What’s an Oat?
It’s a grain. Hard outer shell, husk removed = Groat
Oat Groat is the whole
Steel Cut just means they chopped it
Flattened and crushed = Oat “flakes” = Oatmeal
What’s In It?
Nutrient makeup of an Oat =
Mostly Carbs (66%), Including 11% Dietary fiber,
Beta Glucans - lower cholesterol, heart healthy,
7% fat
17% protein
Strong amino acid profile, almost complete, just lacking a bit in lysine
Mostly B vitamins, and solid mineral complex
BUT
Have anti nutrients Phytic Acid, Lectins, Tannins
So What?
irritate the gut and steal minerals from your body making them bad
So Oats Are Bad?
Sometimes yes,
Processing - kiln treatment can reduce vitamin content & change starches so they’ll spike blood sugar, change fiber to be less functional
Glyphosate - usually found in oatmeals, lower levels if you go Organic
Mycotoxins - possible,
You Can Fix That
Sprouting and soaking,
If soaking only, add 10% of buckwheat groats to fight phytic acid
Look for organic, look for clean, short processing cycles
Gluten?
Effectively, yes. Probably cross contaminated with in the factory (wheat, barley, rye, etc).
Contain Avenin, which can cause irritation similar to gluten intolerance, sometimes bloating.
Inflammatory?
Clean organic oats are likely to reduce inflammation
Blood Sugar?
Less processed oats have lower glycemic index around 55
Instant oats are higher around 80
Gas?
Probably gassy because lots of fiber means you’re feeding gut bacteria, Farts are good for you.
Bloating?
Bloating depends on how much you eat and your sensitivity but it is possible
Keto?
No because high carbs
Last How Long?
Up to two years in an airtight container, less without
Research
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