Do Oats Gain Calories When Cooked with Water?
When discussing the calorie content of oats, it's important to consider both the complexity of energy extraction and the science behind calorific value.
The Science of Calories
The simplest definition of calories is the amount of heat produced in a calorimeter when a substance is burned. However, this does not measure the biologically available energy when consumed. The energy extracted from oats can vary based on the consumer and the processing method. Dry oats versus cooked oats, milled oats versus rolled oats, all can impact the amount of energy available. Additionally, individual differences in digestion can affect how effectively energy is extracted.
No, Oats Do Not Gain Calories
Adding fruits like dried cranberries, raisins, or bananas, along with liquids like milk or sweeteners, can alter the calorie content, but oats themselves do not gain calories when cooked with water. The primary claim of oats gaining calories when cooked is false. Water has no calories, so no calories are being added to the oats during the cooking process.
Simple Math: 2 0 2 Simplistic Conclusion: Oats have calories; water has no calories. Therefore, water cannot add calories to oats.Oats Lose Calories When Cooked
Interestingly, oats lose calories when cooked. The cooking process reduces the calorie content to approximately one-third of the uncooked oats. For instance, 100 grams of uncooked oats contain about 333 calories, whereas 100 grams of cooked oats contain about 100 calories. This principle applies to other grains and legumes like lentils, rice, and millets.
Caloric and Volume Changes
When grains are cooked, they lose some calories but gain in volume. This means that cooked grains like oats can provide the feeling of satiety without packing in as many calories as their dry counterparts. This is beneficial for dietary management, especially for individuals watching their calorie intake.
Related Links:
- Nutrition.gov - Calories
- Credvita - Why Grains Like Oats Lose Weight
For more nutritional information, check out dedicated nutrition websites and resources.