Know the details including oats nutrition and calories on different types of oats like oat bran, oat groats, oat flour, quick oats, steel cut oats, quaker oats, rolled oats, etc. and their uses and importance to health.Quaker Oats Calories & Recipes
Oats, known as Jo, Jaee, Jai, Javi in Hindi in India (including oat bran) are highly nutritious containing soluble fiber. Oats are traditional Scotland food. The whole oats are used as animal fodder in many countries. It comes in different forms such as oat bran, rolled oats, oatmelas, quick oats, etc. All forms of oats are whole grain products.
Oats and Their Benefits
Oat meaning in Hindi
Oats are high in vitamin B-1 and contain a good amount of vitamins B-2 and E. 40 gram of oat bran roughly contains 3 g fat, 4 g fiber, 27 g carbohydrate, 5 g protein, 0 mg cholesterol.
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Nutrition Today Magazine in Jan 1999 isssue reported the results of a study conducted in Tufts University in Boston. The researchers found that a diet rich in oats for 6 weeks lowered blood pressure and blood cholesterol (total as well as low-density lipoproteins, i.e. LDL). Nutrition experts believe that Beta glucans, a water-soluble fiber present in oat bran act as an active agent for cholesterol inhibition.
Oats also help regulate the thyroid, soothe the nervous and digestive systems and reduce the craving for cigarettes.
Oats and oat bran are beneficial in lowering cholesterol, diabetes, immune system and weight loss.
Oats, groats, flour and Scotch oats are available in healthfood stores and now in supermarkets also. Since it is the oil in the bran that contains all the nutrients, the oat bran should be stored in the refrigerator.
How to incorporate oats in Diet
Oat is a good source of fiber. Oats add fiber, texture and flavor to a variety of foods. The possibilities for incorporating whole grain oats into your diet are limitless. It simply depends on your creativity. You can add oats in muffins, breads, biscuits, pancakes, etc. You can add an extra serving of calcium and a creamy texture by preparing oatmeal with skim milk. Top it with your favorite fruits and , nuts. Cooking or baking with oats is another way to pack whole grain goodness into meals. They also make great toppings for fresh fruit crisps and crumbles. Oats can be used in many recipes to make cholesterol lowering recipes.
Oats with hullThey are not eated with outer hull.
Oat GroatsThese are oats with outer hull removed. They are very nutritious, but are hard to chew. They should be presoaked and cooked for a long time.
Irish Oats or Scotch Oats or Steel-cut OatsThese are are natural, unrefined oat groats chopped into 2 to 3 pieces processed with a minimal amount of heat by steel blades and not rolled. They take considerably longer to cook than rolled oats so they are best used for chewy cereals.
Scotch Oats, Irish Oats
Oat Bran, Rolled Oats, OatmealThese are steamed, rolled and flaked. Oat bran is the outer casing of the oat and is high in soluble fiber. They cook quickly (5-7 minutes) and are easily and quickly digested. Oat bran helps lower blood cholesterol levels because of their fiber content.
Quick OatsThese are groats that have been cut into several pieces before being steamed, rolled and flaked thinly. They cook very quickly (3-5 minutes).
These are made with cut groats, precooked and dried and then rolled. They can be directly mixed with a hot liquid and need no further cooking.
Oat FlourOat flour, also known as flaked oats, is made from groats that have been ground into powder. It contains no gluten but retains most of the nutrients of whole oats. You can make your own oat flour by blending rolled oats in an electric blender. Oat flour can be used to make breads, pancakes, biscuits, scones and other pastry products. It can also be used as a thickening agent in sauces, soups and stews.
Note that generic or any brand names (like Quaker) will not make any difference. The quicker the cooking time the less nutrition because they mill the oat into fine thing. The generic brands are usually much cheaper, and there is no difference in taste.
Calories in Oats : Oats Nutrition
1 cup oat (156 g)
Calories 607, Calories from Fat 97
Total Fat 10.8g
Saturated Fat 1.9g
Polyunsaturated Fat 4.0g
Monounsaturated Fat 3.4g
Total Carbohydrates 103.4g
Dietary Fiber 16.5g
Calories in Oatmeal : Oatmeal Nutrition
100g cooked oatmeal 70 calories
1 slice Oatmeal Bread 102 calories
1 Oatmeal Cookie 60 calories
1 Oatmeal Cracker 51 calories
1 Oatmeal Roll 104 calories
1 packet Instant Oatmeal 140 calories
1 cup raw rolled oats 305 calories
Quaker Oats Oatmeal
Quaker Oatmeal comes in different sizes and varieties, so they all offer different number of calories. A 28g packet has 100 calories with (18 calories from fat). A serving of 40g dry Quick Quaker Oats has 150 calories (25 calories from fat). If it is fortified with skimmed milk, the caloric count moves up to 190 calories (25 calories from fat).
Quaker Oats Recipes
The popular recipes using Quaker Oats Oatmeal are oatmeal raisin cookies and baked oatmeal. 2 cookies contain 100 calories (20 calories from fat). Baked Oatmeal made from a quarter cup of uncooked Quick Quaker® Oats or Old Fashioned Quaker® Oats contains 190 calories of which 24 calories come from fat.