The Health Benefits of Oats

Oats are a very nutrient-dense food. They are a wholegrain cereal which provide a good source of:

• fibre
• protein
• B vitamins, particularly vitamin B1 (thiamine)
• minerals including selenium, copper and magnesium
• phytochemicals

What are the different types of oats?

Depending on how they are processed, oats are known by different names which can sometimes be confusing. Briefly, these are the types of oats available:

• Whole oat groats – these are the least processed and also take the longest to cook. They have just been cleaned and the hull has been removed.
• Steel cut oats – also known as Irish oats or pinhead oats, these are oat groats that have been cut into a few pieces using a steel blade (hence the name).
• Scottish oats – these oats are stone-ground resulting in smaller pieces and make a creamy oatmeal when cooked.
• Old fashioned or jumbo rolled oats – the oat groats are steamed and then rolled into large flakes. I like to use these when making porridge because they have a slightly chewy texture when cooked.
• Quick or instant rolled oats – these are steamed for longer and rolled thinner than old fashioned/jumbo oats. This makes the cooking time really speedy.

Why should we eat oats?

When eaten as part of a healthy diet and lifestyle there are many suggested health benefits for oats. To be clear though, a lot of the research has looked at numerous types of wholegrains collectively, including oats. Therefore it may not always be possible to single oats out as the sole contributors to the findings.

• Reduce constipation: Some of the fibre in oats can contribute to good digestive health and may help relieve constipation.
• Lower cholesterol: Oats contain a form of soluble fibre known as beta-glucan. Daily consumption of beta-glucan from oats has been linked to a decrease in blood cholesterol in a meta-analysis* (1) and another meta-analysis found adding >3g per day of oat beta-glucan to the diet reduced low-density lipoprotein (LDL), sometimes called the bad cholesterol, and total cholesterol (2). This could reduce cardiovascular disease (CVD) risk (3).
• Control blood sugar levels: Good old beta-glucan fibre may also reduce blood sugar and levels after eating a meal (4). Controlling blood sugar levels is an important part of managing diabetes. One review has found a beneficial effect on blood sugar level control and insulin sensitivity in people with type 2 diabetes after eating oatmeal compared with a control meal (5). However, the studies included in the review have a low number of participants meaning it may be difficult to draw firm conclusions from the results.
• Increase satiety: Some evidence suggests that oat beta-glucan increases people’s feeling of fullness which could play an important role in controlling hunger and weight (6). Results are not consistent across studies however (7).
• Antioxidants: Polyphenols found in oats, called avenanthramides, potentially have antioxidant and anti-inflammatory effects (8) and anti-itching properties when applied to the skin (9).

How can I add oats into my diet?

• Porridge – this is one of my favourite breakfasts, especially on a cold day. You can add fruit, nuts and seeds to make it extra delicious and nutritious.
• Overnight oats – there are so many variations of these cold oats. They are a really easy breakfast or snack.
• Banana and oat pancakes – see my tasty recipe here!
• Breads and cakes – they are a great addition to baked goods, such as this treacle bread or when ground into oat flour.
• I also have to mention this Oat Crumble Topping which is fantastic when added to fruit and yoghurt.

*a meta-analysis is a common statistical technique used in research to combine data from multiple studies in order to come to conclusions about the research.

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References

1. Tiwari U, Cummins E. Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels. Nutrition. 2011;27(10):1008-16. Available from: doi:10.1016/j.nut.2010.11.006
2. Whitehead A, Beck EJ, Tosh S, Wolever TMS. Cholesterol-lowering Effects of Oat β-glucan: A Meta-Analysis of Randomized Controlled Trials. Am J Clin Nutr. 2014;100(6): 1413-21. Available from: doi:10.3945/ajcn.114.086108
3. Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, Jovanovski E, Au-Yeung F, Jenkins AL, Vuksan V. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016;116(8):1369-1382. doi:10.1017/S000711451600341X
4. Chen J, Raymond K. Beta-glucans in the treatment of diabetes and associated cardiovascular risks. Vasc Health Risk Manag. 2008;4(6):1265-72. Available from: doi:10.2147/vhrm.s3803
5. Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients. 2015;7(12):10369-87. Available from: doi:10.3390/nu7125536
6. Rebello CJ, O’Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutrition Reviews. 2016;74(2):131–147. Available from: doi:10.1093/nutrit/nuv063
7. Li X, Cai X, Ma X, Jing L, Gu J, Bao L, Li J, Xu M, Zhang Z, Li Y. Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial. Nutrients. 2016;8(9):549. doi:10.3390/nu8090549
8. Meydani M. Potential health benefits of avenanthramides of oats. Nutrition Reviews. 2009;67(12):731–735. Available from: doi:10.1111/j.1753-4887.2009.00256.x
9. Sur R, Nigam A, Grote D, Liebel F, Southall MD. Avenanthramides, polyphenols from oats, exhibit anti-inflammatory and anti-itch activity. Arch Dermatol Res. 2008;300(569). Available from: doi:10.1007/s00403-008-0858-x