Rolled oats · raw

Oats are a staple: 60 g of complex carbs, 14 g of protein and 9 g of fibre per 100 g raw (372 kcal). These slow-release carbs provide lasting energy for the morning or before a session, with no slump.

Their fibre (including beta-glucans) supports satiety and digestion. It is a dense, filling and very affordable food.

Oats are one of the best foods for gaining mass: dense in quality calories and easy to consume in large amounts in liquid form. The classic porridge — oats, milk, banana, peanut butter, a scoop of whey — lets you take in a lot of calories without feeling heavy.

Benchmark: 80 g of raw oats provide ~48 g of carbs and ~300 kcal, a solid breakfast base to adjust to your needs.

Oats can be eaten cooked as porridge (more digestible for some) or raw, soaked overnight ('overnight oats') or in a shaker. Both work: a matter of preference.

When cutting, oats stay useful for their satiety, in a measured portion. It is a 'clean' carb that keeps you full through the morning.

Nutritionally, jumbo, small and pre-cooked oats are equivalent: it is mostly about texture and cooking time. Jumbo rolled oats hold up better in a porridge and are a touch more filling; fine or instant oats cook in a minute but give a smoother mush.

The real trap is flavoured 'porridge' sachets: they often pack 10 to 20 g of sugar per serving. Start from plain oats and sweeten yourself with a fruit — you keep control over the calories, especially when cutting.

Per 100 g of raw oats you get 372 kcal, 14 g of protein, 60 g of carbs, 7 g of fat and 9 g of fibre. A 40 g serving provides about 149 kcal and 24 g of carbs; 60 g, about 223 kcal, 36 g of carbs and 8.4 g of protein; 100 g, the full values. These figures apply to the dry product: once cooked, oats absorb water or milk, so the weight rises without the calories changing.

This is why you should weigh dry oats, before cooking, and add the milk, banana, peanut butter or whey separately. A bowl that looks huge once swollen may hold only 50 g of oats, which also explains their excellent filling power at equal calories.

The basic ratio is about one part oats to two parts liquid, by volume. Heat the liquid (water, milk or plant drink), add the oats, then simmer for three to five minutes, stirring, until you reach the texture you want. A pinch of salt and a little cinnamon lift the flavour without adding sugar.

In the microwave, count two to three minutes, stirring halfway. Add the whey only after cooking, once the porridge has cooled slightly: at too high a temperature, the powder clumps. Fruit, chia seeds or peanut butter go in at the end to keep their texture.

First mistake: weighing oats already cooked and using the dry product values, which greatly underestimates the calories. Second mistake: piling on every extra (peanut butter, honey, chocolate, whole milk) without counting them, when an 80 g bowl of oats can go from 300 to more than 700 kcal. Third mistake: thinking oats alone are enough for breakfast, when they provide only 14 g of protein per 100 g.

So remember to complete it with skyr, fromage blanc, eggs or whey to reach 25 to 40 g of protein in the meal. And if you eat a lot of fibre at once, increase gradually to avoid bloating.

Oats do not contain gluten in the strict sense, but they are often grown, transported or processed alongside wheat, barley or rye: cross-contamination is common. In case of coeliac disease or gluten intolerance, choose only oats carrying a guaranteed gluten-free label.

Some people tolerate oats poorly because of too much fibre or a digestive sensitivity. Introduce them in small portions of 30 to 40 g, drink enough water, and increase over the days. Also check the labels of muesli blends and bars, which often contain nuts and added sugars.

Compared with store-bought breakfast cereals, often puffed, sweetened and not very filling, plain oats offer more fibre, more protein and no added sugar. Compared with white bread, they last longer. Compared with buckwheat or spelt flakes, the profile is close; oats stand out for their beta-glucans and very low price.

If you want a higher-protein breakfast, oats combine well with a protein-rich dairy or eggs. If you want a lighter meal before a morning workout, a 40 to 50 g portion with a banana is often enough and well tolerated.

Buy plain oats, without sugar or flavouring, in a big bag or loose: they are one of the cheapest carbs per kilo. Store them in an airtight container, in a dry place, away from light and humidity. Properly stored, they keep for several months; a rancid smell or insects mean they should be thrown away.

On a tight budget, oats remain unbeatable in calories and nutrients per euro. You can also prepare several jars of overnight oats on Sunday for the week: they keep three to four days in the fridge.

Hot porridge with apple, cinnamon and a little skyr; overnight oats with fromage blanc, blueberries and chia seeds; pancakes by blending oats, eggs and banana; a shaker of oats, milk and whey for a quick liquid meal. A savoury bowl is also possible: oats cooked in broth with a poached egg and spinach.

For a snack, make homemade bars with oats, mashed banana and a little peanut butter, baked in the oven. They help you out before or after training and avoid overly sweet commercial bars.