Oats
A grain that is extremely low in sodium and high in both potassium and fiber, making it an ideal DASH diet staple for breakfast and baking.
Nutritional Information
Calories 156 per 1/2 cup dry (40g)
Sodium 1mg per 1/2 cup dry (40g)
Potassium 172mg per 1/2 cup dry (40g)
Fiber 4.2g per 1/2 cup dry (40g)
Introduction
Oats are a grain that is extremely low in sodium and high in both potassium and fiber,
making them an ideal DASH diet staple. This versatile grain can be enjoyed as a hot breakfast
cereal, used in baking, or added to smoothies, providing a nutrient-dense foundation for
heart-healthy meals.
Health Benefits
- Naturally very low in sodium
- High in potassium as part of a balanced diet
- Very high in fiber
- Provides whole grain nutrition
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
Oats can be prepared in several ways to suit different dishes. For hot cereal, cook rolled
oats or steel-cut oats with water or low-fat milk until tender. Overnight oats are made by
soaking oats in liquid overnight in the refrigerator. Oats can also be ground into flour for
baking, or added whole to smoothies for extra nutrition. The cooking time varies by type—steel-cut
oats take longer than rolled oats, but both are simple to prepare.
Storage
Dry oats are a pantry staple that store very well in an airtight container in a cool, dry
place for up to 2 years. Keep them sealed to prevent pests and maintain freshness. Once cooked,
oats should be refrigerated and used within 3-5 days. Cooked oats can also be frozen for
longer storage. When storing dry oats, check periodically for any signs of moisture or pests.
Cooking Tips
- Look for whole rolled oats or steel-cut oats for best nutrition
- Avoid flavored instant oats with added sugar and sodium
- Bulk purchases offer good value for regular use
- Check for freshness date when purchasing
- Oats can be used in both sweet and savory applications