Oats (Regular, Quick, Instant – Uncooked with Water and Salt)
Oats are a wholesome and versatile cereal that provides a great source of nutrition in any meal. This easy-to-prepare food is ideal for breakfast, offering a perfect balance of essential nutrients. It is made with oats that are typically cooked with water and a pinch of salt, providing a comforting and filling meal to start the day.
Nutritional Information (Per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 71.0 kcal |
| Protein | 2.54 g |
| Total Fat | 1.52 g |
| Saturated Fat | 0.31 g |
| Carbohydrates | 12.0 g |
| Dietary Fiber | 1.7 g |
| Sugars | 0.27 g |
| Calcium | 9.0 mg |
| Iron | 0.9 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 77.0 mg |
| Potassium | 70.0 mg |
| Sodium | 71.0 mg |
| Zinc | 1.0 mg |
| Copper | 74.0 mcg |
| Manganese | 0.58 mg |
| Selenium | 5.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.076 mg |
| Riboflavin (B2) | 0.016 mg |
| Niacin (B3) | 0.225 mg |
| Vitamin B6 | 0.005 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.08 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Oats are naturally gluten-free, but cross-contamination during processing could occur. People with celiac disease or gluten intolerance should ensure they are consuming certified gluten-free oats to avoid any risk of gluten exposure.
Dietary Preferences:
- Vegetarian-friendly: Oats are plant-based, making them a suitable choice for vegetarians and vegans.
- Low in fat: Oats are a good option for those looking to manage their fat intake.
- High in fiber: The fiber content in oats helps promote digestive health and provides a feeling of fullness.
- Suitable for dairy-free diets: This particular oatmeal preparation is dairy-free, making it suitable for those avoiding milk or dairy products.
Health Benefits:
Oats are well-known for their heart-healthy properties due to their high soluble fiber content, particularly beta-glucan, which can help reduce cholesterol levels. This makes oats a great addition to a diet focused on heart health. They are also a rich source of essential minerals like magnesium and phosphorus, which support bone health, muscle function, and energy metabolism. Oats are naturally low in sugar, making them an excellent choice for individuals monitoring their blood sugar levels.
Preparation Tips:
- Quick Breakfast: For a fast and satisfying breakfast, simply combine oats with water or your preferred milk alternative and cook them according to the instructions. You can enhance the flavor with natural sweeteners like honey, fruits, or cinnamon.
- Versatile Usage: Oats are not just for porridge. They can be used in baking, making oat-based granola, adding texture to smoothies, or creating homemade energy bars.
Conclusion:
Oats are a nutritious and flexible food that can be enjoyed in a variety of ways. They provide essential nutrients and a natural source of energy that supports overall health. Whether you prefer them as a quick, easy breakfast or as part of a larger meal, oats are an excellent ingredient to include in your diet. Enjoy their benefits and versatility as part of a balanced and wholesome lifestyle.
