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Oats are a nutritious cereal grain rich in soluble fiber, vitamins, minerals, and phytochemicalsiBioactive compounds found in plant-based foods that act as antioxidants and have antimicrobial effects. that can boost health over time. Hence, eating whole-grain foods, such as oats during pregnancy seems a healthy choice. Most people eat oats to lose weight and maintain good health, but the same may not be suitable when pregnant. Since oats can cause gastrointestinal issues in sensitive individuals, you may want to know if oats are a safe choice for pregnant women. So, read this post to learn about oats’ safety for expecting mothers, their possible health benefits, side effects, and appropriate ways to include oats in your pregnancy diet.
Is It Safe To Eat Oats During Pregnancy?
Yes, oats are safe to eat during pregnancy as they contain all the essential nutrients required for the mother and the baby. According to the US Food and Drug Administration, it is advisable for pregnant women to consume whole grains such as oats, wheat, and barley for proper nutrition (1).
Benefits Of Eating Oats During Pregnancy
Oats are beneficial for pregnant women for a variety of reasons.
1. Excellent source of energy
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You will need a constant dose of energy during pregnancy. The rich carbohydrates and lipids present in oats give you the much-needed instant energy boost (2).
2. Complex carbohydrates ensure slow digestion
Oats contain three main structures, braniThe fibrous, hard outer layer of grains. , endospermiThe tissue inside plant seeds that stores food. and germiThe core of a plant seed rich in healthy fats, vitamins, and antioxidants, which gives rise to a new plant. . Unlike simple carbs, complex carbs take time to break down and digest. This helps to keep the blood sugar levels in check and lowers the risk of gestational diabetes. Slow digestion also ensures weight gain in a healthy way.
3. Dietary fiber prevents constipation
Constipation is a common complaint during pregnancy. Oats contain a considerable amount of soluble fiber and will help ease digestion, improve bowel movements and thus treat constipation (3). Optimum fiber intake with effective calorie management can help in healthy weight gain during pregnancy.
Quick fact4. Folic acid helps fetal development
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White Oats are a natural source of folate, the enriched variety supplies the folic acid. Folic acid plays a vital role in the development of the fetal brain and nervous system. It thus reduces the risk of congenital disabilitiesiA structural or functional abnormality present from birth. when consumed during early pregnancy.
5. Iron minimizes the risk of anemia
Intake of oats every day gives you the required iron, which decreases the likeliness of getting anemia
(4).
6. Vitamins B1 and E
Vitamin B1 in oats is essential for breaking down fat and protein in the body and keeping the mucus membranesiThe protective mucous-secreting inner lining of the organs and body cavities strong and healthy. Vitamin E is an antioxidant, which reduces the risk of free radicaliUnstable molecules that cause damage to cells in the body leading to illnesses. damage and keeps your skin glowing and healthy.
7. Essential minerals
Oats contain significant amounts of calcium, potassium, selenium, and phosphorus.
They offer multiple benefits, from bone health to teeth formation, improving immunity, and fetal growth and development. These minerals can also help promote maternal health by supporting various bodily functions, such as heart health.
Next, know more about the nutrition oats provide.
Nutritional Value Of Oats
100 grams of instant, fortified or plain oats contain the following nutrients:
| Nutrient | Amount |
|---|---|
| Calories | 389kcal |
| Water | 84.03g |
| Carbohydrates | 66g |
| Protein | 16.8g |
| Fiber | 10.6g |
| Fat | 6.9g |
| Sugars | 0.46g |
| Vitamins | |
| Folic acid | 71mcg |
| Vitamin E | 0.07mg |
| Niacin | 0.96mg |
| Riboflavin | 0.13mg |
| Pyridoxine | 0.290mg |
| Vitamin A | 433IU |
| Vitamin K | 0.4mcg |
| Electrolytes | |
| Potassium | 429mg |
| Sodium | 2mg |
| Minerals | |
| Calcium | 54mg |
| Iron | 4.7mg |
| Phosphorus | 523mg |
| Magnesium | 177mg |
| Zinc | 3.9mg |
g=grams; mg=milligrams; mcg=micrograms
What Are The Possible Side Effects Of Eating Oats In Pregnancy?
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In addition to the health benefits, some also experience adverse side effects when they eat oats in excess.
- Overconsumption of oats can cause diarrhea and indigestion in some women. Therefore, have them in limited quantities.
- Some can experience intestinal blockage with overeating of oats.
- If you have a gluten allergy, you might be allergic to oats also.
To avoid these adverse side-effects, it is important to know how to consume oats in a healthy and safe way.
Ways To Include Oats In Pregnancy Diet
Oats are a versatile food with multiple uses. They are available in the form of steel cut oats, whole oats, rolled oats, oat flour, and instant oats. Some simple ways of adding oats to your diet include:
- Boil with milk or water and add honey, freshly sliced fruits or vegetables to prepare nutritious breakfast cereals.
- Oat flour is the best replacement for all-purpose flour for making cookies, pancakes, tortillas, bread, muffins and pie crusts.
- You can add flavorings such as maple syrup, cinnamon, ice-cream, sugar, whipped sugar and more to basic oatmeal to beat pregnancy cravings.
Oats are easy to cook. Therefore, you can try out various combinations, different flavors and discover the perfect meal for yourself.
Shelly, a mother, shares how she incorporated oats into her pregnancy diet. She explains, “I got sick of oatmeal, so I made some oat bars with leftover steel-cut oats I had sitting in my kitchen. You can mix bananas, blueberries, honey, and tons of other ingredients with oats and bake on a flat pan, and then cut into squares to make bars. Super easy and great for snacking or when I’ve been super tired in the morning and need to eat right away (i).”
Quick tip
Here are a few pregnancy-friendly oat recipes:
1. Apple cinnamon oatmeal
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You will need:
- 2/3 cup oats
- 1 cup low-fat milk
- ½tbsp cinnamon
- 1 small apple, chopped
- Handful of walnuts
- Sugar as required
How to cook:
- Boil milk and add oats to it
- Add cinnamon and keep stirring for ten minutes
- Add sugar according to your preference
- Cover the container and keep in the refrigerator overnight
- Next day morning, add chopped apples and walnuts to the cooked oatmeal.
- The meal is ready to eat.
Preparation time:
10min
Servings: 1
Quick tip2. Oats vegetable soup
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You will need:
- ½ onion, chopped
- ½ carrot, chopped
- A few florets of cauliflower
- 2tbsp peas
- 4 to 5 French beans, chopped
- 3 to 4 garlic cloves, chopped
- 1tbsp steel-cut or rolled oats
- 1 cup water
- 1tsp oil
- Salt and pepper for taste
How to cook:
- Heat some oil in a pan; add onion, garlic and sauté for some time
- Add oats and chopped vegetables, and stir for five minutes
- Add water and cook until the vegetables turn soft
- Sprinkle some salt and pepper and serve hot
- You can also add fresh lemon juice before serving
Preparation time:
15min
Servings: 2
Next, we answer a few commonly asked questions about eating oats when pregnant.
Frequently Asked Questions
1. Can I eat oats during early pregnancy?
Yes, you can eat oats in the early stages of pregnancy as they are known to offer multiple health benefits. One of the key benefits is enriched oats supply good levels of folic acid, essential for fetal cell growth and development (5).
2. Is it normal to crave raw oats during pregnancy?
Yes, it is normal to crave for raw oats in pregnancy. But you should avoid eating them as they can lead to discomfort in the stomach and intestine.
3. Can I eat masala oats during pregnancy?
It is better not to eat masala oats as they contain dehydrated veggies, which are the processed forms of fresh vegetables. Consuming food in its natural form is always a good option during pregnancy as it tastes better and keeps you healthier.
4. Is it safe to eat oatmeal during the first trimester?
Yes, it is safe to eat oatmeal during the first trimester. It can beat morning sickness by calming the stomach.
5. Can I eat overnight oats during pregnancy?
Overnight oats are a good option for breakfast when in a hurry. You can add freshly chopped fruits, nuts, and seeds and drizzle them with honey for extra texture and taste. While adding chopped fruits will provide you with fiber, vitamins, minerals, and antioxidants, nuts and seeds will offer omega-6 and omega-3 fatty acids essential for healthy fetal development.
Oats are a versatile food that can provide vital micro and macronutrients and bioactive compoundsiMolecules with antioxidant properties and health-promoting effects present in plants and some foods. that promote long-term health. You can consume oats during pregnancy by making several sweet and savory dishes, such as porridge and soup. Also, you can use oats flour to make bread, muffin, and energy bars. Consuming oats in moderation as a part of a well-balanced diet can provide you with sufficient energy. They contain vital nutrients, such as vitamin B1, folic acid, and iron, that can contribute to your and your baby’s nutritional needs.
Infographic: How Oats Can Help You When Pregnant
Loaded with dietary fibers, calories, and other essential nutrients, oats are one of the healthiest grains to be included in the pregnancy diet in different ways. So, scroll through the infographic below to learn about several benefits of eating oats when pregnant. Illustration: Momjunction Design Team
Key Pointers
- Oats are rich in complex carbohydrates, fiber, iron, vitamins B1 and E that benefit pregnancy health.
- Health benefits of oats during pregnancy include fetal brain development, enhanced immunity, and improved skin and bone health.
- Oats can be added to the pregnancy diet in many ways, including steel-cut oats, rolled oats, and whole oats
- Overeating oats can result in diarrhea, discomfort, and intestinal blockage. Pregnant women who are gluten intolerant should avoid oats.
- To eliminate side effects, oats should be consumed in moderation and pregnant women should be aware of the proper ways to incorporate them into their diet.
Image: Dall·E/MomJunction Design Team
Personal Experience: Source
MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.
i. How to eat for a healthy pregnancy.https://shelleyseale.medium.com/how-to-eat-for-a-healthy-pregnancy-9be964156439
References
- For Consumers: Seven Things Pregnant Women and Parents Need to Know About Arsenic in Rice and Rice Cereal.
https://www.fda.gov/food/people-risk-foodborne-illness/dietary-advice-moms-be - The Food Guide Pyramid.
http://www.ncagr.gov/agscool/nutrition/pyramid.htm - The Role of Fiber.
https://www.med.umich.edu/pfans/_pdf/hetm-2016/0816-roleoffiber.pdf - Extraction of Iron from Oat Meal.
https://web.njit.edu/~mitra/green_chemistry/EXP_6.htm - James A Greenberg et al.; (2011); Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/ - Oats.
https://nutritionsource.hsph.harvard.edu/food-features/oats/
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