that speeds the oxidation of fats. Rolling and steaming oats to make oatmeal inactivates the
enzyme and retards rancidity.
Oatmeal is a good source of nonheme iron, the form of iron found in plants. Plain
uncooked oatmeal has no sodium, but water in which it is cooked may make the finished
cereal a high-sodium food.
One-half cup plain oatmeal has two grams dietary fiber, one gram fat (0.2 g saturated
fat), and 0.79 mg iron (5.3 percent of the RDA for a woman of childbearing age).
The Most Nutritious Way to Serve This Food
With a low-fat source of high-quality protein, such as low-fat milk, low- or nonfat cheese.
Diets That May Restrict or Exclude This Food
Gluten-restricted, gliadin-free diet
Low-carbohydrate diet
Low-fiber, low-residue diet
Low-sodium diet
Buying This Food
Look for: Tightly sealed boxes or canisters.
Avoid: Bulk cereals; grains in open bins may be exposed to moisture, mold, and insect
contamination.
Storing This Food
Keep oats in air- and moistureproof containers to protect them from potentially toxic fungi that
grow on damp grains. Properly stored and dry, rolled oats may keep for as long as a year. Whole-
grain oats (oats with the outer fatty covering) may oxidize and become rancid more quickly.
Preparing This Food
What Happens When You Cook This Food
Starch consists of molecules of the complex carbohydrates amylose and amylopectin
packed into a starch granule. As you heat oatmeal in liquid, its starch granules absorb
Oats (Oatmeal)