Oats
A whole grain that supplies soluble fiber, complex carbohydrates, and several minerals.
Key nutrients
Beta-glucan soluble fiber, manganese, phosphorus, magnesium, iron, and B vitamins.
Benefits and evidence
Oat beta-glucan can contribute to a heart-healthy eating pattern and may help meals feel more satisfying.
How to use it
Cook as oatmeal, soak overnight, add to yogurt, or use in homemade granola and baking.
Practical serving
About one-half cup dry oats, adjusted for appetite and energy needs.
Precautions
People with celiac disease should choose oats specifically labeled gluten-free because cross-contact with wheat is common.
Sources and review
USDA FoodData Central. Oats. https://fdc.nal.usda.gov/
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