Not officially an ancient grain, oats have been cultivated for at least 3,000 to 4,000 years, with evidence of their use dating back to around 2,000 B.C. However, oats continue to be a popular choice for starting the day. Here are a few reasons why oats are one of the best ways to start the day.
#1. Oats Are A Superfood:
Considered a superfood, whole grain oats are high in fiber, protein, healthy fats, and minerals and contain many vitamins and phytochemicals.
You can also add a spoon of super greens powder to your oats for a bigger nutritional boost!
#2. No Blood Sugar Spikes:
Reaching for refined carbs like pastries, croissants, or sugary cereals gives you a boost by spiking your blood pressure, whereas 100g of oats (Avena sativa L.) contains a measly 1g of sugar as the processing doesn’t involve adding any sugar or additives.
With husks and stems removed, oats are lightly processed by rolling, cutting, or crushing. They are a great option for anyone who has diabetes or wants to manage their weight.
#3. Oats Help You Live Longer:
Research shows that oats are effective at lowering blood pressure and improving heart health. Oats provide antioxidants like avenanthramides, which are thought to offer anti-inflammatory and anti-itching effects.
Oats may also be potentially valuable for skin conditions. Gluten-intolerant people should note that oats are sometimes grown alongside wheat or barley and could be contaminated with gluten, but there is a gluten-free oat option in stores.
#4. Dodge Daytime Drowsiness:
The crash comes after the blood sugar spike, which can be temporarily fixed by sweet treat surges but is followed by a huge downer. Oats, with a GI food score of less than 55, release energy more slowly, keeping you powered up for longer as it takes them more time to be absorbed into the bloodstream.
#5. Oats Are Easy, Versatile Meal Options:
Whether in smoothies, overnight oats (simply soaked in milk), or the many other recipes for oats, it’s easy to add gut-friendly plain Greek yogurt, nuts, seeds, and berries to make breakfast more enticing and healthier. Power yourself up without overthinking or overexerting yourself.
| Oat type | Typical cook time | Approx. GI score | Texture & notes |
|---|---|---|---|
| Steel cut oats | 15 - 30 minutes | ~53 (lower) | Chewy, slow digesting, great for long-lasting fullness. |
| Rolled oats | 5 - 10 minutes | ~57 (moderate) | Soft, versatile for porridge, overnight oats, baking. |
| Instant oats | 1 - 3 minutes | ~79 (higher) | Very soft, quickest to make, tends to spike blood sugar more. |
#6. Oats Are An Excellent Source Of Fiber:
The recommended daily dose of fiber is 38g for men and 25g for women. One large serving- 1 cup (81g) of oats delivers 8.1g of fiber, and a smaller 30g bowl provides 3.1g.
A scientific study published in the BMJ found that for every extra 10g of fiber, there was a 10% reduction in the development of colorectal cancer.
#7. Oats are inexpensive:
Cheap to buy- depending on the brand, oats can be bought in bulk because of their long shelf life, often lasting several months and beyond. The “sell by” date is often conservative to ensure products reach the customer in the best shape possible. Still, oats will last far beyond that limit.
#8. Oat Cakes and Cookies!
Oatcakes are a high-fiber food that can be considered good for you and help you feel full. Similarly, homemade oatmeal cookies made with whole ingredients and eaten in moderation can be good for you, but they could also be high in calories and added sugar.
The nutritional value can vary depending on the toppings and your chosen ingredients or brand. Oatcakes with low-fat yogurt and fruit are a far better option than with salted caramel drizzle.
Writer, Professional chef and Travel enthusiast. Culinary Institute of America (CIA) graduate. Chef Marsh has traveled the globe from France, Italy, Germany to China, Thailand, India, Tunisia and more.
