Secrets of the Superhuman Food Pyramid: Pros and Cons of Regular Oats

Oats aren’t consistently included nor excluded in the list of dangerous grains or cereals for those with gluten intolerance because their varieties contain different levels of toxicity. This grain does naturally contain a small amount of prolamin-type proteins, but gluten isn’t one of them. Also, not all prolamins are detrimental to those with this kind of food intolerance.

The more common cause of gluten getting into oats is contamination. Oats are usually planted, harvested and processed along with wheat or barley – grains that definitely contain gluten. This is what makes regular oats, i.e. not certified gluten-free, risky for individuals with the particular condition.

Nevertheless, people with strong enough guts can still enjoy the nutrients provided by this popular grain. Continue reading and know more about the pros and cons of regular oats (and be sure to also check out recommended soak times for beans, grains, legumes, nuts and rice).

Regular Oats Benefits:

Much has been said about the dietary fiber content in oats and how that makes this grain quite beneficial to the cardiovascular system. There are other nutrients and health supportive substances in oats that also need to be mentioned. Magnesium and iron are two minerals that are quite abundant in oats. Both play crucial roles in maintaining normal health.

In a hundred gram serving of oats there are 177 milligrams of magnesium which makes up 50% of the body’s daily need. This mineral is involved in hundreds of chemical processes that occur in the body. Along with calcium, it is a major component of bones. It has also been found to help stabilize heart rhythm and regulate blood sugar levels.

Meanwhile there are 5 mg of iron in the same serving which provides 38% daily value. The main function of iron in the body is to be the oxygen carrying component of red blood cells. Besides this, the mineral is part of various types of enzymes that are responsible for making bile, steroid hormones, and detoxifying the liver.

Lignans are a class of phytonutrients found in grains (as well as in seeds, nuts and berries). In the intestines the plant form of this substance is converted by gut flora into an acceptable or mammalian type of lignan. Studies have found that it has the potential to lower total and LDL cholesterol and thus help lower risk of heart disease. It’s not just the fiber in oats that keeps the cardiovascular system healthy.

Regular Oats Risks:

Commercially produced and packaged oats most likely contain significant amounts of gluten. This type of protein can cause severe reactions in people with conditions like celiac disease. The particular organ that gets hit is the small intestine. Some of the more common symptoms are bloating, diarrhea, and abdominal pain. The other dangerous aspect about this condition is that it can lead to nutrient deficiencies because of the vulnerable state of the digestive system. For oats to be included in the diet of someone with this type of food intolerance, the cereal has to be authentically certified gluten-free.

Regular Oats Practical Uses:

Baking is probably the next most frequent use of oats after cooking them into porridge. But you don’t have to limit options to oatmeal cookies. Just like most grains you can turn oats into flour and substitute some all-purpose wheat flour. Here are a few tips:

  • Replace half the flour with oat flour for cakes. If the recipe calls for 4 cups of all purpose flour, 2 cups can be oat flour.
  • In recipes that use yeast, only one-quarter can be replaced. You might also need to add more yeast to get the proper rise.
  • One quarter of all purpose flour can also be replaced in quick breads.
  • Oat flour is more absorbent, you might need to add slightly more of the liquid ingredients for balance.

Another less conventional use of oats is adding them into smoothies or shakes. It’s one way to get fiber and protein into such drinks. Quick cooking oats are probably best for this endeavor as they’ll be the easiest to grind and mix in a blender.

In the next post, I’ll tell you the pros and cons of fresh milled kamut wheat in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of the grains and legumes on Superhuman Food Pyramid:


Wild Rice

Brown Or White Rice

Sprouted, Organic Quinoa, Amaranth Or Millet

Sprouted Legumes (Beans & Lentils)

Gluten-Free Oats

Organic Full-Fat Yogurt


Soaked Legumes (Beans & Lentils)

Raw Seeds & Nuts

Soaked, Organic Quinoa, Amaranth Or Millet

Regular Oats

Fresh Milled Kamut Wheat

Soaked & Sprouted Wheat Products

Non-GMO Corn


Canned Legumes

Any Regular Wheat Products

GMO Corn

Roasted Seeds & Nuts

Fava Beans

Soy Beans

Soy Nuts

Regular Yogurt








If you have questions, comments or feedback about the pros and cons of regular wheat the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the pros and cons of regular wheat.