Truefood Rolled Oats by Craig Brown

Oats are a great, low-calorie addition to anyone’s nutrition. They are a great source of complex carbohydrates and add a good dollop of soluble fibre (mostly beta-glucan), as well as insoluble fibre (namely lignin, cellulose and hemicellulose) to your overall tally for the day (women should be aiming for 20g or more fibre per day and men upwards of 25g of fibre per day). This helps keep your digestion in tip-top shape and helps lower cholesterol.

Oats contain high amounts of various vitamins and minerals, such as manganese, phosphorus, copper, B-vitamins, iron, selenium, magnesium, and zinc. Also, whole oats are the only source of a unique group of anti-oxidants called avenanthramides. The main source of carbohydrates in oats is starch, which are long chains of glucose molecules.


Three types of starches are found in oats:

• Rapidly digested starch (7%): Quickly broken down and absorbed as glucose.
• Slowly digested starch (22%): Slowly broken down and absorbed.
• Resistant starch (25%): Functions as a type of fibre. It mostly escapes digestion and improves gut health by feeding the friendly gut bacteria.
  • • Rapidly digested starch (7%):
    Quickly broken down and absorbed as glucose.
  • • Slowly digested starch (22%):
    Slowly broken down and absorbed.
  • • Resistant starch (25%):
    Functions as a type of fibre. It mostly escapes digestion and improves gut health by feeding the friendly gut bacteria.

Rolled oats have been steamed and pressed with a roller to flatten them, they are slightly less processed than instant oats and require around 5 min cooking time. I use oats at various meals, but at least once a day, as I find they keep me fuller for longer, especially when restricting my calorie intake.

If I am in a rush, I blitz up some raw oats and add them to a serving of Chronicle Nutrition whey for a quick meal on the go. I train in the AM and this is my first meal of the day, which I do as a shake option:




What i do.

  • • 50g Raw Truefood Rolled Oats
  • • 50g steamed beetroot and cooled. This can be done raw as well.
  • • 50-100g of cucumber
  • • A stalk of celery chopped up
  • • A handful of Kale
  • • A handful of spinach
  • • 15g or level tablespoon nut butter (any kind)
  • • 1 Serving Chronicle Whey Isolate
  • • 1 Serving Biotech USA Casein Zero


Add it all to NutriBullet blitz (blender) and away I go.


This may seem like a hefty meal, and it is, but it needs to sustain me from 60-90 min before the gym, all the way until I finally get home 4 hours later for my next meal.



TrueFood Rolled Oats

Truefood Rolled Oats are NON GMO and have a low glycaemic index (LOW-GI) they help to regulate blood sugar levels and are also a good source of dietary fibre. Further to providing iron, B vitamins and protein, rolled oats are a must for any diet especially for those who follow vegan and vegetarian diets.



About the author




Craig Brown


CHROME SA Spokesperson 👨🏻‍🔬Evidence Based Nutrition coach 🍽️ Nutritional Counseling 💪🏻Online training programs 👊🏻Weight loss 🏋🏼‍♀️️Muscle Gain 🥇Competition Prep www.csbbodyfusion.co.za





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