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Certified product increases the chance of oatmeal being gluten free

Edited and resized image by Monika Grabkowska, is available on Unsplash

Oatmeal is a great natural alternative for those looking to make recipes with a versatile ingredient; in addition to providing benefits such as lowering cholesterol, pressure and promoting a feeling of satiety. However, most oat stalks become contaminated with wheat gluten during planting. To avoid this problem, try to purchase oatmeal with a gluten free certificate.

• Learn how to make oat milk

gluten

Gluten is a network of proteins present in wheat, rye, oats (when it is contaminated by wheat crops), triticale and malt; being widely found in noodles, biscuits, drumsticks, beer, whiskey, cookies and foods that naturally do not have it but that end up being contaminated during processing. It is responsible for retaining the fermentation gases and promotes the elasticity of the dough, providing softness and good texture to the food.

In 2008, gluten gained fame as a villain due to the publication of studies that showed the potential health risks associated with its consumption, such as allergies, dermatitis, constipation, weight gain, inflammation, imbalance in immunity, obesity and the development of diseases chronic cardiovascular diseases. Another disease caused by gluten is celiac disease, which is characterized by severe inflammation in the small intestine and atrophy of the villi of its mucosa, causing damage in the absorption of nutrients, vitamins, mineral salts and water, as well as causing diarrhea attacks, intestinal colic and yeast infection.

But in addition to celiac disease, there is non-celiac gluten sensitivity and gluten intolerance, which are different conditions. You can understand this topic better in the article: "Celiac disease: symptoms, what it is, diagnosis and treatment".

Gluten controversy

There is no doubt that gluten is harmful for people with celiac disease. However, there are those who claim that, as it is a protein that is not well digested by the body, gluten is bad for everyone.

While some health experts claim that a gluten-free diet is fad, others are strongly against gluten intake. According to the doctor Juliano Pimentel, for example, no human can digest gluten.

A study published by the platform PubMed showed that gluten can cause adverse effects in people who are not sensitive to it, causing pain, swelling, stool inconsistency and fatigue.

Two other studies concluded that gluten can cause inflammation in the intestines of healthy people.

Four studies concluded that gluten can have negative effects on the gut barrier, allowing unwanted substances to “escape” through the bloodstream (see studies here: 6, 7, 8, 9).

Three other studies concluded that the evidence that most people react negatively to gluten is clear (see studies here: 10, 11, 12).

• What is gluten? Bad guy or good guy?

Thus, regardless of whether gluten is bad or not, oatmeal is an alternative available both in the version with gluten and in the version without it. And its benefits go beyond this theme.

Oat safety

According to one study, oats are safe for people with gluten allergy or intolerance, being easy to be digested by most people and less likely to generate adverse reactions. Reports from the aforementioned study showed that less than 1% of celiac people have an adverse reaction to eating a large amount of oats.

Thus, as long as the oatmeal is 100% pure and not contaminated with gluten (always check if there is certification and if the brand is responsible), celiac people, with sensitivity or intolerance to gluten, will be safe when ingesting it. To better understand what the different adverse reactions to gluten are, take a look at the article: "Celiac Disease: Symptoms, What It Is, Diagnosis and Treatment".

But, in addition to being gluten free, oats, and consequently the flour made from them, are loaded with nutrients, fiber and other components that provide a host of health benefits. Understand:

1. Reduces the risk of heart disease

An epidemiological study published in Archives of Internal Medicine analyzed the relationship between dietary fiber intake and the risk of coronary heart disease (CHD) and cardiovascular disease (CVD) in 9,776 adults. The researchers found that individuals who consumed the most fiber (about 20.7 grams per day) had 12% less CHD and 11% fewer cardiovascular disease, compared to those who consumed the least amount (five grams per day) of fiber.

People who consumed more soluble fiber than insoluble fiber showed even more promising results, having a 15% reduction in the risk of coronary heart disease and a 10% reduction in the risk of CVD.

Thus, as a good source of soluble and insoluble fiber, oats can be an ally for those who want to prevent heart disease.

But it is important to note that, as it is more processed than the whole flake, oatmeal has less fiber.

• What are high fiber foods

2. Lowers cholesterol

Another reason oatmeal is good for the heart is its ability to lower LDL (the "bad") cholesterol. A substance found in the cell wall of the oat endosperm, called beta-glucan (β-glucan) is believed to be responsible for the decrease in total serum cholesterol and LDL cholesterol (see study about it here: 1).

Another study showed that regular consumption of water-soluble fiber, such as those found in oatmeal, can reduce total and LDL cholesterol levels by about 5% to 10%.

3. Good for diabetics

A systematic review of several studies concluded that oats can be a food ally for diabetics and people with blood sugar problems.

According to the review, oat intake significantly reduces blood glucose concentrations, as well as total cholesterol and LDL cholesterol, making it a great dietary supplement for people with type 2 diabetes.

4. Lowers blood pressure

One study showed that adding oats to a standard American diet helps to reduce systolic and diastolic blood pressure in people with mild or borderline hypertension. Study participants who consumed the whole oat flakes (not in flour form) had a 7.5 unit reduction in systolic blood pressure and a 5.5 unit reduction in diastolic pressure. The control group, on the other hand, did not show any change in either systolic or diastolic blood pressure.

5. Provides satiety

According to three studies (see here: 2, 3, 4), among the foods commonly consumed for breakfast in a Western diet, oats are the ones with the greatest capacity to provide satiety. In this way, it reduces hunger and the desire to eat for a longer period of time than other foods, being an ally of those who want to lose weight or avoid obesity.

oat properties

Nutritional table

Every 30 grams of oats contains 117 calories. By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.

Starch

The starch present in oats is different from the starch in other grains. It has higher fat content and greater ability to bind water (see studies about it here: 5, 6, 7).

Three types of starch are found in oats (see studies about it here: 8):

• Fast digesting starch (7%), which is rapidly broken down and absorbed as glucose;
• Slowly digesting starch (22%), decomposed and absorbed more slowly;
• Resistant starch (25%), which acts as a type of fiber. Escapes digestion and improves gut health by feeding friendly bacteria.

Fiber

Raw oats contain almost 11% fiber and their porridge 1.7%.

Most of the fiber in oats is soluble, particularly the fiber called beta-glucan. But oats also contain insoluble fiber, including lignin, cellulose and hemicellulose.

Oats contain more soluble fiber than other grains, leading to slower digestion, increased satiety and appetite suppression (see studies about it here: 9, 10).

The beta-glucan fiber present in oats is responsible for forming a viscous gel-like solution. In raw and whole oats, the amount of beta-glucan varies from 2.3 to 8.5%, being more concentrated mainly in the oat bran format (see studies about it here: 11, 12).

Beta-glucan fiber, present exclusively in oats, is known to reduce cholesterol and blood sugar levels, in addition to increasing the excretion of bile acids (see studies about it here: 8, 9, 10, 11).

• What are high fiber foods

Daily consumption of beta-glucans lowers cholesterol, especially LDL ("bad" cholesterol); and can therefore lower the risk of heart disease.

Protein

Oats are a good source of quality protein, ranging from 11 to 17% dry weight.

The main protein in oats is called avenalin (80%) and is not found in any other grain.

fats

Whole oats contain more fat than most other grains, ranging from 5% to 9% unsaturated fatty acids.

Vitamins and minerals

Oats are rich in many vitamins and minerals. The main ones are listed below:

• Manganese: Usually found in large amounts in whole grains, this mineral is important for development, growth and metabolism;
• Phosphorus: An important mineral for bone health and tissue maintenance;
• Copper: An antioxidant mineral often lacking in the Western diet. It is considered important for heart health;
• Vitamin B1: Also known as thiamine, it is found in many foods, including grains, beans and nuts;
• Iron: As a component of hemoglobin, iron is absolutely essential in the human diet;
• Selenium: An important antioxidant for various processes in the body. Low selenium levels have been associated with an increased risk of premature death and impaired immune and mental function;
• Magnesium: Often lacking in the diet, this mineral is important for numerous processes in the body;
• Zinc: A mineral that participates in many chemical reactions in the body and is important for general health.

Antioxidants

Among the main antioxidants found in oats are:

• Avenathramides: Found only in oats, avenathramides are a family of powerful antioxidants. They can reduce arterial inflammation and regulate blood pressure (see studies on 12, 13, 14 here);
• Ferulic Acid: the polyphenol antioxidant most commonly found in oats and other cereals (see studies about it here: 15, 16);
• Phytic Acid: Most abundant in the bran, phytic acid is an antioxidant that can impair the absorption of minerals such as iron and zinc (17, 18).