Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

 Whole grain oats

 Oats (Avena sativa L] is an edible grain that is predominantly grown in American and European countries, mainly Russia, Canada and United States of America. This nutritious grain grows well in cool moist climate.

 Oats is rich in dietary fibers, phytochemicals and phenolic compounds. Dietary fibres such as β-glucan is present in oats. Oats also contain a varied range of  nutrients and phenolic compounds having high level of antioxidant activity. Consumption of whole grain oats provides numerous health benefits.

Nutritional value

  American Association of Cereals Chemists (AACC) International defined "whole grains" as ‘the intact ground, cracked or flaked caryopsis, whose principal anatomical components, the starchy endosperm, germ and bran are present in substantially the same relative proportion as they exist in the intact caryopsis.

   Whole grain oat is very nutritious as it contains considerable amount of proteins, starch, unsaturated fatty acids and dietary fibre as soluble and insoluble fractions.

 Oats also contains micronutrients such as vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, choline, sulphur containing amino acids, phytic acid, lignins, lignane and alkyl resorcinols which are very essential for the proper functioning of immune system, digestive system and cardiovascular system.

It is a good source of carbohydrates.

Starch in oats
There are different types of starches in oats. Among which resistant starch [RS] has been recognized as functional fibre.  It escapes digestion and provides fermentable carbohydrates for colonic bacteria.

They also help the production of desirable metabolites including short chain fatty acids in colon.

Oats contain significant amount of RS and other starch fractions. It has 22 % SDS [ slow digestible starch] and 25 % RS[ resistant starch] and  7 %  rapidly digestible starch [RDS] of the total starch content.

Slow rate starch digestibility is important to maintain balanced blood glucose levels. SDS is one of the most important fractions as it moderates the glycemic response and improves nutritional quality of the food.

Oats contains quality protein with good amount of amino acids.

  Whole grain oats has protein content of 11–15 %.

Of the total proteins in oats albumins account for about 1–12 % . In general, albumin and globulin have higher lysine content. Thus oats are rich in lysine amino acid compared to other cereals .It helps calcium absorption and collagen formation for the bones, skin and tendons. 

The prolamins content in oats (10–15 % of the total protein) is rather low as compared to wheat (40–50 %), rye (30–50 %) and barley (35–45 %). The amount of prolamins in oats varies with species, variety and time of cultivation of the plant. It is often suggested that use of oats in celiac diet could be risky due to prolamins or glutens although in lower amounts. However, recently European commission regulation (EC) No. 41/2009 has included oats amongst permitted ingredients, if the gluten content does not exceed 20 ppm (mg/kg) .

 Oat contains high percentage of lipids especially unsaturated fatty acid which are good for heart and brain health in moderate amounts.

Starch constitutes about 60 % of oat grain.

Fiber in oats

Dietary fibres are substances of plant origin that are not digested in the human upper gastrointestinal tract. They include polysaccharides such as cereal β-glucan, arabinoxylans and cellulose. Oats contain Dietary fibres  β-glucan 2.3–8.5 %.

 Dietary fibres are located in the cell walls of the grain.

The outer layers, the seed coat and the pericarp contribute significantly to the insoluble dietary fibre content of the grain. Dietary fibres in oats  promote digestive and cardiovascular health.

Health benefits

·       Helps to reduce cholesterol

     Oats is rich in fibers which may help to reduce bad LDL cholesterol and thus improves cardiovascular health. Lowering the cholesterol reduces the risk for heart attack and stroke.

The β-glucan fiber content in oat ranges from 2.3 to 8.5/100 g .

The Food and Drug Administration (FDA) has accepted a health claim stating that a daily intake of 3 g of soluble oat β-glucan can lower the risk of coronary heart disease

·       Helps to maintain blood glucose level

Oats fibers also help to maintain blood glucose. Oats is a low glycaemic index food and which will not cause a spike in blood sugar after eating it. Therefore it is a good food for diabetic people.

·       Improves digestion and gut health

The fibers in oats improve to lax the bowel movement and improve gut health.  Oats contain significant amount of RS and other starch fractions., 22 % SDS [ slow digestible starch] and 25 % RS of the total starch has been reported in oats and rapidly digestible starch[RDS]  approximately 7 % . The fiber content may help to prevent constipation and colorectal cancer.

·       Oats is suitable for people with coeliac disease

 Celiac disease is triggered by the ingestion of gluten protein in gluten intolerant persons.

In individuals who are genetically susceptible, the ingestion of gluten causes an inappropriate small intestinal immune response characterized by villous atrophy and crypt hyperplasia. and coeliac disease.

 Oats is suitable for people having celiac disease in moderate amounts. Recently European commission regulation (EC) No. 41/2009 has included oats amongst permitted ingredients, if the gluten content does not exceed 20 ppm (mg/kg). 

   Whole grain oats consumption has gathered immense popularity globally owing to the numerous health benefits they provide. Due to the high nutritional value, oat-based food products like breads, biscuits, cookies, probiotic drinks, breakfast cereals, flakes and infant food are popular and used by people all over the world, particularly in the urban areas.

How to include oats in your diet?

1.Oats porridge 

2.Overnight oats

3. Oats cookies, biscuits etc.

References

1.    Peterson DM. Oat antioxidants. J Cereal Sci. 2001;33:115–129. [Google Scholar]
2.    Flander L, Salmenkallio-Marttila M, Suortti T, Autio K. Optimization of ingredients and baking process for improved wholemeal oat bread quality. LWT - Food Sci Technol. 2007;40:860–870. [Google Scholar]
3.    https://pubmed.ncbi.nlm.nih.gov/14520027/