Benefits of Oats
Oats are a source of protein, fiber, antioxidants, among other compounds that provide health benefits
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Oats is a whole grain cereal belonging to the family Poaceae, whose botanical genus has more than 450 species, the most cultivated being the Avena sativa and the Byzantine Avena.
Oats provide many health benefits. It is a good source of fiber (especially beta-glucan), vitamins, minerals, antioxidants and the only source of a unique group of antioxidants called avenanthramides, known to have protective effects against heart disease.
Due to its health benefits, such as lowering blood sugar and cholesterol levels, oats have gained considerable health food status.
It can be consumed in the form of grain, flake, bran, porridge and flour, pure or incorporated in recipes for cake, pancake, biscuit, among others.
Oat Nutritional Table
Every 30 grams of oats contains 117 calories. By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.
| Check detailed information in the oat nutrition table | |
|---|---|
| 100 grams | amount |
| calories | 389 |
| Water | 8 % |
| Protein | 16.9 g |
| Carbohydrates | 66.3 g |
| Fiber | 10.6 g |
| Fat | 6.9 g |
| Saturated | 1.22g |
| Monounsaturated | 2.18 g |
| Polyunsaturated | 2.54g |
| Omega 3 | 0.11 g |
| omega-6 | 2.42 g |
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: 1, 2, 3).
Three types of starch are found in oats (see studies about it here: 4):- 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 on this here: 5, 6).
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: 7, 8).
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).
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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).
Benefits of Oats
Reduces the risk of heart disease
Studies confirm that oats, in the form of bran or flakes, can lower cholesterol levels; thus reducing the risk of heart disease (see studies about it here: 19, 20, 21, 22 , 23).
Reduces bad cholesterol level
Heart disease is the leading cause of death worldwide. And blood cholesterol is a major risk factor for heart disease. Numerous studies have shown the effectiveness of oat and oat bran in reducing blood cholesterol levels, which is mainly attributed to their beta-glucan content (see studies about it here: 24, 25, 26, 27, 28, 29).
Decreases the risk of diabetes
Type 2 diabetes is characterized by abnormal blood sugar levels, usually as a result of decreased sensitivity to the hormone insulin.
Beta-glucans, the soluble fiber of oat, have been tested in patients with type 2 diabetes, and have shown beneficial effects in controlling blood sugar (see studies on this: 30, 31).
Modest amounts of oat beta-glucans have been shown to moderate glucose and insulin responses after high-carbohydrate meals (see studies on this here: 32, 33, 34).
In patients with type 2 diabetes and severe insulin resistance, a four-week dietary intervention with oatmeal resulted in a 40% reduction in the dose of insulin needed to stabilize blood sugar levels.
Studies suggest that oat beta-glucans may favorably alter insulin sensitivity, delaying or preventing the onset of type 2 diabetes (see studies on this: 35, 36, 37, 38).
Boiled whole oats cause low glucose and insulin responses, but the responses are significantly increased if the oats are ground before cooking (see related studies 39, 40, 41 here).
Increase satiety
Satiety plays an important role in energy balance. It keeps us from eating again until hunger returns. Dysregulation in the feeling of satiety has been associated with obesity and type 2 diabetes (see studies about it here: 42, 43).
Oat fibers, such as beta-glucans, increase the feeling of satiety (see studies about it here: 44, 45, 46).
Studies in people have concluded that oats, rich in beta-glucans, can increase satiety and reduce appetite when compared to a ready-to-eat breakfast cereal and other types of dietary fiber (see studies about it here (47, 48, 49, 50).
In addition to being highly satiating, oatmeal, food like porridge, has few calories, lots of fiber and other healthy nutrients, which makes it an excellent supplement to aid weight loss.
- 21 foods that help you lose weight with health
Does oat have gluten?
Oats, in the pure version, do not contain gluten, but do contain a similar type of protein, called avenin. Clinical studies have shown that moderate or even large amounts of pure oats can be tolerated by most people who have problems with gluten (51, 52, 53, 54, 55, 56).
Oats have been shown to increase the nutritional value of gluten-free diets by increasing the intake of minerals and fiber (see studies here: 57, 58).
However, the biggest problem with oats on a gluten-free diet is wheat contamination, because oats are often processed in the same facilities as other grains and can also be contaminated on the crop itself if it is close to the wheat crop (see here studies about it: 59, 60). Therefore, individuals sensitive to gluten should only consume oats certified as "pure" or "gluten free".
Adapted from Healthline
