Rye bread vs oats

colman1212

Ok so I have a question about my current breakfast for all you nutrition peeps...

I currently eat 5 jumbo eggs with 2 slices of rye bread for breakfast.
I'm doing weight training/bodybuilding at the moment and trying to get a little leaner.
I was considering trading up the bread for oats as I understood oats were better and it seems to be what a lot of bodybuilders eat from reading interviews etc.

However when you look at the macros.

Rye bread (per 100g 2 slices) Cals 225, Protein 15.6g Fat 3.5g, Carbs 28g (of which is sugar 1.5g)

Oats (per 100g) Cals 336, Protein 17g, , Fat 7.0g Carbs 66g

Going on this I would be better of sticking to my rye bread so why do most bodybuilders and nutritionists recommend oats? Am i missing something?

banquet

colman1212 wrote: »

Ok so I have a question about my current breakfast for all you nutrition peeps...

I currently eat 5 jumbo eggs with 2 slices of rye bread for breakfast.
I'm doing weight training/bodybuilding at the moment and trying to get a little leaner.
I was considering trading up the bread for oats as I understood oats were better and it seems to be what a lot of bodybuilders eat from reading interviews etc.

However when you look at the macros.

Rye bread (per 100g 2 slices) Cals 225, Protein 15.6g Fat 3.5g, Carbs 28g (of which is sugar 1.5g)

Oats (per 100g) Cals 336, Protein 17g, , Fat 7.0g Carbs 66g

Going on this I would be better of sticking to my rye bread so why do most bodybuilders and nutritionists recommend oats? Am i missing something?

One hundred grams of oats is going to provide far more satiety than one hundred grams of bread.

boogle

Yeah, you'd be hard pressed to eat 100g of oats for breakfast. 40 - 50g would fill you I reckon. (I eat 30g myself and am satisfied by that amount).

colman1212

boogle wrote: »

Yeah, you'd be hard pressed to eat 100g of oats for breakfast. 40 - 50g would fill you I reckon. (I eat 30g myself and am satisfied by that amount).

yeah but even 50g of oats has more carbs, less protein and the same amount of fat as 100g of rye..granted it will have less calories.

Mellor

You are compared baked bread with raw oats. It's pointless. The mass of the Oats will double or even triple when prepared. Which will reduce the protein,fat,carbs/100g

colman1212 wrote: »

yeah but even 50g of oats has more carbs, less protein and the same amount of fat as 100g of rye..granted it will have less calories.

That doesn't a mean anything.
It's not supposed to be a protein source. If anything it's used to provide carbs.

rubadub

colman1212 wrote: »

Rye bread (per 100g 2 slices) Cals 225, Protein 15.6g Fat 3.5g, Carbs 28g (of which is sugar 1.5g)

Oats (per 100g) Cals 336, Protein 17g, , Fat 7.0g Carbs 66g

What brands are these? both seem unusually high in protein, higher than some processed ham I have seen.

colman1212

The attached image is from the bread. I just took the standard for oats of one of those nutritional websites. The bread is an australian brand, I'm currently living in Brisbane.

Yes Mellor I know the bread isn't supposed to be a protein source. I'm just looking a the whole thing from a low carb high protein diet perspective.
Anyway I was just surprised thats all. I take your point about the oats increasing in size, hadn't really thought about that..

Mellor

colman1212 wrote: »

Yes Mellor I know the bread isn't supposed to be a protein source. I'm just looking a the whole thing from a low carb high protein diet perspective.

With a smaller portion of oats, the carbs would be about the same. I just checked a pack in my press (Coles own brand btw). And it's 58/100g, so 50g is about the same as 100g of that bread. The difference is negligible really.

If you trying toward very low carb, say less than 50g per day. Then I wouldn't eat either regularly. But if its just a case of moderation of carbs, around exercise then your fine imo. Just keep an eye on your macros.

Antisocialiser

If adding oats to a morning shake would that shake have to be blended? Or can you buy oats which are ground enough that they would dissolve?

Sorry for the silly Q!

rubadub

Antisocialiser wrote: »

If adding oats to a morning shake would that shake have to be blended? Or can you buy oats which are ground enough that they would dissolve?

You can get oat flour in some health shops. Some places with protein shakes might do ultra fine oat flour, intended for shakes, like myprotein.co.uk .

Porridge oats will be rolled & steamed, its the same was what's in muesli and so can be eaten raw no problem (I know some people think oats must be cooked). I used to add flavoured whey to dry oats, mix it about and add in cold milk and just eat like porridge.

You can also stick dry oats in a blender and whizz it up to powder them, then keep this in a tub so you do not have to add wet mixture to a blender each day. It will not be as fine as commercial flour though.

Mellor

You can also get instant oats, exactly the same as rolled outs, just a little finer.
Even if they don't dissolve or soften its fine to drink with lumps

rubadub

If you leave the oats soak overnight in the fridge they will puff up more and liquidise better. Also some have talked of the oats fermenting left overnight, I think they digest better, I don't know much about it.

I have a 'magic bullet' type blender which is ideal for this.

like this
http://www.amazon.co.uk/Hinari-MB280-Genie-Multi-Attachment-Blender/dp/B000GG4MCU/ref=sr_1_1?ie=UTF8&qid=1349787037&sr=8-1

Ready brek is basically a finer oat product, some of the instant or microwaveable oats are in pots and some cost a fortune. I know tesco do an own brand "hot oat cereal" which has oat flour.

Ready brek Original contains the following ingredients (listed in order of amount used).

Wholegrain Rolled Oats (60%), Wholegrain Oat Flour (38%), Calcium, Niacin, Iron, Riboflavin (B2), Vitamin B6, Thiamin (B1), Folic Acid, Vitamin D, Vitamin B12.

no added sugar.