breakfast bowls

the benefits of whole oats

July 14 2016 by Jess

Whether you prefer a warm bowl of oatmeal with honey or a refreshing mason jar of chilled overnight oats with berries, a daily serving of whole oats to contribute to a long and healthy life.

So what are the benefits of whole oats? Our nutritionist Jess shares her favorite benefits of whole oats along with her favorite snacks and recipes to help you get a daily serving of deliciously, nutritious whole oats!

1. Helps prevent disease

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 oatmeal) lowers the risk of cancer by 20% and the risk of cardiovascular disease by 20%.

“Oats contain phosphorus and copper, two important minerals which are needed for strong bones and teeth, but we also need copper for a healthy immune system and for a healthy nervous system.” -Jess, graze nutritionist

bircher muesli

2. Boosts energy

We love oats because they are super high in manganese which we need for energy and to protect our bones and cells from stress. Oats are also packed with phosphorus and copper, two important minerals for strong bones and a boost of energy.

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

3. Packed with protein

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

“Oatmeal, 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.” -Jess, graze nutritionist

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.

view all posts by Jess

more from the graze blog