Oats are not as humble a cereal as we might think. This particular plant has properties that permit claims from both Europe and the USA making it a ‘superfood’ so it has considerable marketing power even over wheat.
The oat (Avena sativa) is a fabulous health food with enormous nutritional benefits attached to it on at least four counts. Perhaps the most important is its ability to lower cholesterol and then to help reduce the risk of diabetes but depending on your health either one will have bearing.
Oats contain dietary fibre, more than most other cereals and interestingly it is the soluble form which creates most excitement. The germ also contains a wide range of vitamins important for energy management of the cell such as the B types – thiamin, riboflavin niacin, vitamin B6 (pyridoxine) and folate/folic acid. Withoiut these vitamins we simply cannot metabolise a host of important nutrients, from carbohydrates and fats to sugars and nucleic acids that come from our food.
Oats are generally grown and cultivated in temperate lands – not really tropical or even sub-tropical exposures. The seed can be stored for a long time with careful management which means it can be conveniently used throughout the year.
Many forms of oats are available including oatmeal, rolled oats, steel cut oats or oat bran. The bran happens to be the outer husk or casing of the oats. Oats have a distinctive nutty, or grain-like texture and the particular defining flavour comes from being roasted post-harvest. The great thing about oats is that despite being hulled, they withstand the milling process and retain their bran and germ, which accounts for most of the fibre and nutrient content remaining intact.
The main compelling reasons for a daily dose of oats is:-
- Lowering cholesterol levels
We know that 75% of the older British public has high total cholesterol levels in their blood. Rather than being prescribed statins we should really consider oats as a suitable non-prescription alternative. All forms of oats, even oat bran, contain soluble beta-glucan, which is a type of fibre that has been proved to have tremendous health benefits generally. If we consume just 3 grams of soluble oat fibre per day we can lower our cholesterol levels markedly which means it’s a great way to fight the plaque clogging up our blood vessels and so helps to protect us from cardiovascular disease and stroke.
- Stabilise blood sugar
Beta-glucan is also seen to positively help patients reduce diabetes. Those of us living with type-2 diabetes can consume oats to lower the spikes in blood sugar which is not feasible for those who live on white rice and wheat. Note that consuming a blood sugar-stabilising food such as oats at the start of the day helps keep blood sugar levels under control for the rest of the day.
- Antioxidant benefits
The avenanthramides are a unique antioxidant compound in oats and are known to prevent free radicals from damaging vLDL cholesterol which is generally good cholesterol. This further reduces the risk of cardiovascular disease.
- A great alternative to wheat
Oats contain more soluble fibre than any other grain, slowing down digestion and the degradation of sugars. This contributes to a feeling of satiety, making it a great alternative for gluten-intolerant individuals. It is known to stay in the stomach longer, which eventually lessens hunger and cravings too. Oatmeal is not only great for people unable to digest gluten, but also those who are looking to reduce the amount of complex carbs in their diet, without going hungry.
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