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Oats pack more protein and fat than most other grains and are a good source of beta glucan, a unique, soluble fiber linked to multiple health benefits. The carbs in oats are mostly starches and fiber. However, pure oats are considered safe for most people with gluten intolerance ( 23, 24). The minor protein avenin is related to wheat gluten.
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The major protein in oats - at 80% of the total content - is avenalin, which isn’t found in any other grain but is similar to legume proteins. Oats are a good source of quality protein at 11–17% of dry weight, which is higher than most other grains ( 22). They’re also believed to reduce blood sugar and insulin levels after a carb-rich meal ( 17, 18, 19, 20).ĭaily consumption of beta glucans has been shown to lower cholesterol, especially LDL (bad) cholesterol, and may thus decrease your risk of heart disease ( 21). Oat beta glucans are known to lower cholesterol levels and increase bile acid production. Soluble oat beta glucans are unique among fibers, as they can form a gel-like solution at a relatively low concentration.īeta glucan comprises 2.3–8.5% of raw, whole oats, mostly concentrated in the oat bran ( 15, 16). Oats offer more soluble fiber than other grains, leading to slower digestion, increased fullness, and appetite suppression ( 13, 14). Oats also provide insoluble fibers, including lignin, cellulose, and hemicellulose ( 12).
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The majority of the fiber in oats is soluble, mostly a fiber called beta glucan. Whole oats pack almost 11% fiber, and porridge contains 1.7% fiber. Resistant starch functions like fiber, escaping digestion and improving gut health by feeding your friendly gut bacteria. This form is broken down and absorbed more slowly. This type is quickly broken down and absorbed as glucose. Three types of starches are found in oats ( 9, 10, 11): It has a higher fat content and a higher viscosity, which is its ability to bind with water ( 6, 7, 8). The starch in oats is different than the starch in other grains. Starch, which is comprised of long chains of glucose molecules, is the largest component of oats. Oats are very low in sugar, with only 1% coming from sucrose. The nutrition facts for 3.5 ounces (100 grams) of raw oats are ( 5):Ībout 11% of the carbs is fiber, while 85% is starch. This article tells you everything you need to know about oats. The bran, or fiber-rich outer layer of the grain, is often consumed separately as a cereal, with muesli, or in breads. Quick, or instant, oatmeal is made up of more thinly rolled or cut oats that absorb water much more easily and thus cook faster. They are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal. They’re most commonly rolled or crushed and can be consumed as oatmeal (porridge) or used in baked goods, bread, muesli, and granola. Whole oats are the only food source of avenanthramides, a unique group of antioxidants believed to protect against heart disease.ĭue to their many benefits, such as lowering blood sugar and cholesterol levels, oats have gained considerable attention as a health food ( 1, 2, 3, 4). They are a very good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants.
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Oats ( Avena sativa) are a whole-grain cereal mainly grown in North America and Europe.