Benefits of oats

Benefits of oats

 

Nowadays, in Malaysia, people are so crazy about oats. This can be proven by look at so many varieties of oat brands available in the market. Starting from oat king, Biogrow oat bg22, Kordels’ active oat35, you name it. It was claimed to have so many health benefits and people are encouraged to take it daily to improve their health.

Is oats really that good to our body?

Let’s look into it in details….

Nutritional breakdown of oats

Dietary fiber - oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. One cup (81g) of dry oats contains 8.2 grams of fiber; the recommended daily intake of fiber is 25g for women and 38g for men.

Minerals - oats contain manganese, selenium, phosphorus, fiber, magnesium, and zinc. Oats are also rich in carotenoids, tocols (Vitamin E), flavonoids and avenanthramides - a class of polyphenols.

Calories - one cup of dry oats (81g) contains approximately 307 calories with super low GI.

Nutrition

Oats (100gms) Nutritional value per 100 grams
Energy	390 kcal / 1630 kJ
Carbohydrate	66 g
Dietary fiber total	11 g
- Beta glucan	5 g
- Insoluble	6 g
Total fat	6 g
- Saturated	1.217 g
- Monounsaturated	2.178 g
- Polyunsaturated	2.535 g
- Cholesterol	0 g
Protein	17 g
Minerals
Calcium	54 mg
Iron	4.72 mg
Magnesium	177 mg
Phosphorous	523 mg
Potassium	429 mg
Sodium	2 mg
Zinc	3.97 mg
Copper	0.626 mg
Manganese	4.916 mg
Vitamins
Vitamin C	0 mg
Thiamin (B1)	0.763 mg
Riboflavin (B2)	0.139 mg
Niacin	0.961 mg
Pantothenic acid	1.349 mg
Vitamin B-6	0.119 mg
Total folate	56 mcg
Vitamin B-12	0 mcg
Vitamin A	0 IU
Retinol	0 mcg
Amino Acids
Tryptophan	0.234 g
Threonine	0.575 g
Isoleucine	0.694 g
Leucine	1.284 g
Lysine	0.701 g
Methionine	0.312 g
Cystine	0.408 g
Phenylalanine	0.985 g
Tyrosine	0.573 g
Valine	0.937 g
Arginine	1.192 g
Histidine	0.405 g
Alanine	0.881 g
Aspartic acid	1.448 g
Glutamic acid	3.712 g
Glycine	0.841 g
Proline	0.934 g
Serine	0.750 g

^{Data source: USDA National Nutrient Database}

The table above summarizes the nutritional value of 100 grams of oats. Recommended dietary allowances have been omitted because they vary based on country, age, sex and pregnancy.

Health benefits of Oats

Health benefits of oats are well-documented in hundreds of studies, I just summarized and listed a few most impact one to indicate the power of oats to improve human health.

Oats May Reduce Asthma Risk in Children

There is widespread conventional belief that introducing solid foods to children too early may cause later health problems. However, a Finnish prospective study of 1293 children found that those introduced earlier to oats could actually reduce the development of persistent asthma.
British Journal of Nutrition, January 2010; 103(2):266-73

 

Oats Increase Appetite-Control Hormones

Australian researchers studied fourteen people who ate a control meal and three different cereals with different levels of oat beta glucan. They then collected blood samples for four hours after each meal, and found a significant dose response between higher levels of oat beta glucan and higher levels of Peptide Y-Y, a hormone associated with appetite control.
Nutrition Research, October 2009; 29(10):705-9

 

Oat Beta Glucans Improve Immune System Defenses

Italian researchers reviewed existing research about the positive effects of beta glucans on human health. They found that, in addition to reducing cholesterol and blunting glycemic and insulin response, beta glucans can actually boost body immune system against bacteria, viruses, fungi, and parasites.
Minerva Medica, June 2009; 100(3):237-45

 

Oats Help Cut the Use of Laxatives

Laxative use, especially among the elderly in nursing homes, can lead to malnutrition and unwanted weight loss. Viennese researchers studied 30 frail nursing-home residents in a controlled, blind, intervention trial where 15 patients received 7-8g of oat bran per day. At the end of 6 weeks, 59% of the oat group had discontinued laxative use while maintaining body weight; the control group showed an 8% increase in laxative use and a decrease in body weight.
Journal of Nutrition, Health, and Aging, February 2009; 13(2):136-9

 

Oats May Help Reduce the Risk of Type 2 Diabetes

Researchers in Mannheim, Germany carried out a dietary intervention with 14 patients who had uncontrolled type 2 diabetes and insulin resistance. The patients were introduced to diabetes-appropriate diet containing oatmeal during a short hospital stay, and then re-examined again four weeks later. On average, patients achieved a 40% reduction in insulin dosage – and maintained the reduction even after 4 weeks on their own at home.
Experimental and Clinical Endocrinology & Diabetes, February 2008; 116(2):132-4

 

Oats May Improve Insulin Sensitivity

Researchers in Chicago carried out a randomized, double-blind, controlled clinical trial of ninety-seven men and women, in which half of the group consumed foods containing oat beta-glucan, while the other half ate control foods. At the end of the trial period, the oat group showed improvements in insulin sensitivity, while the control group was unchanged.
European Journal of Clinical Nutrition, June 2007; 61(6):786-95

 

Oats Lower Bad Cholesterol

Researchers at Colorado State University randomly assigned thirty-six overweight middle-aged men to eat either an oat or wheat cereal daily for twelve weeks. At the end of the three-month period, the men eating the oat cereal had lower concentrations of small, dense LDL cholesterol (thought to be particularly dangerous) and lower LDL overall, compared to those in the wheat group, while their HDL (“good”) cholesterol was unchanged.
American Journal of Clinical Nutrition, August 2002; 76(2):351-8

 

Oats Help Control Blood Pressure

Using a randomized, controlled parallel-group pilot study, researchers followed 18 hypertensive and hyperinsulemic men and women for six weeks, while half of them ate oat cereal (5.52g/day of beta-glucan) and the others ate a lower-fiber cereal (less than 1g total fiber). The oat group enjoyed a 7.5mm Hg reduction in systolic blood pressure and a 5.5 mm Hg reduction in diastolic blood pressure, while the wheat group was unchanged.
Journal of Family Practice, April 2002; 51(4):369

 

Oats #3 Overall, #1 for Breakfast, in Satiety Index

Also in Australia, researchers at the University of Sydney fed 38 different foods, one by one, to 11-13 different people, then asked them to report their “satiety” or fullness every 15 minutes for the next two hours. From this, they ranked all 38 foods in a “Satiety Index.” Oatmeal rated #3 overall for making people feel satisfied and full, and it rated #1 in the breakfast food group.
European Journal of Clinical Nutrition, September 1995; 49(9): 675-90

Wow….so many benefits inside this cheap healthy food, right?

In a nutshell, it is very suitable for both healthy and unhealthy individuals from toddlers to elderly people. For those who are healthy, eating oat can help reducing weight. For patient with diabetic, hypertension and cholesterol, it helps control BP, glucose and cholesterol level.

Let’s eat oat today!!

And do check out for healthier oat recipes in my coming posting soon!

Kick-start your day with the superfood - oatmeal breakfast ...yum yum..