I also don't think we should be comparing 2 totally different foods, Why compare apples with oranges anyway?
But here we are comparing them anyway! lol....only because I am annoyed with people dissing oats and comparing them to eggs and other meats.
So looking at this comparison above we see that 100g oats contain more iron, thiamine, niacin, folate, magnesium, phosphorus, potassium, zinc, and manganese than 100g eggs (2 eggs) Oats also have 11g fibre, including soluble fibre and beta glucans.
Beta-glucan has been shown to enhance the human immune system's response to bacterial infection. Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there.
In addition, oats contain more than 20 unique polyphenols, avenanthramides, which have shown strong antioxidant activity in vitro and in vivo. The polyphenols of oats have also recently been shown to exhibit anti-inflammatory, antiproliferative, and anti-itching activity, which may provide additional protection against coronary heart disease, colon cancer, and skin irritation.
Another point people going on about the GI of foods. (oats)
Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar.
Typically, a food is consumed in whatever serving size will provide 50 grams of available carbohydrates. Available carbohydrates are carbohydrates that get readily digested, absorbed, and metabolized by our body. These carbohydrates have a much greater impact on our blood sugar level than carbohydrates in general because carbohydrates in general include substances that aren't readily digested, absorbed, and metabolized. Insoluble fibers, for example, are carbohydrates that do not have an immediate impact on our blood sugar level because they cannot be readily digested. As a very general way of estimating available carbohydrates in a serving of food, researchers take the total amount of carbohydrates and subtract out the total amount of fiber. Available carbohydrates are what's left.
The GI of a food isn't really that helpful, there are some pretty unhealthy food that have a low GI rating, just like there is healthy food with a high GI.
Low GI is 0-55
Medium GI is 56-69
High GI is 70 or more
1 cup of porridge (234g)
Porridge has a GI of 58
21 net carbs
Glycemic load of 12
The glycemic load is a bit more useful as this measures in a serving size you are likely to be eating. So the more of that food you have the high the glycemic load becomes.
Glycemic index x Grams of carbohydrates / 100
so for oats a GI of 58 x 21g net carbs and divided by 100 =12
- Low: 10 or less
- Medium: 11 to 19
- High: 20 or more
Now the the Insulin Index is not the same as a glycemic index, which is all relative to eating 100% glucose, as this index is relative to eating white bread (glycemic index of ~70 to 75). Glycemic Index and Insulin Index scores show the increase in the blood concentration of each. A higher satiety score indicates how much less was eaten from a buffet after participants ate the listed food.
The Insulin Index is based on the consumption of 1,000kJ of the given food.
What was found was a high correlation between glycemic index and insulin index measurements. High protein, virtually no-carb foods like meat and eggs, while low on the glycemic index, measured high on the insulin index. In other words, while the meat and eggs didn’t cause a spike in blood sugar the way most carbohydrates do, they did result in an unexpectedly significant rise in insulin. (Baked goods, with their high levels of refined carbs, elicited a very high rise in insulin as well.
Porridge- glycemic index score of 60 ± 12
Inusulin score of 40 ± 4
satiety index 209
Eggs- glycemic index score 42 ± 16
Insulin score 31 ± 6
Satiety score 150
± indicate uncertainty in the data. For example 60 ± 12 means that there's a 95% chance the score is between 60-12 (48) and 60+12 (72), 60 being the highest probability assuming a bell curve. In practice this means that if two foods have large uncertainty and have values close together then you don't really know which score is the higher.
to see more foods
"If we put two people to work doing labour, one eating oats, one eating eggs, I know which one would have the longer endurance for the task"
Well this is just one persons opinion have a read below at he satiety index
240 calories of porridge won over 240 calories of eggs.
Studies by Australian researcher Dr. Susanna Holt and her associates at the University of Sydney have developed one of the most exciting diet concepts ever. Called, the "Satiety Index," Holt's tool ranks different foods on their ability to satisfy hunger.
Holt et al. drew up the Satiety Index by feeding 240-calorie portions of 38 different foods to volunteers. The foods were served from under a hood to minimize the influence of appearance, and, if possible, they were served at the same temperature and in the same size chunks.
After eating, the volunteers told the scientists what their appetite ratings were, but they were not allowed anything else for the next two hours. Then, after two hours, they were then allowed to eat from a small buffet, where the scientists measured how much they nibbled from a variety of other foods. Their consumption was closely monitored, and every 15 minutes they were questioned about their hunger to see if their subjective impression of satisfaction matched their eating behavior.
Using white bread as the baseline of 100, 38 different foods were ranked. In other words, foods scoring higher than 100 are more satisfying than white bread and those under 100 are less satisfying.
eggs were ranked at 150%
porridge was ranked at 209%
boiled potatoes were ranked at 323%
for more info
Another thing I saw was oats don't have that much fibre compared with fruit and vegetables but again I disagree. These oats are 11g fibre per 100g so that gives us 11% fiber. So I went looking for high fibre fruit and veg and got these figures. Maybe not as high as you thought?
2.2g fibre per 100g potato
1.6g fibre per 100g celery
7g fibre in 100g avocado
6g fibre in 100g raspberries
2.6g fibre per 100g broccoli
2.5g fibre per 100g cabbage
2.6g fibre per 100g banana
3.1g fibre per 100g pear
Here is a comparison to some other foods with protein:
14g protein in 100g quinoa
17g protein in 100g oats
7g protein in 100g white rice
15g protein in 100g spelt
25g protein in 100g chicken
13g protein in 100g eggs (2 eggs)
17g protein in 100g oats
Oats are not a complete protein like eggs are, which is true. But we now know that we do not have to protein combine for each meal. This myth is so old i'm surprised people are still saying this:)
A complete protein is usually defined as a single or combined protein source which has all eight of the essential amino acids. Meat, for example, is said to be a complete protein, and so are eggs, dairy products, soybeans and many nuts.
The body has its own amino acid pool to draw from to supply amino acids which may be missing from dietary sources. Needed amino acids may be withdrawn from those already in circulation, or the necessary amino acids may be released by the liver or other cells into the circulatory system. The amino acid pool thus acts as the supplier of the essential amino acids missing from incomplete proteins.
If you take 60g oats and soak overnight with 100g greek yoghurt you have yourself 15g protein, the dairy is a complete protein anyway. 2 eggs has 13g protein and 3 has 18g protein. In the scheme of things it does not matter that oats are not a complete protein. A plant based diet is very beneficial to you, don't let anyone tell you it isn't!
Watch where you get your info from..are they biased?
and question everything!.