Oats (Instant, Fortified, Plain, Dry)
Oats are a versatile, nutritious grain that serve as an excellent base for breakfast dishes, snacks, and baked goods. The instant variety, when fortified, offers a quick and convenient way to enjoy the many health benefits of oats without compromising on essential nutrients. Oats are rich in fiber, protein, and an array of vital minerals, making them a fantastic choice for those looking to maintain a balanced diet.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 362 kcal |
| Protein | 11.92 g |
| Fat | 6.9 g |
| Saturated Fat | 1.35 g |
| Carbohydrate | 69.52 g |
| Fiber | 10.0 g |
| Sugar | 1.5 g |
| Calcium | 351.0 mg |
| Iron | 24.72 mg |
| Magnesium | 128.0 mg |
| Phosphorus | 423.0 mg |
| Potassium | 366.0 mg |
| Sodium | 220.0 mg |
| Zinc | 2.51 mg |
| Copper | 0.36 mcg |
| Manganese | 3.385 mg |
| Selenium | 23.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.445 mg |
| Riboflavin (Vitamin B2) | 0.05 mg |
| Niacin (Vitamin B3) | 1.035 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 32.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 772.0 mcg |
| Vitamin E | 0.51 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
- Rich in Fiber: With 10g of fiber per 100g, oats are a great way to support digestive health and keep you feeling full longer. This high fiber content also contributes to heart health by helping lower cholesterol levels.
- High in Protein: Oats provide a good amount of plant-based protein, which is important for muscle repair and overall body function.
- Vitamins and Minerals: Oats are a good source of several essential vitamins and minerals, including calcium, iron, magnesium, and phosphorus, which are vital for bone health, energy production, and muscle function.
- Low Sugar: With only 1.5g of sugar per 100g, oats are a great option for those looking to maintain stable blood sugar levels.
- Sustained Energy: The combination of complex carbohydrates and fiber in oats provides a steady release of energy, making them an excellent choice for breakfast or post-workout meals.
Allergen Information:
- Contains Gluten: While oats are naturally gluten-free, they may be processed in facilities that handle wheat, barley, and other gluten-containing grains, so they could be contaminated with trace amounts of gluten.
- May Contain Traces of Nuts: Depending on the facility, cross-contamination with nuts or other allergens may occur. Always check packaging for specific allergen warnings.
Dietary Preferences:
- Vegan: Oats are plant-based and can be included in a vegan diet.
- Vegetarian: Suitable for a vegetarian diet.
- Dairy-Free: Naturally free of dairy, though some processed oat products may contain dairy additives, so itβs important to verify ingredient labels.
- Nut-Free: Typically, oats do not contain nuts unless cross-contaminated in production.
- Gluten-Free (if certified): Oats themselves do not contain gluten but are often processed with wheat, so choose certified gluten-free oats if you have celiac disease or a gluten sensitivity.
Usage Suggestions:
- Breakfast: Cook oats with water, milk, or plant-based alternatives for a warm, filling breakfast. Add fruits, nuts, or honey for extra flavor.
- Baking: Incorporate oats into baked goods like cookies, muffins, and bread for a hearty texture and added nutritional value.
- Smoothies: Blend oats into smoothies for an additional fiber boost and to make your drink more filling.
- Snacks: Use oats as a base for energy bars, granola, or homemade cereal.
Conclusion:
Instant, fortified oats are an incredibly nutritious food choice, packed with fiber, protein, vitamins, and minerals that support various aspects of health. Whether you are looking to start your day with a wholesome breakfast, create a nutritious snack, or bake delicious goods, oats are an excellent, versatile option. Their rich nutrient profile, along with their convenience, makes them a valuable addition to a balanced diet.
