breakfast bowls

the benefits of oats

22nd June 2016 by Jess

Whether you prefer a warm bowl of porridge with honey, or a refreshing helping of bircher muesli with berries, a daily helping of whole oats can contribute to a long and healthy life.

bircher muesli

A meta-analysis of 12 studies involving nearly 800,000 people found that eating 70g of whole grains a day – the equivalent of a large bowl of porridge – lowers the risk of cancer by 20% and the risk of cardiovascular disease by 20%.

Porridge, brown rice, corn and quinoa all offer the same wholegrain-like benefits, but we are rather obsessed with whole oats at graze, and try to get them into as many of our baked goods as possible.

Oats are already the breakfast of choice for many athletes and also for dieters, who find the high fibre levels give them energy for longer by helping to lower glucose level in the bloodstream and slow the release of sugar in the stomach.


Whole grains, where the bran and germ remain, contain 25% more protein than refined grains, such as those that make white flour, pasta and white rice.

As well as the taste and health protective benefits, we also love oats because they are high in manganese which we need for energy and to protect our bones and cells from stress.

Oats also contain phosphorus and copper, two important minerals which are again needed for energy, as well as strong bones and teeth, but we also need copper for a healthy immune system and for a healthy nervous system.

Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

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