{"id":392136,"date":"2022-09-13T11:12:41","date_gmt":"2022-09-13T09:12:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392136"},"modified":"2022-09-16T11:30:26","modified_gmt":"2022-09-16T09:30:26","slug":"oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/","title":{"rendered":"Oats: What Nutrients They Contain and Why to Include Them in Your Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#What_makes_oats_stand_out\" title=\"What makes oats stand out?\">What makes oats stand out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#How_much_protein_is_in_oats\" title=\"How much protein is in oats?\">How much protein is in oats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#What_about_the_fat_content_of_oats\" title=\"What about the fat content of oats?\">What about the fat content of oats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#How_much_carbohydrates_and_fibre_are_in_oats\" title=\"How much carbohydrates and fibre are in oats?\">How much carbohydrates and fibre are in oats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#What_vitamins_and_minerals_are_in_oats\" title=\"What vitamins and minerals are in oats?\">What vitamins and minerals are in oats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#What_is_the_energy_value_and_nutrient_content_of_oats\" title=\"What is the energy value and nutrient content of oats?\">What is the energy value and nutrient content of oats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#Why_eat_oats\" title=\"Why eat oats?\">Why eat oats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#How_to_prepare_oats\" title=\"How to prepare oats?\">How to prepare oats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Many people cannot imagine a day without <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">oats<\/a>. It is a timeless and nutritionally rich food that has already survived all possible diet fads and is still a cornerstone of the diet of those who try to eat healthy. What do oats contain and what are their benefits? Today&#8217;s article will tell you more.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_makes_oats_stand_out\"><\/span><strong>What makes oats stand out?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>At first glance, oats are relatively boring food. But in fact, they are one of the most <strong>nutritious cereal product<\/strong>. They excel especially by the content of <strong>proteins <\/strong>and <strong>unsaturated fatty acids<\/strong>. They also contain a large amount of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fibre<\/strong><\/a>, more specifically the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-glucans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>beta-glucans. <\/strong><\/a>It is a soluble fibre, which not only has a beneficial effect on <strong>digestion<\/strong>, but also contributes to maintaining an optimal level of cholesterol in the blood and controlling the rise in blood sugar after a meal. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>There are countless ways to include oats in your diet. Thanks to <strong>neutral taste<\/strong>, they are suitable for both <strong>sweet <\/strong>and <strong>savoury <\/strong>recipes. <strong>Simple preparation<\/strong> will surely be appreciated by those who want to eat healthy, but have limited time to prepare their meals.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_protein_is_in_oats\"><\/span><strong>How much protein is in oats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Cereals usually contain an average of <strong>10 g of protein per 100 g<\/strong>. Oats have around <strong>14 g <\/strong><strong>of protein per 100 g<\/strong>. So if you prepare oatmeal for breakfast from 50 g of oats (protein content is approx. 7 g) and supplement it with, for example, 20 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">of whey protein<\/a> (contains approx. 15 g of protein), you can easily consume <strong>22 g of protein.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>The content of<strong> essential amino acids<\/strong>, i.e. those that your body cannot produce itself, is generally <strong>unbalanced in cereals. <\/strong>Therefore, cereals are not considered a complete source of protein. However,<strong> oats<\/strong> excel in protein <strong>quality. <\/strong>They have <strong>a better ratio of essential amino acids<\/strong> compared to other cereals, and its amino acid content is comparable with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">legumes<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,8,10,16]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>You can read more about plant protein sources in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Are the Best Sources of Plant Proteins and Why Include Them in Your Diet?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg\" alt=\"Gluten in oats\" class=\"wp-image-391805\" width=\"843\" height=\"562\" title=\"Gluten in oats\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Are oats gluten-free?<\/strong><\/h3>\n\n<p>This question is asked by everyone who follows a gluten-free diet for health or other reasons. <strong>Gluten<\/strong> is a <strong>protein<\/strong> made up of prolamins and glutelins. In a person with celiac disease, <strong>p<\/strong><strong>rolamins<\/strong> (e.g. gliadin in wheat) trigger immune processes that lead to <strong>damage to the intestinal mucosa<\/strong>. Cereals that must be eliminated in a gluten-free diet are <strong>wheat<\/strong>, <strong>rye<\/strong> and <strong>barley<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Oats are not gluten-free<\/strong>. However, oat prolamins (called <strong>avenins<\/strong>) have <strong>a different structure<\/strong> than wheat, rye and barley prolamins. <strong>For most people with celiac disease, these don&#8217;t cause any issues<\/strong>, so it doesn&#8217;t have to be eliminated from their diet. However, it is necessary <strong>to monitor the symptoms<\/strong>, because there are also some people who can suffer from abdominal pain and digestive problems after eating oats.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>However, the issue is that oats are often <strong>contaminated<\/strong> with <strong>gluten from other cereals<\/strong> (wheat, rye, barley). Oats are processed together with other cereals on the same production lines, so contact with gluten may occur. That&#8217;s why the label might contain information that oats may contain <strong>&#8220;traces of gluten&#8221;<\/strong>. In reality, this means that the manufacturer provides this information as a precaution, as it is possible that the food contains gluten from other sources.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>If it is written on the packaging that oats are <strong>&#8220;gluten-free&#8221;<\/strong>, the food contains a maximum of <strong>20 mg of gluten per 1 kg of food<\/strong>. The label <strong>&#8220;very low gluten content&#8221;<\/strong> means that there is less than <strong>100 mg<\/strong> of gluten in 1 kg of food. Gluten tolerance varies among celiacs, so everyone has to monitor the amount that is still acceptable for them. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32899,60667,28621,36412,36388,51493,58687,58693\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_about_the_fat_content_of_oats\"><\/span><strong>What about the fat content of oats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Oats have a higher fat content than other cereals. They contain <strong>5-10 g of fat<\/strong> per 100 g. Up to <strong>80%<\/strong> of the fat content is made up of <strong>unsaturated fatty acids<\/strong>. Almost 40% is <strong>oleic acid<\/strong> and another 40% is <strong>linoleic acid<\/strong>, which is classified as an <strong>omega-6<\/strong> fatty acid. The total composition of fat in oats is beneficial, especially from the point of view of cardiovascular health. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7,9]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>However, the higher fat content is also responsible for faster spoilage of oats, so you must ensure that you store them properly.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>How to store oats?<\/strong><\/h3>\n\n<p>Store oats <strong>in a closed container<\/strong> in a <strong>cool<\/strong>, <strong>dark<\/strong> place. Make sure they are not wet and that no more air than necessary gets into the container. With proper storage, they will last for up to a year. However, if oats change their appearance, aroma, or moths or other pests get inside, it is better to throw them away and buy new ones. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>On the packaging, you can find the<strong> best before date<\/strong>. However, its expiration doesn&#8217;t mean that the food needs to be thrown away. Oats can be edible and safe even after this date if stored well. If you don&#8217;t notice any changes, you don&#8217;t have to be afraid to use them.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>You can read more about food storage in the article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-store-food-properly-to-last-as-long-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">How to Store Food Properly to Make It Last as Long as Possible<\/a>.<\/strong><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg\" alt=\"Oats storage\" class=\"wp-image-391790\" width=\"843\" height=\"562\" title=\"Oats storage\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_carbohydrates_and_fibre_are_in_oats\"><\/span><strong>How much carbohydrates and fibre are in oats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>There are approximately <strong>60 g of complex carbohydrates (polysaccharides)<\/strong> in 100 g of oats. Thanks to their slow absorption into the blood, they ensure <strong>longer satiety<\/strong> and a <strong>slower onset of hunger<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Beta-glucans<\/strong> are typical for oats. It is a <strong>soluble fibre<\/strong> that is classified among the so-called <strong>prebiotics<\/strong>. Prebiotic fibre serves as food for <strong>beneficial intestinal bacteria<\/strong>. In addition, polysaccharides together with beta-glucans help to maintain <strong>a stable blood sugar level<\/strong> and thus successfully fight against <strong>sweet cravings<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Oats contain up to around <strong>11 g of fibre<\/strong> per 100 g. <strong>The recommended daily intake of fibre is 30 g. <\/strong>In a 50 g serving of oats you get <strong>18% of the recommended daily fibre intake<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_vitamins_and_minerals_are_in_oats\"><\/span><strong>What vitamins and minerals are in oats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>In 100 g of oats, you get approximately 16% of the recommended daily intake of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>folic acid<\/strong><\/a> (also called vitamin B9). It is essential for the proper growth and development of the body, and pregnant women should take care of sufficient intake. They are also rich in some other B vitamins, such as <strong>vitamin B1 (thiamine)<\/strong>, which positively affects functioning of your nervous system and heart. Oats also contain <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vitamin E<\/strong><\/a>, which has antioxidant effects. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>100 g of oats contains approximately twice the recommended daily dose of <strong>manganese<\/strong>, which is important for bone health. They are also a source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>potassium<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>magnesium <\/strong><\/a>and <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron-120-caps-gymbeam.html\">iron<\/a><\/strong>. Potassium and magnesium are involved in the proper function <strong>of muscles<\/strong> and <strong>the nervous system<\/strong>. Iron ensures <strong>the transfer of oxygen<\/strong>, participates in the function of the <strong>immune system<\/strong> and is also important for the support <strong>of cognitive functions<\/strong>, such as concentration and memory. Oatmeal can thus be a great snack during a demanding working day. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_energy_value_and_nutrient_content_of_oats\"><\/span><strong>What is the energy value and nutrient content of oats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Energy Value (kcal\/kJ)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Protein<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fat<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Unsaturated Fatty Acids<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Fibre<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1499 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">55.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Tiamin (Vitamin B1)<\/center><\/th><th><p style=\"text-align: center;\">Folic Acid<\/p><\/th><th><p style=\"text-align: center;\">Iron<\/p><\/th><th><p style=\"text-align: center;\">Magnesium<\/p><\/th><th><p style=\"text-align: center;\">Phosphorus<\/p><\/th><th><p style=\"text-align: center;\">Potassium<\/p><\/th><th><p style=\"text-align: center;\">Manganese<\/p><\/th><\/tr><\/thead><tbody><tr><td>0.8 mg (72 % RDI*)<\/td><td>56 \u03bcg (28 % RDI)<\/td><td>4.7 mg (33 % RDI)<\/td><td>177 mg (47 % RDI)<\/td><td>523 mg (75 % RDI)<\/td><td>429 mg (21% RDI)<\/td><td>4.9 mg (245 % RDI)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>*Recommended Daily Intake <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_eat_oats\"><\/span><strong>Why eat oats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\"><li>Due to the content of polysaccharides and fibre, <strong>oats have a high satiating capacity. <\/strong><strong>Polysaccharides<\/strong> satiate more and for a longer period of time than simple carbohydrates (sugars), because they are <strong>digested more slowly<\/strong> and remain <strong>in the digestive tract for a longer time<\/strong>. <strong>The soluble fibre<\/strong> in oats (beta-glucans and other types of fibre) also <strong>binds water<\/strong>, which <strong>increases its volume<\/strong> and accelerates the onset of the feeling of satiety. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li><li>This makes oats an<strong> ideal food for weight loss<\/strong>. They help to <strong>satiate<\/strong> and <strong>fight<\/strong> <strong>off hunger<\/strong>, thanks to which you are likely to eat less food and lose weight easier.<\/li><li>Polysaccharides and fibre also ensure a <strong>low glycemic index<\/strong> of oats. This means that after consuming them, the <strong>blood sugar level (glycemia) increases slowly<\/strong>. Small fluctuations in blood sugar levels are definitely desirable because they help control <strong>sweet cravings<\/strong>. At the same time, there is not that much fluctuation in the perceived energy. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li><li>However, the glycemic index is also affected by heat treatment of the food or, for example, by <strong>combining it with other nutrients<\/strong>. By adding <strong>proteins<\/strong>, <strong>fats<\/strong> and another source of<strong> fibre<\/strong> to oats, their glycemic index gets even lower. <strong>Oatmeal with water<\/strong> will increase glycemia <strong>faster<\/strong> (will have a higher glycemic index) than, for example, oats with <strong>yogurt<\/strong>, <strong>nuts <\/strong>and <strong>fruit<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [14]<\/span><\/li><li>In the digestive tract, beta-glucans<strong> (soluble fibre) <\/strong>acquire a <strong>gel consistency.<\/strong> Thanks to this, they can bind bile acids, which are part of the <strong>cholesterol absorption<\/strong> process, and increase their excretion. Oats can help <strong>prevent<\/strong> high cholesterol. Including it regularly in your diet can also help if your <strong>cholesterol is already high<\/strong>. In that case it is necessary to consume at least <strong>3 g of beta-glucans <\/strong>daily. 100 g of oats contain <strong>3-8 g <\/strong>of beta-glucans.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [2,3,4]<\/span><\/li><li>Fibre in oats serves as a <strong>prebiotic<\/strong>. It &#8220;feeds&#8221; intestinal bacteria and thus helps their reproduction, thereby contributing to a better composition of the <strong>intestinal microbiota<\/strong>. That&#8217;s also why it improves digestion and helps <strong>prevent constipation. <\/strong>However, having a healthy intestinal microbiota is also a good <strong>prevention of many diseases<\/strong>, such as colon cancer, type 2 diabetes mellitus or obesity. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg\" alt=\"Oats in the diet\" class=\"wp-image-391833\" width=\"843\" height=\"563\" title=\"Oats in the diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_prepare_oats\"><\/span><strong>How to prepare oats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>There are many variations of oats available: coarse (unground), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fine<\/strong><\/a> (ground), or <strong>sprouted oats<\/strong>. You can also find them processed into <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>instant oatmeal <\/strong><\/a>or <strong>oat flour<\/strong>. All of the above have an endless number of uses and are suitable for both <strong>sweet<\/strong> and <strong>savoury<\/strong> dishes.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Sweet oats<\/strong><\/h3>\n\n<ul class=\"wp-block-list\"><li>The most famous dish made from oats is definitely <strong>oatmeal<\/strong>. Whether you cook oatmeal with <strong>milk<\/strong>,<strong> water<\/strong> or make <strong>unsweetened instant oats<\/strong>, you have a great base for breakfast, or a larger snack. You can also break the tradition of oatmeal for breakfast and enjoy it for <strong>dinner,<\/strong> for example as a nutritious post-workout meal.<\/li><li>Always supplement oats\/instant oatmeal with <strong>protein<\/strong> (in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"o (opens in a new tab)\">whey protein<\/a>, plant-based <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">protein<\/a>, yogurt, quark, etc.) and add <strong>fruit<\/strong>, possibly even <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nuts, seeds<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nut butter<\/a>. If you need inspiration, you can try this <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-post-workout-high-protein-porridge\/\">instant protein oatmeal<\/a>.<\/li><li>Oats are a good addition to <strong>yogurts<\/strong> with some <strong>fruit <\/strong>and <strong>nuts<\/strong>. And if you fancy a change, you can replace fresh fruit with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">freeze-dried<\/a>.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-granola-with-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Granola<\/a>, which is made from oats, is also suitable for combining with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-granola-with-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">yogurt <\/a>or<strong> quark<\/strong>.<strong> <\/strong>If you prefer homemade granola, you can making <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crispy-granola-with-nuts-and-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">granola with nuts and quinoa<\/a>.<\/li><li>For those who don&#8217;t have time in the morning, but want to prepare a tasty full breakfast: You can try <strong>soaking<\/strong> oats in milk or yogurt, leaving them <strong>overnight in the refrigerator<\/strong> and just finishing them off with some fruit or nut butter in the morning. Try, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-coconut-and-chocolate-overnight-oats\/\">coconut-cocoa <\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-coconut-and-chocolate-overnight-oats\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"o (opens in a new tab)\">oatmeal<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-overnight-oats-with-puding-chocolate-crust\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">oatmeal with pudding and chocolate crust<\/a>.<\/li><li>If you want to take the effects of oats to an even higher level, prepare <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fermented-overnight-oats-with-nuts-and-fruits\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fermented oatmeal<\/a>. Cover oats with <strong>a white sour drink <\/strong>(kefir milk, acidophilus milk, buttermilk, etc.) and let stand <strong>for 8-12 hours at room temperature<\/strong>. Fibre in oats serves as food for microorganisms in sour drinks. They multiply during fermentation and the result is nutritious food that supports <strong>healthy intestinal microbiota<\/strong>. In addition, fermented oatmeal is <strong>better digestible<\/strong> and the nutrients in it are better <b>utilised<\/b>.<\/li><li>You can also use oats or instant oatmeal to create a <strong>base<\/strong> for a cake. Try, for example, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-high-protein-frozen-cake-with-delicate-coconut-cream\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cake with coconut cream<\/a> or a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-bake-coconut-cake-with-a-solid-dose-of-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">No-bake coconut cake<\/a>.<\/li><li>Oats are also suitable as a part of the <strong>dough<\/strong> for various cakes, pancakes and fritters. You will definitely like these <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-banana-oat-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">banana pancakes<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-peanut-butter-strawberry-jelly-bars\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">peanut slices<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-peanut-butter-strawberry-jelly-bars\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fruit crumble<\/a>.<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg\" alt=\"Oats Sweet Recipes\" class=\"wp-image-391848\" width=\"843\" height=\"563\" title=\"Oats Sweet Recipes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Savoury oats<\/strong><\/h3>\n\n<ul class=\"wp-block-list\"><li>You can blend oats (or use fine oats) and use them to <strong>thicken soups and sauces<\/strong>.<\/li><li>By adding oats to the dough when <strong>baking bread<\/strong>, you increase its nutritional value.<\/li><li><strong>Oatmeal<\/strong> also tastes great as a savoury dish. Just add some cottage cheese, herbs and vegetables. You can also try melting grated cheese in cooked oatmeal and add a hard-boiled or fried egg on top in addition to vegetables and herbs. For both sweet and savoury options, the possibilities are endless.<\/li><li>You can also add oats to <strong>savoury muffins, <\/strong><strong>patties <\/strong>or <strong>burgers<\/strong>, for example.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span><strong>What should you remember?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Oats are definitely one of the <strong>most nutritious cereal grains<\/strong>. Not only are they rich in <strong>vitamins<\/strong> and <strong>minerals<\/strong>, but they also contain a decent amount of <strong>high-quality protein<\/strong> and <strong>fat<\/strong>. Their high <strong>fibre<\/strong> content helps with adjusting the composition of the intestinal microbiota, controlling cholesterol or blood sugar levels. Due to their high ability to <strong>satiate<\/strong>, they should be included in the diet of everyone who is trying to <strong>lose weight<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>If you liked the article, don&#8217;t keep it to yourself and spread it by sharing it with your friends.<\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPorridge\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Oats are one of the most nutritious cereal grains. They support healthy digestion, helps with weight loss and can also influence cholesterol levels. In this article, we will tell you about other health benefits and how to easily prepare oats.<\/p>\n","protected":false},"author":156,"featured_media":391887,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7241,7619,7349,7465],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392136","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-carbohydrates","9":"tag-health","10":"tag-nutrition","11":"tag-oats","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Oats: What Nutrients They Contain and Why to Include Them in Your Diet - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What are the nutritional benefits of oats? Prepare them sweet or salty and enrich your diet with fibre, make losing weight easier and improve your health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oats: What Nutrients They Contain and Why to Include Them in Your Diet - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What are the nutritional benefits of oats? Prepare them sweet or salty and enrich your diet with fibre, make losing weight easier and improve your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-13T09:12:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-09-16T09:30:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Oats: What Nutrients They Contain and Why to Include Them in Your Diet\",\"datePublished\":\"2022-09-13T09:12:41+00:00\",\"dateModified\":\"2022-09-16T09:30:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\"},\"wordCount\":2119,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png\",\"keywords\":[\"carbohydrates\",\"health\",\"nutrition\",\"oats\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\",\"name\":\"Oats: What Nutrients They Contain and Why to Include Them in Your Diet - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png\",\"datePublished\":\"2022-09-13T09:12:41+00:00\",\"dateModified\":\"2022-09-16T09:30:26+00:00\",\"description\":\"What are the nutritional benefits of oats? Prepare them sweet or salty and enrich your diet with fibre, make losing weight easier and improve your health.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Ovsen\u00e9 vlo\u010dky: Ak\u00e9 \u017eiviny obsahuj\u00fa a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Oats: What Nutrients They Contain and Why to Include Them in Your Diet\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Oats: What Nutrients They Contain and Why to Include Them in Your Diet - GymBeam Blog","description":"What are the nutritional benefits of oats? Prepare them sweet or salty and enrich your diet with fibre, make losing weight easier and improve your health.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/","og_type":"article","og_title":"Oats: What Nutrients They Contain and Why to Include Them in Your Diet - GymBeam Blog","og_description":"What are the nutritional benefits of oats? Prepare them sweet or salty and enrich your diet with fibre, make losing weight easier and improve your health.","og_url":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/","og_site_name":"GymBeam Blog","article_published_time":"2022-09-13T09:12:41+00:00","article_modified_time":"2022-09-16T09:30:26+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Oats: What Nutrients They Contain and Why to Include Them in Your Diet","datePublished":"2022-09-13T09:12:41+00:00","dateModified":"2022-09-16T09:30:26+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/"},"wordCount":2119,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png","keywords":["carbohydrates","health","nutrition","oats"],"articleSection":["Diet and healthy lifestyle"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/","url":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/","name":"Oats: What Nutrients They Contain and Why to Include Them in Your Diet - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png","datePublished":"2022-09-13T09:12:41+00:00","dateModified":"2022-09-16T09:30:26+00:00","description":"What are the nutritional benefits of oats? Prepare them sweet or salty and enrich your diet with fibre, make losing weight easier and improve your health.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png","width":1200,"height":628,"caption":"Ovsen\u00e9 vlo\u010dky: Ak\u00e9 \u017eiviny obsahuj\u00fa a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Oats: What Nutrients They Contain and Why to Include Them in Your Diet"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/392136","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=392136"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/392136\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/391887"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=392136"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=392136"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=392136"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=392136"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=392136"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}