Oats, health benefits

Approx reading time 8 mins – fact checked ✔️

Oats (Avena sativa) is a cereal grain widely cultivated for human consumption (25%), with animal feed (75%) as the most common form of use. The European Union ranks as the top oat producers, with approximately one third of the world’s oat supplies, however, oats (1%) ranks sixth in world grain producers, with corn (40%), wheat (29%), rice (20%), barley (6%) and sorghum (3%) leading the way.

Nutritional properties
When it comes to nutrition, oats certainly pack a punch. Oats have a higher fat and protein content, and lower in carbohydrates than wheat. However, the fats have a high level of emulsifying properties as well as a better amino acid efficiency ratio than wheat protein. Although the protein in oats (avenin) is structurally similar to proteins in other grains such as gluten, hordein and secalin, it does not elicit a response in persons with celiac disease. Compared to other grains per 100g (figure 1), oats have decent levels of other vitamins and minerals, with higher levels of iron, magnesium, calcium, zinc, phosphorus and folate, but lower in niacin (vitamin B3).

An essential mineral required for proper fluid balance is potassium, and consuming sufficient amounts of potassium daily can help reduce the risks of hypertension. The UK daily recommended nutrient intakes (RNI) for potassium is approximately 3500mg per day for adults aged 18-64 (1) and just a single 100g serving of oats, can provide one fifth of the RNI. Another nutrient found in particularly good levels in oats in folate (vitamin B9). One 100g serving of oats can provide approximately one fifth of the RNI of folate. Folate is one of the most important nutrients required for proper methylation, a key pathway involved in the production of red blood cells, DNA, neurotransmitters amongst others.

Health benefits of oats
One of the main health benefits of oats is its high content of beta-glucans, a soluble fibre with high viscosity which when hydrated, thickens in a concentration-dependant manner (2).

Cholesterol
The viscosity of beta-glucans, disrupts bile emulsification of dietary fats in to smaller droplets, resulting in reduced micellation and absorption of dietary cholesterol (often accompanying dietary fats) (2). Beta-glucans also reduces the gut resorption of bile, resulting in serum reductions in low-density lipoprotein blood cholesterol, without affecting high-density lipoprotein cholesterol or total cholesterol levels (3), thus beneficial for heart health and cardiovascular disease prevention.

Blood sugar control
The high viscosity of beta-glucans, slows down gastric emptying, decreasing the action of digestion enzymes in the small intestine, which reduces the post-prandial glycemic response (2). However, the amount of oat processing will dictate the severity of the glycemic response, in other words, whole groats or steel cuts oats which are thicker and less processed, will result in reduced blood sugar spikes than the more processed and finer rolled oats or oatmeal (2).

Satiety
The higher protein and fat content of oats and the swelling properties of beta-glucans, contributes to increased satiety (3), helping to reduce food intake and by extension, calorie intake. The increased satiety obtained from consuming oats,also results in the release of appetite-suppressing hormones such as leptin, whilst hunger-inducing ghrelin is suppressed.

Anti-inflammatory
Oats also contains a compound called Avenathramides, a phenolic acid conjugated with an amide. Avenathramides have been shown to reduce signalling of endothelial pro-inflammatory cytokine signalling via inhibition of a molecule involved in gene transcription known as Nuclear-factor kappaB (4). Find out more about gene expression in a post I made recently, which was part of a submission I made at university during my degree studies.

Transit time
Other benefits of fibre, particularly insoluble fibre, is that it adds bulk to stools and decreases transit time, promoting regularity and toxin elimination (5). It may be also beneficial for constipation, diarrhoea and other GI disorders although the benefits are very much person / condition specific according to the research.

Side effects
On the negative side, oats also contain antinutrients such as phytic acid, lectins and avenins (6). Antinutrients act as an enzyme inhibitors, reducing the digestive actions of gut digestive enymes, leading to the fermentation of fermentable short-chain carbohydrates present in the oats and increased bloating and flatulence that often accompanies the consumption of oats. Antinutrients can also bind to and reduce the absorption of calcium, magnesium, iron, copper, and zinc (6), so what you eat, is sometimes not what you get. However, if you ever felt you had to stop consuming oats as a result of GI issues, contact us, as we may be able to help you to find ways to slowly re-introduce oats with considerably reduced side effects which may help bring back a little bit of oat happiness!

Celiac disease
As mentioned earlier, oats are essentially a gluten-free grain, and so it may be consumed by those suffering from celiac disease, but because factories that processes oats also often process other guten-containing grains, cross-contamination of oats with gluten particles can sometimes cause a relapse of problems in Celiacs. For that reason, it is good practice to ensure Celiacs purchase their oats which are certified gluten-free, meaning that the factory that processes those oats, have been validated to only process oats and nothing else. However, there is a very small percentage of Celiacs who despite consuming gluten-free oats, still react to oats, and the reason being a phenomenon known as molecular mimicry (7) although more research in this field in currently ongoing. Check out out free recipe below as a tasty, healthy and convenient snack.

Gluten-free oats bars

Perfect snack for a mid-mirning / afternoon tea berak

1. Preheat the oven to 180°C

2. Grease a 8×8 inch baking dish with butter / coconut oil (or spray)

3. In a large bowl, mix well all dry ingredients. 

4. In a medium bowl, whisk well all wet ingredients tilll wel combined

5. Combine the wet ingredients in to the dry ingredients and mix well.

6. Scoop the batter into the pan and pack down tgihtly till evenly thick all round. You my use a baking scraper to level the surface.

7. Bake for 20mins

 

• WARNING! This recipe may not be suitable for diabetics.
• We have diabetic versions of recipes exclusive for our paid clients. 
• For a gluten free recipe, ensure you use certified gluten free oats.

 

Check the sweetness with the maple syrup, start with less and adjust the batter to taste.

Improvise with some other added chopped nuts, dried fruit and/or cacao nibs 

To check ‘doneness’,  insert a toothpick into the middle of the bars, and if it comes back clean, they are done. If there are crumbs or batter on the toothpick, add a little longer baking time or until evenly golden / brown colour

 

Xantham gum can cause some bloating / gas, and you can. but helps to soften the bars and create some thickness.  You can always add some more flaxmeal as a replacement albeit bars may end up slightly denser (experiment for best results).  Xantham gum is not Paleo-friendly, although some may use it as it required in very small amounts. Xantham gum can swell and ferment in the GI tract and lead to bloating / flatulence. Gluten-free alternatives include arrowroot powder, milled flax or chia, or even unflavoured whey protein, so experiment for yourselves with these alternatives and doses.

 

Nutrition per serving

Protein 7g

Carbs 28g

Fat 8g

Saturated fat 15g

Polyunsaturated fat 10g

Cholesterol 41mg

Sodium 75mg

Fibre 6g

Sugars 15g