Like oatmeal, it is a low carb and high protein whole grain food source. However, because its bran layer is left intact, unlike oatmeal (rolled oat groats), it takes longer for digestive enzymes to break it down. Slower digestion means stable blood sugar levels, and a longer-lasting, steady flow of energy. The oat groats contain vitamin E, several B-vitamins, calcium, magnesium and potassium. Oats also have some of the trace minerals selenium, copper, zinc, iron and manganese. They’re full of good-for-you phytochemicals and have both soluble and insoluble fiber. Oats have been found to benefit heart health, lower blood pressure, and can even help prevent diabetes as part as a high whole-grain diet.