Table of Contents
- Oat vs oatmeal
- Oat vs wheat
- Protein in oats
- Oats macros
- Calories in oats
- Why oats are considered healthy
- Oats for losing weight / body fat
- Oats for building muscle
Oats, scientifically known as Avena sativa, are a versatile and nutritious cereal grain.Â
Although it’s mostly eaten for breakfasts, they have become hugely popular for main meals and snacks as well. You may have already seen a countless number of healthy recipes with oats. Talk about baking.
Oats are also known as rolled oats (or maybe the other way around) are actually steamed, flattened, and rolled into flakes from their whole form. The whole intact form of rolled oats are called oat groats. The rolling process makes them quicker to cook and gives them a softer texture compared to oat groats.
Oat vs oatmeal
Oats and oatmeal are closely related but different in their form as well as usage. Oats refer to the whole, unprocessed grains derived from the oat plant, while oatmeal specifically refers to the meal or porridge made by cooking oats in water or milk.
Oats can be consumed in various forms, such as rolled oats, and instant oats. They both have different textures and cooking times.
Oatmeal, on the other hand, is typically made from rolled oats, which are cooked to create a creamy, comforting breakfast dish. While oats provide a versatile ingredient for cooking and baking, oatmeal is primarily enjoyed as a wholesome breakfast option.
Oat vs wheat
Oat and wheat are similar whole grains and have similar amount of protein, fiber, and total calories.
However, wheat have slightly more carbs than oats. Oats in the other hand, have more fat than wheat.
Protein in oats
Oats contain a good amount of protein. According to USDA, raw oats have 13.15g of protein per 100g.
It’s a good idea to include oats in your everyday diet and get some plant-based protein. Remember, when it comes to protein, it’s best to get it from a variety of sources.
Oats macros
Macro wise, 100g raw oats contain-
Protein: 13.15g
Carbs: 67.7g
Fat: 5.52g
Calories in oats
Although oats are known as healthy food, they are relatively high in calories because of their higher carbs content.
100g raw oats contain 379 calories.
Why oats are considered healthy
Oats are whole grain food with fiber which helps to keep your gut health in balance. Fiber is also more filling and keeps you full for longer.
Apart from a good protein content, oats are also rich in calcium, iron, magnesium, and zinc.
Oats for losing weight / body fat
Oats have higher protein content than most other grains. As both protein and fiber are more satiating. By including oats in your diet, you decrease the risk of overeating and hence lowering your overall daily calorie consumption
Be mindful when eating them as oats are calorie dense.
Oats for building muscle
Although oats contain some protein, oats on their own won’t have sufficient protein to meet your daily protein requirement if you are working out and trying to put on some muscle.
Being said that oats can be excellent choice to get a little bit of extra protein and push your total protein intake higher.
As oats are whole grain food, they may help you gain muscle mass while staying lean.