| Oats, known scientifically as Avena
sativa, are a hardy cereal grain able to withstand
poor soil conditions in which other crops are unable
to thrive. Oats gain part of their distinctive flavor
from the roasting process that they undergo after being
harvested and cleaned. Although oats are then hulled,
this process does not strip away their bran and germ
allowing them to retain a concentrated source of their
fiber and nutrients.
Health Benefits
Lower Cholesterol Levels
Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan.
Since 1963, study after study has proven the beneficial effects of this special
fiber on cholesterol levels. Studies show that in individuals with high cholesterol
(above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount
found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This
is highly significant since each 1% drop in serum cholesterol translates to a
2% decrease in the risk of developing heart disease. High cholesterol levels
correlate with the build up of plaques in blood vessel walls. If these plaques
become damaged or simply grow too large, they can rupture, blocking a blood vessel
and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering
high cholesterol levels can therefore significantly reduce the risk of cardiovascular
disease and stroke.
A study published in the September 8, 2003 edition of the Archives of Internal
Medicine confirms that eating high fiber foods, such as oats, helps prevent
heart disease. Almost 10,000 American adults participated in this study and were
followed for 19 years, during which time 1,843 cases of coronary heart disease
(CHD) and 3,762 cases of cardiovascular disease (CVD) were diagnosed. People
eating the most fiber, 21 grams per day, had 12% less CHD and 11% less CVD compared
to those eating the least, 5 grams daily. Those eating the most water-soluble
dietary fiber fared even better with a 15% reduction in risk of CHD and a 10%
risk reduction in CVD.(December 3, 2003)
Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease
Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.
Antioxidant compounds unique to oats, called avenanthramides, help prevent
free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular
disease, suggests a study conducted at Tufts University and published in the
June 2004 issue of The Journal of Nutrition.
In this study, hamsters were fed
saline containing 0.25 grams of phenol-rich oat bran, after which blood samples
were taken at intervals from 20 to 120 minutes. After 40 minutes, blood concentrations
of avenanthramides had peaked, showing these compounds were bioavailable
(able to be absorbed). Next, the researchers tested the antioxidant ability
of avenanthramides to protect LDL cholesterol against oxidation (free radical
damage) induced by copper. Not only did the avenanthramides increase the amount
of time before LDL became oxidized, but when vitamin C was added, the oat phenols
interacted synergistically with the vitamin, extending the time during which
LDL was protected from 137 to 216 minutes.
In another study also conducted
at Tufts and published in the July 2004 issue of Atherosclerosis, researchers
exposed human arterial wall cells to purified avenenthramides from oats for
24 hours, and found that these oat phenols significantly suppressed the production
of several types of molecules involved in the attachment of monocytes (immune
cells in the bloodstream) to the arterial wall—the first step in the
development of atherosclerosis.
Oat avenanthamides suppressed production of ICAM-1 (intracellular adhesion
molecule-1) and VCAM-1 (vascular adhesion molecule-1), E-selectin, and the
secretion of pro-inflammatory cytokines KL-6, chemokines IL-8 and protein MCP-1
(monocyte chemoattractant protein). Our advice: Cut an orange in quarters or
pour yourself a glass of orange juice to enjoy along with your oatmeal. If
you prefer some other grain for your breakfast cereal, top it with a heaping
spoonful of oat bran.(August 1, 2004)
Stabilize Blood Sugar
Studies also show that beta-glucan has beneficial
effects in diabetes as well. Non-Insulin Dependent
Diabetes Mellitus (NIDDM) patients given foods high
in this type of oat fiber or given oatmeal or oat-bran
rich foods experienced much lower rises in blood sugar
compared to those who were given white rice or bread.
Starting out your day with a blood sugar stabilizing
food such as oats may make it easier to keep blood
sugar levels under control the rest of the day, especially
when the rest of your day is also supported with nourishing
fiber-rich foods.
Antioxidant
and Anti-Cancer Benefits
In addition to its fiber benefits, oats
are also a very good source of selenium. A necessary
cofactor of the important antioxidant, glutathione
peroxidase,
selenium works with vitamin E in numerous vital antioxidant systems throughout
the body. These powerful antioxidant actions make selenium helpful in decreasing
asthma symptoms and in the prevention of heart disease. In addition, selenium
is involved in DNA repair and is associated with a reduced risk for cancer, especially
colon cancer.
A Well-tolerated Wheat Alternative
for Children and Adults with Celiac Disease
Although treatment of
celiac disease has been thought to require lifelong
avoidance of the protein gluten, which is found in
wheat, rye, barley and oats, recent studies of adults
have shown that oats, despite the small amount of
gluten they contain, are well-tolerated. Now, a double
blind, multi-center study involving 8 clinics treating
116 children newly diagnosed celiac disease suggests
oats are a good grain choice for children with celiac
disease as well. The children were randomly assigned
to receive either the standard gluten-free diet (no
wheat, barley, rye or oats) or a gluten-free diet
with some wheat-free oat products. At the end of
the study, which ran for a year, all the children
were doing well, and in both groups, the mucosal lining
of the small bowel (which is damaged by wheat gluten
in celiac disease) had healed and the immune system
(which is excessively reactive in celiac patients)
had returned to normal.(June 3, 2004)
Description
Oats are a hardy cereal grain able to withstand
poor soil conditions in which other crops are unable
to thrive. Their fortitude seems to be transferred
to those who consume this nutrient-dense grain. After
all, when we think of a satisfying and enriching
way to start the day, one that gives us strength
and lasting energy, we oftentimes relish the thought
of a hot bowl of oatmeal.
Oats gain part of their distinctive flavor from
the roasting process that they undergo after being
harvested and cleaned. Although oats are then hulled,
this process does not strip away their bran and their
germ allowing them to retain a concentrated source
of their fiber and nutrients. Different types of
processing are then used to produce the various types
of oat products, which are generally used to make
breakfast cereals, baked goods and stuffings:
-
Oat groats: unflattened kernels that are good
for using as a breakfast cereal or for stuffing
-
Steel-cut oats: featuring a dense and chewy texture
they are produced by running the grain through
steel blades which thinly slices them.
-
Old-fashioned oats: have a flatter shape that
is the result of their being steamed and then
rolled.
-
Quick-cooking oats: processed like old-fashioned
oats, except they are cut finely before rolling
-
Instant oatmeal: produced by partially cooking
the grains and then rolling them very thin.
Oftentimes, sugar, salt and other ingredients are
added to make the finished product.
-
Oat bran: the outer layer of the grain that resides
under the hull. While oat bran is found in
rolled oats and steel-cut oats, it may also be
purchased as a separate product that can be added
to recipes or cooked to make a hot cereal.
-
Oat flour: used in baking, it is oftentimes combined
with wheat or other gluten-containing flours
when making leavened bread.
History
The modern oat draws its ancestry from the wild
red oat, a plant originating in Asia. Oats have been
cultivated for two thousand years in various regions
throughout the world. Before being consumed as a
food, oats were used for medicinal purposes, a use
for which they are still honored. The growing of
oats in Europe was widespread, and oats constituted
an important commercial crop since they were a dietary
staple for the people of many countries including
Scotland, Great Britain, Germany and the Scandinavian
countries. Oats were introduced into North America
by the first Scottish settlers in the early 17th
century. Today, the largest commercial producers
of oats include the Russian Federation, the United
States, Germany, Poland and Finland.
Safety
Oats are not a commonly allergenic food, are not
included in the list of 20 foods that most frequently
contain pesticide residues, and are also not known
to contain goitrogens, oxalates, or purines. Oats
are often classified, however, as a member of the "gluten
grains." This grouping of grains has traditionally
included wheat, oats, barley, and rye, and it has
been traditionally avoided in wheat-sensitive conditions.
The conclusion that oats should be grouped together
with wheat and systematically avoided in a wheat-free
diet is not supported by some research studies. However,
most public health organizations continue to place
wheat and oats together in a category called "gluten
grains" and recommend elimination of oats along
with wheat for wheat-sensitive individuals.
Nutritional Profile
Introduction
to Food Rating System Chart
The following
chart shows the nutrients for which this food is either
an excellent, very good or good source. Next to the
nutrient name you will find the following information:
the amount of the nutrient that is included in the
noted serving of this food; the %Daily Value (DV) that
that amount represents (similar to other information
presented in the website, this DV is calculated for
25-50 year old healthy woman); the nutrient density
rating; and, the food's World's Healthiest Foods Rating.
Underneath the chart is a table that summarizes how
the ratings were devised. For more detailed information
on World's Healthiest Foods' Food and Recipe Rating
System, please visit www.whfoods.com
Oats, Whole
Grain
1.00 cup
145.08 calories |
| Nutrient |
Amount |
DV
(%) |
Nutrient
Density |
World's Healthiest
Foods Rating |
| manganese |
1.37 mg |
68.5 |
8.5 |
excellent |
| selenium |
18.95 mcg |
27.1 |
3.4 |
very good |
| tryptophan |
0.08 g |
25.0 |
3.1 |
good |
| phosphorus |
177.84 mg |
17.8 |
2.2 |
good |
| vitamin B1 (thiamin) |
0.26 mg |
17.3 |
2.2 |
good |
| dietary fiber |
3.98 g |
15.9 |
2.0 |
good |
| magnesium |
56.16 mg |
14.0 |
1.7 |
good |
| protein |
6.08 g |
12.2 |
1.5 |
good |
World's Healthiest
Foods Rating |
Rule |
| excellent |
DV>=75% |
OR |
Density>=7.6 |
AND |
DV>=10% |
| very good |
DV>=50% |
OR |
Density>=3.4 |
AND |
DV>=5% |
| good |
DV>=25% |
OR |
Density>=1.5 |
AND |
DV>=2.5% |
|
© 2002 The George Mateljan
Foundation
References
-
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-
Chen CY, Milbury PE, Kwak HK, Collins FW, Samuel
P, Blumberg JB. Avenanthramides phenolic acids
from oats are bioavailable and act synergistically
with vitamin C to enhance hamster and human LDL
resistance to oxidation. J Nutr. 2004
Jun;134(6):1459-66.
-
Delaney B, Nicolosi RJ, Wilson TA et al. Beta-glucan
fractions from barley and oats are similarly antiatherogenic
in hypercholesterolemic Syrian golden hamsters.
J Nutr; 2003 Feb 133(2):468-75.
-
Ensminger AH, Esminger, ME, Kondale JE, Robson
JRK. Foods & Nutrition Encyclopedia. Pegus
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Ensminger AH, Esminger M. K. J. e. al. Food
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Fortin, Francois, Editorial Director. The
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Hogberg L, Laurin P, Falth-Magnusson K, Grant
C, Grodzinsky E, Jansson G, Ascher H, Browaldh
L, Hammersjo JA, Lindberg E, Myrdal U, Stenhammar
L. Oats to children with newly diagnosed coeliac
disease: a randomised double blind study". Gut.
2004 May;53(5):649-654.
-
Liu L, Zubik L, Collins FW, Marko M, Meydani
M. The antiatherogenic potential of oat phenolic
compounds. Atherosclerosis. 2004 Jul;175(1):39-49.
-
Wood, Rebecca. The Whole
Foods Encyclopedia.
New York, NY: Prentice-Hall Press; 1988.
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