Oats: properties, nutritional values, benefits and contraindications

Oats: properties, nutritional values, benefits and contraindications

A cereal with beneficial effects for the whole organism, which can be taken by everyone and which helps to realign some metabolic imbalances


  • Nutritional values
  • The property
  • The benefits
  • Contraindications
  • How to take oats

Nutritional values

Oats, whose botanical name is Avena sativa, is a grain cereal with multiple properties. It is a slow-digesting source of carbohydrates, which avoids particular glycemic peaks, thus providing long-term energy. Oats are a food rich in fiber useful for helping intestinal physiological well-being, for promoting digestion, and appeasing the appetite, therefore useful in low-calorie diets.

Oats are one of the cereals with the highest protein content, approximately between 12.6% and 14.9%, and essential fatty acids, such as linoleic acid, useful for protecting our cardiovascular system. Oats contain lysine indicated for protein synthesis. this makes it a useful nutrient for those who follow a vegetarian or vegan diet.

In 100 grams of Oats 389 kcal can be indicated and nutrients are provided such as carbohydrates for 66.27 grams, proteins for 16.89 grams, fiber for 10.6 grams, fat only for 6.9 grams, and important elements such as phosphorus for 523 mg , Magnesium for 177 mg, Manganese for 4.9 mg, Iron for 4.7 mg, Zinc for 4 mg, Copper for 0.6 mg, Thiamine for 0.8 mg, Pantothenic acid for 1.3 mg and Folate for 56 mcg .

The property

Oats are a food that has also been taken into consideration by the Food and Drug Administration in the US for the obvious benefits it brings on cholesterol levels. In fact, its cholesterol-lowering capacity has been confirmed, in particular through the use of bran, rich in fiber, a direct action is exerted on LDL cholesterol, the so-called bad cholesterol, without decreasing the values ​​of the good one. The presence of beta-glucans makes oats an ideal food also for diabetics, as it has a hypoglycemic action, balancing the sugar values.

The presence of lysine makes oats a protein-rich food; lysine is in fact an amino acid that limits protein synthesis and thus allowing greater availability. Useful food to supplement for those who follow a vegetarian or vegan diet. The avenin alkaloid contained in the bran gives an energizing and invigorating effect to the oats.

The benefits

Integrating oats into your daily diet, perhaps at breakfast, can be a healthy habit that helps to counteract some metabolic imbalances.

  • Constipation: counteracts the slowing of intestinal transit thanks to its supply of soluble fibers, able to promote peristalsis and soften the stool.
  • Cholesterol: it is a cereal that does not interfere with the production of good cholesterol and at the same time limits the production of LDL, for a physiological well-being of the cardio-circulatory system.
  • Protein supply: oats are a useful nourishment for vegetarians and vegans, as it introduces a protein support useful for those who do not eat proteins from animal meats.
  • Low-calorie diet: oats, thanks to the presence of fiber, instill a sense of satiety; with the addition of liquids, the fibers create a bolus that reduces appetite.
  • Diabetes: oats can also be eaten by diabetics, thanks to its gradual release of sugars that do not cause glycemic peaks.
  • Energizing contribution: it is an excellent food for those who practice sports or are subjected to fast-paced rhythms, as it is a cereal that provides energy, with slow release.


The subject of debate is the possible integration of this cereal in the diet of celiacs. In fact, it seems that oats grown in contexts protected from contamination with wheat, barley or rye do not represent any risk for those suffering from celiac disease, due to the very low or almost zero gluten content.

Despite the benefits mentioned, oats are not suitable for everyone. In fact, it cannot be taken by those allergic to nickel, as it is a cereal with a high content of nickel sulphate absorbed by the soil. It also contains different types of purines which in sensitive and predisposed subjects can trigger allergic reactions, favor the formation of kidney stones, stomach upset, bloating, meteorism.

How to take oats

How can we integrate oats into our usual diet?

  • For breakfast, muesli, or oat flakes with dried fruit or fresh fruit added to oat milk. They represent an excellent alternative to traditional breakfast, with a supply of fiber useful for digestion and intestinal function. A charge of energy to start the day well.
  • Cereal bars: an intermediate between breakfast and lunch, or as a snack to quell hunger and give a supply of nutrients useful for well-being
  • Soups or soups enriched with oat flakes or oat grains previously boiled with other vegetables or legumes
  • Bread and biscuits: oatmeal can be added to soft wheat flour for baked goods such as homemade biscuits or bread.
  • Breading: ground oat flakes can be an alternative ingredient for the preparation of breading, perhaps vegetable croquettes to be fried or better yet to be cooked in the oven.
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