Oats are one of the best natural foods for us to eat because they contain many essential nutrients our body needs, as well as a large amount of fiber.  

Some facts about oats:

• Known botanically as Avena sativa
• Contain more protein and oils than most other grains
• Have always flourished where climates are too cold or wet for other grains
• Enabled horses to grow more muscle bulk and strength to compete with oxen in medieval Europe

Dr. Samuel Johnson, in his “Dictionary” of 1755, defined [the oat] as “A grain which in England is generally given to horses, but in Scotland supports the people.”

Nutritional Distinctions of Oats

“Oatmeal is the only food that naturally contains GLA (gamma linolenic acid), an essential fatty acid critical to the body's production of the favorable eicosanoids (PGE1 - prostaglandins). Eating steel-cut oats (very slow cooking) four times a week will provide you with a good supply of GLA.” (Excerpt from www.netrition.com)

Some of us know that there are other sources of GLA such as evening primrose oil, borage oil, and black currant seed oil. However, these are processed oils rather than whole foods like oats, so the above statement may explain some elevated GLA on our fatty acids tests. We’ve been wondering where the GLA is coming from in patients who say they don’t take supplemental oils—now we need to find out if they eat oatmeal 4 times per week! Or suggest they start, if GLA is low.

Below is the current known nutrient profile of the venerable oat. Notice the mineral content. Impressive.

Nutrients in 100 Grams of Oats (just under ½ cup dry)

Nutrient       Unit of Measure    Oats     %> Wheat

Food energy         KCal:          389         19%

Total lipids         Gms:          6.9        348%

Vitamin E             Mg:         1.09      Infinite

Thiamin               Mg:        0.763         99%

Riboflavin            Mg:        0.139         21%

Folacin              Mcg:           56         47%

Potassium             Mg:          429         18%

Calcium               Mg:           54         86%

Phosphorus            Mg:          523         82%

Magnesium             Mg:          177         40%

Iron                  Mg:         4.72         48%

Zinc                  Mg:         3.97         50%

Pantothenic acid      Mg:        1.349         41%

Copper                Mg:        0.626         44%       

Manganese             Mg:        4.916         23%

Recipe to try:

OATMEAL - BLUEBERRY MUFFINS

1. 1c. plus 2 tbsp. unbleached all-purpose flour
2. 1 c. oatmeal
3. 1/3 c. raw sugar
4. 1 tbsp. baking powder
5. 1/2 tsp. sea salt
6. 1 c. milk (soymilk works fine too)
7. 1 egg
8. 1/4 c. organic canola or sunflower oil
9. 1 c. blueberries (frozen work well too)
10. Combine dry ingredients in large bowl. Combine egg, milk and oil in another bowl. Add liquid mixture to dry ingredients. Stir until moistened. Fold 1 cup blueberries into muffin batter. Spoon into greased muffin pan(s). Bake at 400 degrees for 15 to 20 minutes. Remove from pans immediately.

Makes 1 dozen muffins. Enjoy!