As nutritionists we
LOVE oats, they taste delicious with a pinch of cinnamon and a drizzle of honey
especially on those cold winter mornings. Clients are often surprised when we
recommend a bowl of hearty porridge for breakfast, but we explain that oats are
packed with nutritional goodies! Oats are high in protein to keep you fuller
for longer and provide your body with building blocks for life. A rich source
of both soluble and insoluble fibre oats can assist gastrointestinal health,
along with supporting cardiovascular health to help mop up excess cholesterol and
glucose in the digestive tract. Oats are also powerful antioxidants, and have
anti-inflammatory properties that can help to reduce the formation of
atherosclerotic plaques in arteries, therefore reducing risks of cardiovascular
disease. They also assist to maintain blood sugar levels in diabetics, and
scientific evidence has found consumption of oats can improve immune health,
protect against cancer formation, and assist in the management of body weight
and childhood asthma. Further more, oatmeal can be used topically as an anti
inflammatory lotion for the relief of dry itchy skin from dermatitis, and
chemotherapy induced rash.
The question is,
which oats do you buy? From steel cut to quick oats, the table below lists a
number of common oats available in your local supermarket, and compares their
nutritional value and cost. Steel cut oats are wholegrains with the outer husk
removed and cut into smaller pieces, they are rich in bran and germ meaning
they are an excellent source of fibre beneficial for gastrointestinal and
cardiovascular health. Similarly, traditional and quick oats are also high in
fibre and are your cheapest option at the super market the only difference between
them is that quick oats are chopped for a quicker cooking time. The price of
oats rises as you begin to choose sachets and flavours, which are also accompanied
by a rise in sodium and refined sugars. Original sachets are basically quick
oats in a convenient sachet form, but cost almost 3x the price per 100g. Quick
High Fibre sachets have the highest fibre profile compared to all oats available
on the market, but also have the highest sodium quantities and price. Lastly,
quick brown sugar and cinnamon sachets have the lowest protein and fibre
amounts, accompanied with high sugar profiles.|
|
Nutrients per 100g
|
||||||
|
Variety of Oats
|
Cost per 100g
|
Protein
|
Total Fibre
|
Beta Glucan
|
Soluble Fibre
|
Insoluble Fibre
|
Sodium
|
|
Steel Cut
|
0.88
|
12.8
|
9.7
|
4
|
4
|
5.7
|
12mg
|
|
Traditional
|
0.55
|
12.8
|
9.2
|
4.5
|
4
|
5.7
|
6mg
|
|
Quick
|
0.55
|
12.8
|
9.7
|
4
|
4
|
5.7
|
12mg
|
|
Quick Sachet –Original
|
1.44
|
12.8
|
9.7
|
4
|
4
|
5.7
|
12mg
|
|
Quick Sachet – Hi Fibre
|
1.51
|
10.9
|
15
|
3
|
4.9
|
10.1
|
41mg
|
|
Quick Sachet –Brown Sugar & Cinnamon
|
1.44
|
9.9
|
7.8
|
-
|
-
|
-
|
11mg
|
In conclusion, traditional
oats are your best option, they are high in protein and fibre and low in sodium
and refined sugars, to add additional fibre simply top with a teaspoon each of
chia seeds and ground flax seeds, and a touch of organic local honey or fresh
fruit to sweeten.
Sarah Campbell
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