What is the dietary fiber content of oats?

　　Oats are a common cereal that is rich in a variety of nutrients, and dietary fiber is one of its important nutrients. What is the dietary fiber content of oats? Which ways of eating can better retain dietary fiber?

What is the dietary fiber content of oats?

　　Oats are relatively rich in dietary fiber. Per 100 grams of dry oats, the dietary fiber content is about 10-15 grams. Among them, soluble dietary fiber accounts for about half, mainly β-glucan. This fiber can form a gel-like substance in water. ； Insoluble dietary fiber includes cellulose, hemicellulose, etc. The two fibers together constitute the main part of oat dietary fiber, making it a category with higher dietary fiber content among cereals.

Which ways of eating can better retain dietary fiber?

　　1. Avoid excessive fine processing

　　When making oatmeal products, try to choose whole oats, steel-cut oats or coarsely ground oatmeal to reduce fine grinding and multiple processing to avoid damage or loss of dietary fiber during processing.

　　2. Control cooking time

　　When cooking oats, add the oats after the water is boiled and cook until they are cooked and soft. Generally, it should be controlled for 15-20 minutes. Avoid long-term cooking to prevent the dietary fiber structure from being overly decomposed and reducing its original effect.

　　3. Reduce additional additives

　　Cook oats directly and try not to add too much sugar, oil or refined ingredients. Such ingredients will dilute the proportion of dietary fiber and may also affect its function.

　　4. Pair with natural ingredients

　　It can be paired with fresh fruits, nuts, etc., which not only increases the diversity of the diet, but also does not destroy the dietary fiber of oatmeal itself, and can also supplement more types of fiber through the combination of ingredients.

　　5. Avoid soaking for too long in advance

　　Short-term soaking (within 30 minutes) can help the oats cook thoroughly, but if the soaking time is too long, part of the soluble dietary fiber will dissolve in the water, and discarding the soaking water will cause the loss of dietary fiber.

　　Oats are loved for their high dietary fiber content. Preserving its dietary fiber through proper eating methods can better exert its value. You can choose the appropriate type of oatmeal and cooking method according to your own taste preference.