safe to eat oats regularly.
If you are an oat lover, then yes, it is perfectly fine to consume oats on a regular basis. “you can “Eat oats every day,” Cassetti says, “but variety is also important, so you might want to vary your grain intake.” To improve, she recommends choosing a variety of whole grains. By doing this every day, you can reduce the feeling of overwhelm and stress during mealtimes. By repeating my meals, I feel less tired deciding what to eat. ” It makes shopping easier and reduces food waste.
Professor London says, “There are really no ‘rules’ about how often you can or should eat a particular food.” Additionally, oats offer tremendous health benefits and are highly nutritious. Increase your intake of grains. need Do I need to consume oats multiple times daily to reap the health benefits? “Absolutely not,” London says. “Eating oats as part of your daily or weekly routine can help you lose weight, lower LDL cholesterol, improve total cholesterol levels, improve gut health, reduce your overall risk of chronic disease, and boost your immunity.” may contribute to better results.”
Jaclyn London, MS, RD, CDN
After all, no single food can create or destroy a state of health in isolation from any other behavior or diet.
— Jaclyn London, MS, RD, CDN
How to enjoy oats
To get the most nutritional value from your oats, Cassetti says, “Make your oats balanced with protein and healthy fats, and include fruits and vegetables at every meal.” Produces items that increase fat and add to oats.
- protein:Greek yogurt, milk of your choice, low sugar protein powder
- healthy fats: Nuts, seeds, or nut or seed butter (if you want a flavorful oat bowl, try avocado or olive oil)
- Produce: berries, bananas, chopped apples, chopped zucchini or carrots
Cassetti recommends adding flavorful oatmeal with vegetables like mushrooms or broccoli, or using it in baked goods like pancakes, energy bites, and muffins.
What to pay attention to when buying oats
Before you head to the grocery store or start filling your online shopping cart, knowing what you’re looking for will help you choose oat products that meet your needs. Cassetti explains that oats are sold in several different forms depending on the degree of processing.
TL;DR about oat varieties
- steel cut: This is the type that requires the least amount of processing. It has a chewy, nutty flavor and typically takes 20 to 30 minutes to cook.
- Old Fashioned or Rolled Oats: These steamed and flattened oat meal is what is commonly referred to as “oats”. They cook in 5-10 minutes, but are less chewy than steel-cut oats.
- quick oats: Quick oats have a smoother texture (because they are rolled thinner than traditional oats) and cook in 1 to 3 minutes.
- Instant oats: It is the most processed and takes the least amount of time to cook (less than a minute in the microwave or just add boiling water). It is cooked and dried and then chopped into small pieces, which usually gives it a mushy texture.
- oat bran: This outer layer of oats is the richest in fiber of all varieties. Used as a stand-alone cereal or in baking.
Sprouted oats are also available at some retail stores. “Sprouted grains have been shown to have higher nutrient levels and lower phytic acid levels, so they absorb nutrients better,” explains Cassetti. For those who need to avoid gluten, certified gluten-free oats are available.
If the idea of taking the time to cook oats is daunting, keep in mind that oats are great for meal prep. “We recommend looking for Old Fashioned or Steel Cut Oats and cooking them in bulk to eat over several days. While all oats are whole grains and will bring meaningful nutrients to your diet, , a 2021 analysis of 10 studies found that thicker, less processed oats have better postprandial blood sugar levels, as do other forms of oats. However, instant oats are usually a healthier option than sugary refined cereals, pastries, or bagels.
No matter which form you buy oats, London recommends choosing varieties that are unflavored or unsweetened, and adding flavor during preparation. She recommends “looking for oats as the first ingredient on the Nutrition Facts label and adding as little (if any!) added sugar as possible.”
conclusion
Don’t be afraid of oats. These are nutritious foods that create a blank canvas for other healthy foods. When shopping, keep it simple.
