How many calories in 30g of oats? Oats are an extremely healthy food source. Besides, oats not only provide many nutrients but also have weight loss effects. The article below will explore more closely why this food is significant in weight loss.
What nutritional ingredients does oatmeal contain?
Currently, many people love to eat oatmeal and it is added to their daily menu by the great nutritional values it brings to health.
Oats are a type of whole grain that provides a lot of energy such as protein, carbohydrates, fat, and fiber. vitamins and minerals. According to research from nutrition experts, 100g of oats will have 16.9g of protein and 66.3g of carbs. 10.6g fiber, 6.9g fat and other essential nutrients.
Carbohydrates (Starch)
In oats there are three types of starch: quickly digestible starch (7%), starch Slow digesting powder (accounting for 22%), resistant powder (accounting for 25%). In particular, slowly digested starch when loaded into the body will be broken down and absorbed more slowly. From there, it creates a feeling of fullness for a long time and limits the human body’s appetite. In addition, resistant starch also plays an important role as fiber will be eliminated through the digestive system to help improve intestinal health.
Protein
Protein in oats accounts for 11 – 17% of dry weight. This can be considered higher in protein than other grains. Furthermore, 80% of the protein in oats is avenalin – an ingredient that can be found in any grain except beans.
Vitamins and minerals
In oats there are many vitamins and minerals necessary for growth and muscle activity. can. Among them, it is necessary to include vitamin B1 (thiamine), manganese, phosphorus, iron, selenium, etc.
Antioxidants
- Avenanthramides this antioxidant is found only in oats which cannot be found in any other cereal. This is a powerful antioxidant and also has the ability to reduce swelling and inflammation in the arteries. In addition, it can effectively stabilize blood pressure.
- Ferulic Acid: This is a common antioxidant found in oats and other grains.
About how many calories does 100g of oats contain?
Oats are a food suitable for diets to lose weight. However, to calculate the exact amount of oats in each meal, how many calories does 100g of oats contain?
According to nutritional research results, 100g of oats contains an average of about 389 calories. With such a calorie content, eating oats can help you maintain enough energy for a healthy day of activity and work.
In fact, when you know how many calories 100g of oats contain, you can completely calculate the calorie content of oats in other units such as 30g, 50g or 1 bowl,..
How many calories in 30g of oats?
In 100g of oats, there are an average of 389 calories, so how many calories are in 30g of oats?
Normally, when researching the nutritional content of foods, experts will determine the quantity per 100g of food and do not determine many quantitative levels. different. However, using normal calculation methods, we can completely think of the desired result.
Accordingly, 30g of oats will provide the body with about 117 calories.
Health benefits found in oats
As mentioned above, oats are a healthy grain. Full of fiber and protein. At the same time, it promotes digestion, eliminates toxins and makes skin bright and smooth.
Here are some health benefits of oats:
Increases concentration and improves digestion
Because oats are rich in fiber, containing iron, zinc, calcium, vitamin A, and vitamin B to help increase concentration as well as improve good digestion.
Delicious and convenient breakfast
Eating oatmeal is very good for the digestive system. Therefore, you can cook oatmeal porridge for children every morning. This is not only good for the digestive system, but also helps develop children’s intelligence. Limit diseases such as cardiovascular disease or heart defects in children.
Supports weight loss
Oats belong to the group of diet foods that many people love after cereals. You can process oats into many different dishes such as oat cakes, pies, oatmeal porridge, etc. The fiber and nutrients in oats will help you feel full for a long time. At the same time, it is extremely effective in supporting weight loss or people on diets.
Increases the body’s mobility
People who eat barley will have a supple body and work longer productively than those who do not eat oats. This conclusion comes from a survey by British researchers. This will prove that oats will help the body burn excess fat. Increase muscle mobility, maintain activity longer.
Anti-cancer
One side effect of oats that cannot be ignored is that it helps improve health. At the same time, it prevents cancer and cardiovascular disease. Women who eat oats will limit breast cancer or premenopausal syndrome and regulate endocrine.
Helps keep the heart healthy
Eating oats helps reduce cholesterol in the blood with outstanding properties. Specifically, oats help the body reduce bad LDL cholesterol (this cholesterol is considered harmful to the heart) and does not affect good HDL cholesterol. This is the result of research by professors at the University of Kentucky (USA).
If you eat oats every day, it will reduce the risk of heart attack as well as diabetes and obesity. Helps reduce cholesterol in the blood and avoid osteoporosis.
Oats diet plan
The oatmeal diet plan below will cover 2 weeks:
- Week 1: Eat oatmeal three times a week. Remember to choose whole oats instead of instant oats. Besides, you can add some fruits to oatmeal during this stage.
- Week 2: During the second week, you need to eat oats at least one or two meals a day with healthy low-fat options for the remaining meals. You can incorporate more fruits and vegetables into your favorite oatmeal dishes. From there, it is guaranteed that your weight will improve significantly after 2 weeks of dieting.
Through the article below, My Auris has shared useful information about popular cereals as well as How many calories are in 30g of oats. Hopefully this article will help you take care of your health as well as understand the calorie content of a serving so you know how many total calories you consume per day. Thanks to that, it will bring benefits. Good for your body. Wishing you a healthy life every day!
Kim Dung
