There has been much vibe in my office lately about oat meal plus I have been an ardent oatmeal fan of recent. So I decided to do this quick post on some basic facts about oats. Hope I get to convert you to the oat side of life.....lolzzzz.
Oats are a whole-grain cereal mainly grown in North America and Europe. All oatmeal starts as whole groat oats, which are then processed to varying degrees. The process begins with heating and cooling the oat groats to help give them a nutty flavor. After this, oat groats are processed into:
Steel-cut oats: roughly cut into several pieces by grinder or blender as the case maybe. This variety takes the longest to cook, and has a toothsome, chewy texture that retains much of its shape even after cooking.
Rolled oats: look like flat, irregularly round, slightly textured discs( like ogbono for making okro soup) When processed, the whole grains of oats are first steamed to make them soft and pliable, then pressed to flatten them. These cook faster than steel-cut oats, absorb more liquid, and hold their shape relatively well during cooking.
Instant oatmeal: these are the most processed of the three oat varieties. They are pre-cooked, dried, and then rolled and pressed slightly thinner than rolled oats (Good Morning white oat is a good example)
Overall, oatmeal is one of the healthier breakfast items you can consume, altough there are sight differences in nutrition with steel-cut oats compared to other varieties.
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| Steel cut oat |
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| Rolled oat |
 | |||
| Oat groat |
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| Instant cooking oat |
Nutritional Value of Oat: Based on a 100g oat.
General Info:
|
Calories
|
389
|
|
Water
|
8 %
|
|
Protein
|
16.9 g
|
|
Carbs
|
66.3 g
|
|
Sugar
|
~
|
|
Fiber
|
10.6 g
|
|
Fat
|
6.9 g
|
|
Saturated
|
1.22 g
|
|
Monounsaturated
|
2.18 g
|
|
Polyunsaturated
|
2.54 g
|
|
Omega-3
|
0.11 g
|
|
Omega-6
|
2.42 g
|
|
Trans fat
|
Vitamin Info
|
Amount
|
%DV
|
|
|
Vitamin A
|
0 µg
|
~
|
|
Vitamin C
|
0 mg
|
~
|
|
Vitamin D
|
0 µg
|
~
|
|
Vitamin E
|
~
|
~
|
|
Vitamin K
|
~
|
~
|
|
Vitamin B1 (Thiamine)
|
0.76 mg
|
64%
|
|
Vitamin B2 (Riboflavin)
|
0.14 mg
|
11%
|
|
Vitamin B3 (Niacin)
|
0.96 mg
|
6%
|
|
Vitamin B5 (Panthothenic acid)
|
1.35 mg
|
27%
|
|
Vitamin B6 (Pyridoxine)
|
0.12 mg
|
9%
|
|
Vitamin B12
|
0 µg
|
~
|
|
Folate
|
56 µg
|
14%
|
Mineral Info:
|
Amount
|
%DV
|
|
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Calcium
|
54 mg
|
5%
|
|
Iron
|
4.72 mg
|
59%
|
|
Magnesium
|
177 mg
|
44%
|
|
Phosphorus
|
523 mg
|
75%
|
|
Potassium
|
429 mg
|
9%
|
|
Sodium
|
2 mg
|
0%
|
|
Zinc
|
3.97 mg
|
36%
|
|
Copper
|
0.63 mg
|
70%
|
|
Manganese
|
4.92 mg
|
214%
|
|
Selenium
|
~
|
~
|
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