NHL Jerseys Cheap The Best Bang For Your Buck Carbohydrates: Oats | Paul Salter Coaching

FOR JUST A NICKEL (OR MAYBE TWO), YOU CAN PROVIDE YOUR BODY WITH NOURISHMENT FROM OVER A DOZEN VITAMINS AND MINERALS, CURB YOUR APPETITE, AND SET YOURSELF UP FOR AN ENERGIZED NEXT THREE TO FOUR HOURS. INTERESTED?

This cereal needs no introduction. It’s been cultivated across the globe for over 2,000 years and remains one of the best foods you can eat today due to its essential vitamin and mineral content and many other unique nutritional traits. No wonder it was even used as a form of medicinal treatment centuries ago.

But in addition to its rich nutrient content, oats provide a plethora of kitchen and wallet-friendly benefits that ultimately up ante for its case as the best cereal you can buy! Learn more about the super-fiber it provides (yes, that’s a real thing), how the various types of oats may be incorporated into your day, and just how dirt cheap they are by reading on!

NUTRIENT POWERHOUSE

I’ll let the stats and characteristics speak for themselves. One uncooked cup of oats provides…

  • Nine grams of fiber1
  • 166 percent of your daily iron1
  • 75 percent of your daily vitamin B-61
  • 32 percent of your daily magnesium1
  • 43 percent of your daily vitamin A1
  • 40 percent of your daily calcium1
  • Seven grams of healthy unsaturated fats1

They’re also a great source of antioxidants.1

Fiber is an indigestible starch found in plant-based foods. Fiber works to slow down digestion, which helps to boost fullness and steady energy levels for the hours to come. But unique to oats is the type of fiber they provide – a super-fiber referred to as Beta-Glucan.

Beta-glucans are a unique type of fiber found within the cell walls of oats. Once inside the small intestine, beta-glucan creates a viscous gel, ultimately slowing digestion and nutrient absorption. As you can imagine, this has a profound impact on energy and blood glucose levels, and of course, your appetite! And according to a study published in the American Journal of Clinical Nutrition that analyzed over 100 studies that examined the impact a high-fiber diet had on appetite, “there is evidence that beta-glucan (from oats or barley) may decrease appetite more frequently than other fiber types.”

Another standout nutrient characteristic is the amount of magnesium a serving of oats provides. This is important because magnesium is the third most common nutrient deficiency in American adults (behind vitamins D and E).3 Magnesium plays a role in hundreds of enzymatic reactions, including those involved with muscular contraction, protein synthesis, and energy production.4-7 Furthermore, magnesium has a relaxation-inducing effect, making it a potential sleep aid (I take 3 – 4 grams each night before bed). A study published in the Journal of Research in Medical Sciences demonstrated improved sleep time and quality when subjects took 500 mg of magnesium before bed compared to a placebo.8

And lastly, raw oats are considered safe for most people with a gluten intolerance.

HIGHLY VERSATILE

Although delicious and filling when cooked with warm water or milk, oats can be used in a variety of manners to deliver their nutrient-packed punch! One of my favorite ways to enjoy oats is cold, as part of an overnight oatmeal recipe. Simply combining oats with your favorite, liquid, fruit, healthy fats, and spices, stirring, and letting sit in the fridge…overnight…yields a delicious, flavor-infused oatmeal that serves as a readily available meal. For a few creative overnight oatmeal ideas, check out my short video titled, “Fast and Delicious Overnight Oatmeal Recipes!”

Additionally, you can add oats to your breakfast (or anytime) smoothie, incorporate as a filling in a lean meatloaf recipe, use as part of a crust or coating when cooking lean proteins, use to garnish parfaits or smoothies, or use as part of a DIY energy ball or bite. Again, the opportunities to enjoy this nutrient powerhouse are endless!

Types of Oats and their Uses:

TYPE OF OAT

DESCRIPTION AND USE

GROATS

Un-flattened kernels best used for breakfast cereal and stuffing

STEEL-CUT OATS

Dense and chewy texture; produced by running the grain through steel blades that thinly slice them.

OLD-FASHIONED OATS

Flatter shape that is the result of their being steamed and then rolled.

QUICK-COOKING OATS

Processed like old-fashioned oats, except they are cut finely before rolling.

INSTANT

Produced by partially cooking the grains and then rolling them very thin. Often times, sugar, salt and other ingredients are added to make the finished product.

OAT BRAN

The outer layer of the grain that resides under the hull. May be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.

OAT FLOUR

Used in baking; often combined with wheat or other gluten-containing flours when making leavened bread.

PRICE FRIENDLY

Oats are one of the most inexpensive foods you can purchase. Typically, you can purchase oats priced between $0.50 and $1.00 per pound. This means you can get 10-servings (1/2-cup, uncooked) for less than a dollar!

References

  1. USDA Food Composition Database. Accessed April 27, 2017. Retrieved from: https://ndb.nal.usda.gov/ndb/search/list?qlookup=20038.
  2. Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American Journal of Clinical Nutrition, 69(1), 30-42.
  3. Fulgoni, V. L., Keast, D. R., Bailey, R. L., & Dwyer, J. (2011). Foods, Fortificants, and Supplements: Where Do Americans Get Their Nutrients? Journal of Nutrition, 141(10), 1847-1854.
  4. Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199-8226.
  5. Rubin, H. (2005). Central Roles of Mg2 and MgATP2− in the Regulation of Protein Synthesis and Cell Proliferation: Significance for Neoplastic Transformation. Advances in Cancer Research, 1-58.
  6. Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical Kidney Journal, 5(Suppl 1), I3-I14.
  7. Brilla, L. R., & Haley, T. F. (1992). Effect of magnesium supplementation on strength training in humans. Journal of the American College of Nutrition, 11(3), 326-329.
  8. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo- controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
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