Oat groats – calories, nutritional values ​​and curiosities

Oat groats are made from oat grains.

One can distinguish oat groats from whole grains – oat barley and ground porridge grits (broken), which is made of grains separated into several small parts. Oat groats are less known than the often selected kinds of groats – barley, millet, buckwheat, or couscous, but due to its health and nutritional properties, it is becoming more and more popular on the Polish market. 

Oats are consumed in Poland primarily in the form of oat flakes. However, an alternative to them is less processed oatmeal having an interesting slightly nutty flavor, and thus can be an excellent addition to sweet dishes (eg breakfasts, desserts) and savory dishes (eg dishes of meat and fish, salads, soups or kaszotto). So what are the health properties of oatmeal and why should it be a frequent component of our diet? 


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Oat groats – nutritional and healing properties 

One hundred grams of dry oatmeal product is an energy value of 389 calories (kcal), the same amount contains about 17 grams of protein, about 7 grams of fat and about 67 grams of carbohydrates. It is therefore a source of protein (defective), complex carbohydrates that allow you to maintain a longer feeling of satiety than simple carbohydrates, as well as dietary fiber. Oat grains are rich in B vitamins (B1, B2, B5, B6 and B9) as well as iron (non-haem) minerals, magnesium, calcium, copper, zinc, potassium, manganese and phosphorus. 

Thanks to the content of vitamins and minerals, oatmeal has a positive effect on the human body. The beta-glucans contained in the oatmeal (about 4%) reduce the absorption of cholesterol, which contributes to lowering its total blood level, regulates the intestinal function and counteracts constipation. Thanks to gelling properties, beta-glucans act to protect the gastric and intestinal mucosa. Oat groats should be consumed by people with peptic ulcer disease, intestinal discharges or anal haemorrhoids. The highest content of antioxidants among all types of antifungal agents prevents the formation of free radicals, thanks to which it protects against the formation of neoplastic processes. High content of dietary fiber (10.6 g / 100 g) helps the digestive system to regulate intestinal function, preventing constipation, removing excess bile acids and cholesterol and preventing lower gastrointestinal tumors. It also protects against diabetes by lowering and stabilizing the level of glucose in the blood. One hundred grams of oat porridge covers almost 70% of the daily requirement for vitamin B1 (thiamine). Thiamine is responsible for the proper functioning of the nervous and cardiovascular systems. Oat groats are also a source of vitamin B5, which is responsible for the proper course of physiological reactions related to the metabolism of proteins, carbohydrates and fats. In addition to the high content of vitamins, oatmeal is also rich in macro- and micronutrients. It is a source of magnesium, phosphorus, copper and iron, zinc and manganese. Magnesium prevents depression and corresponds to min. for the proper course of processes that determine the proper supply of energy to the muscles. Phosphorus is an element involved in the normal mineralization of the skeleton and teeth. Iron is a component of hemoglobin, myoglobin and enzymes necessary for oxygen transport. Copper is a component of many enzymes and participates in the formation of bonds in collagen and elastin molecules. 

Oat groats are also a source of avenantramidów, i.e. derivatives of cinnamon acids, which have antioxidant, anti-inflammatory and antihistamine properties. Alternatively, algantamides can lower blood pressure by producing nitric oxide, which dilates blood vessels and improves circulation. 

Calories and nutritional values ​​- dry oat groats 

Ingredient Content in 100 g 

Calories (energy value) 389 kcal / 1628 kJ 

Protein 16.89 g 

Total fat 6.90 g 

Carbohydrates 66.27 g 

Oatmeal in the kitchen 

Oatmeal can be eaten sweet with milk, fruit, nuts and nuts and nuts as oatmeal or in the form of desserts. It will be an excellent form of a valuable and nutritious breakfast. It will also work well as an addition to casseroles, chops and meatballs, and will be an ideal ingredient for stuffing for pancakes, croquettes, stuffed cabbage and dumplings. As an addition to salads, it will be perfect in the company of fresh vegetables, lentils, smoked salmon or grilled chicken. You can also prepare oatmeal from oat groats, which will be a component of flour for baking or thickening soups and sauces. 


You can read also: The importance of a healthy gut microbiome

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