Nutritional Value of Oats
Given below is the nutritional value per 150 gm of oats:
- Water - 12.82 gm
- Energy - 607 kcal
- Protein - 26.35 gm
- Total lipid (fat) - 10.76 gm
- Ash - 2.68 gm
- Carbohydrates - 103.38 gm
- Fiber - 16.5 gm
- Calcium, Ca - 84 mg
- Iron, Fe - 7.36 mg
- Magnesium, Mg - 276 mg
- Phosphorous P - 816 mg
- Potassium K - 669 mg
- Sodium Na - 3 mg
- Zinc - 6.19 mg
- Manganese Mn - 7.689 mg
- Vitamin C - 0.0 mg
- Thiamin - 1.190 mg
- Riboflavin - 0.217 mg
- Niacin - 1.449 mg
- Vitamin B6 - 0.186 mg
- Folate - 87 mcg
- Vitamin B12 - 0.0 mcg
- Fatty acids - 1.899 gm
Health and Nutrition Benefits of Eating Oats
- Oats comprise of one of the best sources of Inositol, which is very important for maintaining blood cholesterol level. In other words, eating oats regularly can help keep your cholesterol in check.
- They contain very high levels of calcium, potassium and magnesium, coupled with Vitamin B-complex. All these vitamins and minerals are very essential for the nervous system.
- Cooked oats can help relieve fat from the body, while unrefined oatmeal can reduce stress.
- Because of the high fiber content present in oats, they are said to be helpful in preventing bowel cancer.
- Since oats have lots of fiber, having them regularly can help cure constipation.
- If consumed on a frequent basis, they can help lower the chances of having heart disease.
- Apart from being a good source of protein, oats also provide vitamin E, zinc, copper and iron to the body.
- They have also been proven to act as an effective anti-depressant. In other words, having oats can calm you down and help treat depression as well.
- Oats, with more soluble fiber than any other grain, can slow down the digestion process and provide an extended sensation of fullness. This makes them good for people who want to lose weight.
- If you eat regularly, the rise in blood sugar level gets spread over a longer period of time. This helps prevent many of the complications associated with diabetes.
- Oats contain phytochemicals (plant chemicals), which are believed to protect the body from chronic diseases, such as cancer.
So these cupcakes are definitely healthy. Not only are they healthy, they are moist and tasty.
They are great for breakfast or a light lunch snack!
200g oat bran (I used instant oats)
75g plain flour
1 teaspoon baking powder
pinch of salt
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1 large egg
3 tablespoon vegetable oil (I used canola)
1 tablespoon honey
1/4 cup loosely packed brown sugar
350 ml milk (I used HL)
1 teaspoon vanilla extract
270g grated carrot (I grated them coarsely)
135g apple, coarsely grated or chopped
1. Combine all dry ingredients in A. Set aside.
2. Mix all ingredients in B till well mixed. Then stir in C.
3. Add the dry ingredients and mixed well.
4. Fill mixture into cups and baked in preheated oven 160 deg C for 20 to 25 minutes.