
Top Nutritional Components in Oats
Công ty TNHH Dịch vụ Tiếp thị BCM
Th 6 31/05/2024
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Oats provide a wealth of vitamins, minerals, and special plant compounds. This cereal grain also offers many potential health benefits, including reducing cholesterol and improving insulin sensitivity. So, what health values do these nutrients have? Let's take a look at the nutritional content in 1 cup of oats (equivalent to 81 grams)!
- Carbohydrates (including starch)
- Fiber
- Protein
- Fat (including healthy unsaturated fats)
- Vitamins (B vitamins and vitamin E)
- Minerals (iron, magnesium, zinc, and phosphorus)
- Antioxidants (including avenanthramides)
Nutritional components in oats
Starch
Starch is the main component in oats, consisting of long chains of glucose molecules. Oats are very low in sugar, with only 1% being sucrose. The starch in oats has a higher fat content compared to other cereal grains. There are three types of starches in oats:
Rapidly digested starch (7%): Quickly broken down and absorbed as glucose.
Slowly digested starch (22%): Broken down and absorbed more slowly.
Resistant starch (25%): Functions like fiber, improving gut health by nourishing beneficial bacteria in the gut.
Fiber
Whole oats contain almost 11% fiber, and oatmeal contains 1.7% fiber. Most of the fiber in oats is soluble fiber, primarily beta-glucan. Oats also provide insoluble fibers like lignin, cellulose, and hemicellulose.
Fiber in oats
Beta-glucan, a unique soluble fiber in oats, can form a gel-like solution at low concentrations. It helps reduce cholesterol, increase bile acid production, and lower blood sugar and insulin levels after meals. Daily consumption of beta-glucan may reduce LDL (bad cholesterol) and decrease the risk of heart disease.
Protein
Oats provide 11–17% of their dry weight as high-quality protein, more than most other grains. The main protein is avenalin, making up 80% of the total protein, similar to legume proteins. Avenin, a minor protein, is related to wheat gluten but safe for most gluten-intolerant individuals.
Protein is essential for the body, necessary for building and repairing cells and tissues, supporting body and brain development. Additionally, this nutrient is a catalyst for feeling full longer after eating and helps control weight.
Protein in oats
Vitamins and Minerals
Oats are rich in many essential vitamins and minerals. Each type of vitamin plays an important role in maintaining health and preventing various diseases in the body:
Manganese: Vital for development, growth, and metabolism.
Phosphorus: Necessary for bone health and tissue maintenance.
Copper: An important antioxidant mineral for heart health.
Vitamin B1 (Thiamine): Found in grains, legumes, nuts, and meat.
Iron: Essential for oxygen transport in the blood.
Selenium: An antioxidant linked to reduced risk of premature death and improved immune and mental function.
Magnesium: Important for many processes in the body.
Zinc: Involved in many chemical reactions and supports overall health.
Vitamins and Minerals in oats
Other Plant Compounds
Whole oats are rich in antioxidants that can bring many health benefits. The main plant nutrients include:
Avenathramides: Found only in oats, avenathramides are a powerful group of antioxidants. They can reduce inflammation in your arteries and regulate blood pressure.
Ferulic Acid: This is the most common polyphenol antioxidant in oats and other cereal grains. It helps prevent damage from UV rays and free radicals, slowing down the aging process and keeping the skin looking youthful and healthy.
Phytic Acid: Although phytic acid may inhibit the absorption of certain minerals like iron and zinc, it can also help control excessive absorption of these minerals, maintaining mineral balance in the body.
Oats are a nutritious food, providing a rich source of starch, fiber, protein, and healthy fats. They also contain many essential vitamins and minerals, making oats a healthy addition to any diet.
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