Starches and grains
Rolled oats
Beta-glucans and slow-digesting starch, for an energy release spread out over time.
Nutrition facts
Serving: 1/2 cup dry (40 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Protein | 5.3 g | |
| Carbs | 27.1 g | |
| Fibre | 4 g | 14 % |
| Sugars | 0.4 g | 0 % |
| Fat | 2.6 g | 3 % |
| Saturated fat | 0.4 g | 2 % |
| Sodium | 2 mg | 0 % |
| Manganese | 1 mg | 63 % |
| Selenium | 12 µg | 21 % |
| Copper | 0 mg | 18 % |
| Thiamin (B1) | 0 mg | 15 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The degree of processing changes the glycemic index: quick-cooking or instant oats have a higher index than thick rolled oats or steel-cut oats, because the grain is finer and already partly precooked.
- Beta-glucan, a soluble fibre unique to oats, is at the centre of a health claim Health Canada permits when a product provides at least 3 g per day; a single bowl of oatmeal does not always reach that threshold, so check the specific product's label.
Preparation
A longer cook (old-fashioned rolled oats, steel-cut oats) gives a firmer texture and a lower glycemic index than instant oats, which are precooked and simply rehydrated.
To mention to a professional
- If you follow a strict gluten-free diet (celiac disease), choose oats certified gluten-free to avoid cross-contamination with wheat; mention it to your professional if you are introducing oats for the first time.
Sources
- Cereals, oats, regular and quick, not fortified, dry
- USDA FoodData Central, SR Legacy (Cereals, oats, regular and quick, not fortified, dry)
- Atkinson, Foster-Powell and Brand-Miller, 2008 (international tables of glycemic index)
- Health Canada, claims about oat beta-glucan and blood cholesterol
- Canadian Celiac Association, oats and cross-contamination
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.