Can you add oats to smoothies?

Can you add oats to your smoothies? There are many ingredients you can add to your frozen smoothie recipes and oats is definitely one of them (especially in your breakfast smoothie). Sam outlines the how's, why's and benefits of oats in smoothies for you below.

Oats are great in the winter when you have time to cook some porridge on a cold morning.

But if you’re a bit time-poor, you might want to get your oats in on the run.

But can you add oats to smoothies? The answer to this question is absolutely!

There are plenty of great reasons to add oats to your smoothies.

So now let’s look at why oats should be on your go-to ingredient list for your frozen smoothie recipes.

Are oats nutritious?

Oats are a great source of several nutrients.

They contain low GI carbohydrates, and a good dose of gut-loving fibre.

Although oats are a good source of both soluble and insoluble fibre, many of its benefits are attributed to a specific form of soluble fibre known as beta glucan.

Oats also contain a reasonable amount of protein and fat for a grain.

In 100g of raw oats, you’ll find roughly 17g of protein, 66g of carbohydrate, 10g of fibre and 7g of fat.

Oats are a great source of many vitamins and minerals.

In oats, you can find manganese, iron, selenium, zinc, magnesium and B vitamins.

If that wasn’t enough, oats are also rich in various antioxidants including avenathramides, which are only found in oats.

Why would you add oats to your smoothies?

There are countless reasons! But here are some of my favourites.



To balance blood sugar levels

We can all benefit from balanced blood sugar levels, because that means steady energy throughout the day.

Oats can help you to achieve just that.

The soluble fibre found in oats help to balance blood sugar levels by slowing the absorption of sugars from the digestive tract.

It may also benefit people with insulin resistance or diabetes.

Research has shown that consuming oats can help to improve blood sugar levels in people with diabetes.

To balance cholesterol levels

Many studies have found that oats can lower cholesterol levels, mainly due to the soluble fibre beta glucan.

Beta glucan binds to the cholesterol-containing bile acids from the liver, carrying it out through the digestive tract.

So if you’re looking to reduce cholesterol naturally, or just prevent high cholesterol, oats are a great choice.

To keep you fuller for longer

If you’re using oats in a smoothie, there’s a good chance you want it to keep you feeling full.

 The good news is that oats do exactly that!

Oats make you feel fuller and reduce appetite by slowing the emptying of the stomach, as well as promoting the release of hormones that tell you you’re full.

For its anti-inflammatory benefits

The antioxidants found in oats, avenathramides, have some anti-inflammatory benefits.

Research suggests that they can help to reduce inflammation in your arteries.

Oats also contain an anti-inflammatory antioxidant called ferulic acid, which has a wide range of benefits – from its anti-ageing potential to liver protecting!

Because you like oats!

It’s a simple reason, I agree, but just as good as any of the above!

Who shouldn’t add oats to their smoothies?

Oats contain a protein that is similar to gluten.

As a portion of Coeliacs can have a reaction to oats, it’s not recommended for Coeliacs to consume oats unless they have been tested by a specialist.

You also shouldn’t have oats in your smoothie if you’re allergic to them (obviously, but we have to say it!)

What can you put in an oat-based smoothie?

The sky is the limit for extra frozen smoothie ingredients!

But what you add to an oat smoothie should always depend on your goals.

But assuming you’re looking to make a balanced snack or meal, you might add:

  • 1-2 serves of vegetables such as spinach, avocado or zucchini
  • A serve of low-sugar fruit to sweeten your frozen smoothie
  • An additional source of protein and/or healthy fats such as nuts, seeds or a high-quality protein powder
  • Any flavour you like – you might add cocoa to make it chocolatey, or maybe add some vanilla and cinnamon

This is a basic smoothie formula – feel free to mix it up based on your preferences and goals.

Want an oat-based smoothie with minimal effort?

Check out adding Super Cubes to your oat smoothie base.

The choc banana smoothie cubes and wake me up smoothie cubes contain oat milk, so they make an ideal addition to an oat-based smoothie.

And with all of the other extra ingredients in the frozen smoothie cubes, they are sure to help boost and enhance the flavours and also, more importantly, the nutritional value of your frozen smoothie too!

Author | Samantha Gemmell
Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes.
She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs.
Sometimes she does both at the same time.

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