Yes, Oats Count as Plant Points, but Here's How to Maximize Your Tally

According to the American Gut Project, individuals who consume 30 or more different plants per week have a more diverse and healthy gut microbiome than those who consume fewer. Oats, as a versatile whole grain, are an excellent foundation for reaching this dietary diversity target.

Quick Summary

Oats contribute to your plant point total as a whole grain, counting as one point per week regardless of frequency. The key is to enhance oat-based meals with a variety of other plants, such as fruits, nuts, seeds, and spices, to effectively increase your weekly diversity score. Focus on unprocessed oats and complementary plant additions.

Key Points

• Oats Count as Plant Points: Oats are whole grains and count as one plant point toward your weekly goal, as do other whole grains like quinoa or brown rice.

• Variety is Key, Not Quantity: The plant point system emphasizes dietary diversity, so eating oats every day still only counts as one point for the week. The goal is to consume a wide range of different plants.

• Use Oats as a Base: Oats are an excellent base for adding other plant-based ingredients like nuts, seeds, and fruits to increase your weekly tally.

• Choose Unprocessed Varieties: For the most nutritional benefits, opt for less processed forms of oats like steel-cut or rolled oats over instant oats with added sugar and salt.

• Soaking Oats Increases Resistant Starch: Preparing overnight oats by soaking rather than cooking can increase their resistant starch content, a type of prebiotic fiber that feeds good gut bacteria.

• Toppings Add Points: Maximizing your plant points with oats involves adding other plants. For instance, an oat bowl with blueberries, almonds, and chia seeds provides several points in a single meal.

• Enhance Flavor with Spices: Herbs and spices, like cinnamon or ginger, also contribute to your plant point total, with each unique variety adding a quarter point.

Understanding the Plant Points System

Plant points are a straightforward and effective method for tracking the diversity of plant foods in your diet, aimed at promoting a healthy gut microbiome. Rather than counting portion sizes, the system focuses on variety: each unique plant type you consume within a week counts as one point. The recommended goal is to accumulate 30 or more different plant points per week, encompassing a wide range of plant-based foods. This includes not only fruits and vegetables but also legumes, nuts, seeds, whole grains, and even herbs and spices. The fundamental principle is that different plants, with their unique fibers and phytochemicals, feed different species of gut bacteria, fostering a more robust and resilient gut ecosystem.

Why the Emphasis on Diversity?

The gut microbiome plays a crucial role in overall health, influencing digestion, immunity, and even mood. A diverse microbiome is better equipped to handle dietary changes and protect against pathogens. A diet rich in plant diversity provides a wider array of prebiotic fibers, polyphenols, and other beneficial compounds that serve as fuel for your gut microbes. This is where oats, as a foundational whole grain, can be a great starting point for building a plant-diverse meal. While the oat itself provides a valuable point, the true benefit for your microbiome comes from the other plant-based additions you include.

Maximizing Your Plant Points with Oats

While eating oats every day counts as just one plant point for the week, it offers a perfect vehicle for incorporating many other plant-based ingredients. Instead of simply having a bowl of plain porridge, consider the toppings and mix-ins you can use to exponentially increase your daily and weekly plant point score.

• For breakfast: A bowl of oatmeal can be enhanced with a handful of blueberries, sliced almonds, a sprinkle of chia seeds, and a dash of cinnamon. This single meal provides at least five plant points (oats, blueberries, almonds, chia seeds, cinnamon).
• For smoothies: Add rolled oats to a fruit and vegetable smoothie. Combine oats with spinach, a banana, flax seeds, and a scoop of peanut butter for a plant-packed start to your day.
• For savory dishes: Use oats as a binder in veggie burgers or meatloaf, or add them to soups and stews for extra fiber. A simple vegetable stew can be bulked up with oats and a variety of herbs.

Oats and Gut Health

Oats are particularly beneficial for gut health due to their high content of soluble fiber, specifically a type called beta-glucan. Beta-glucan forms a gel-like substance in the gut, which slows digestion and feeds beneficial bacteria. Different types of oats, including rolled, steel-cut, and oat groats, all offer these benefits, though their processing and cooking times vary. The preparation method can also influence the resistant starch content, which is another form of prebiotic fiber.

Comparison Table: Types of Oats

Feature	Steel-Cut Oats	Rolled Oats	Instant Oats
Processing	Whole groats cut into smaller pieces.	Steamed and flattened into flakes.	Pre-cooked, dried, and rolled very thin.
Texture	Chewy and nutty.	Softer and flakier.	Soft and mushy.
Cooking Time	Longest, around 20-30 minutes.	Medium, around 5-10 minutes.	Quickest, 1-2 minutes.
Resistant Starch	Highest, especially when prepared as overnight oats and eaten cold.	Lower than steel-cut, reduced by cooking.	Lowest due to extensive processing.
Healthier Choice	Slightly healthier due to less processing and higher resistant starch potential.	Excellent and still a whole grain.	Can be less healthy if processed with added sugar/salt.

The Role of Whole Grains

As a whole grain, oats offer more fiber, healthy fats, and a wider range of micronutrients compared to refined grains. The plant point system emphasizes whole grains because they retain all parts of the grain kernel—the bran, germ, and endosperm—each providing unique nutritional benefits. This is why processed versions like instant oats with added sugars are generally less desirable for maximizing plant diversity than plain, whole-grain versions.

Final Thoughts on Plant Points and Oats

Incorporating oats into your diet is a simple and effective strategy for increasing your plant point total and supporting your gut health. By consciously adding a variety of other plant-based ingredients to your oat dishes, you can significantly enhance the diversity of your diet. Whether you prefer steel-cut, rolled, or overnight oats, this versatile grain serves as a perfect canvas for a nutrient-dense, gut-friendly meal. The habit of adding new fruits, nuts, seeds, and spices to your daily oats is an easy and delicious way to get closer to your weekly goal of 30+ plant points.

For more detailed information on the health benefits of oats and their nutritional properties, you can consult this resource from Healthline(https://www.healthline.com/nutrition/foods/oats).

How to Build a High-Plant-Point Breakfast with Oats

Here are some practical steps for creating a plant-diverse breakfast around oats:

1. Start with the base: Choose whole oat groats, steel-cut, or rolled oats. These minimally processed options offer the highest resistant starch content.
2. Add fruits: Top your oats with a variety of colorful fruits. For example, a handful of mixed berries (blueberries, raspberries) counts as two different plant points, and a sliced banana adds another.
3. Include nuts and seeds: Sprinkle a mix of different seeds (chia, flax, pumpkin) and nuts (almonds, walnuts) to boost your points. A mixed nut/seed jar can simplify this process.
4. Use herbs and spices: Season your oats with spices like cinnamon or nutmeg for an extra quarter-point and antioxidant boost.
5. Consider alternative liquids: If you use a non-dairy milk like almond milk or soy milk, that can also contribute to your tally.
6. Try different preparation methods: Experiment with overnight oats to maximize resistant starch or incorporate oat bran into your baked goods.

By following these simple steps, you can turn a basic oat dish into a diverse, plant-rich meal that supports a healthy gut and contributes significantly to your weekly plant point goal.

Frequently Asked Questions

How many plant points do oats count for?

Oats, as a whole grain, count as one plant point per week toward your dietary diversity goal, regardless of how many times you eat them during that week.

Does eating different types of oats give me more points?

No, different types of oats (e.g., steel-cut, rolled, instant) are all from the same plant species and therefore count as only one point per week. The system emphasizes variety across different plant species.

Do overnight oats count differently than cooked oats?

Both overnight oats and cooked oats count as one plant point for the week. However, overnight oats contain more resistant starch, a type of prebiotic fiber that is especially beneficial for gut bacteria.

Do packaged oatmeal packets count as plant points?

Plain, unsweetened packaged oatmeal counts as one plant point, but options with added sugar and artificial flavors are less beneficial. The most valuable point comes from pure, whole-grain oats.

Can I increase my plant points by adding toppings to my oats?

Yes, absolutely. Adding diverse plant-based toppings like fruits, nuts, and seeds (e.g., blueberries, almonds, chia seeds) is the most effective way to increase your plant points using oats as a base.

What is the goal of the plant points diet?

The goal is to consume at least 30 different types of plants per week to increase the diversity of your gut microbiome, which is linked to better digestive, immune, and overall health.

Are oats and oatmeal considered whole grains?

Yes, oats and oatmeal are considered whole grains, and they are a great source of fiber, vitamins, minerals, and antioxidants.