Health benefits of oats

Who would have thought a bowl of porridge, or gruel could be good for you. Oats are a functional food effective in the prevention of various diseases and disease risk factors. Avena sativa (oat/common oat) is a species of cereal grain grown for its seed. It is commonly used to feed livestock and for humans, we enjoy in the form of rolled oats or oatmeal. There are many ways you can enjoy eating oats and reap the health benefits. 

Oats are a nutritious wholegrain

The oat seed, known as groats, are rolled, crushed, or steel-cut which makes them easier to cook. Being a wholegrain they contain a good nutritional profile offering a source of insoluble fibre (lignans), vitamins, minerals (calcium, silica, potassium, phosphorus, manganese, zinc), antioxidants, carbohydrate, and protein. Oats have one of the highest contents of protein and lipids (unsaturated fatty acids, choline, alpha linoleic acid) amongst grains.

Oats are gluten free!

Oats do not belong to the same genus of wheat, barley, and rye, but are distantly related. People with coeliac disease can safely consume oats, provided they are grown and harvested separately from wheat. However, they do contain a similar protein to gluten called avenin, and although this is less toxic than gluten, people with coeliac disease may be sensitive.

Beta-glucans

Oats are high in a soluble fibre called beta-glucan. Beta-glucans are a group of biologically active fibres which offer anti-inflammatory, anti-obesity, anti-allergic, anti-osteoporotic, and immunomodulating activities.

How do oats benefit health?

Cardiovascular disease, type 2 diabetes, inflammation, and allergic skin conditions have evidence which point to the beneficial effect of oats. Obesity, gut health, and immune modulation are other conditions which may be helped. Beta-glucan, γ-amino butyric acid (GABA), and phytochemicals such as avenanthramides are components of oats which contribute to its valuable effect on human health.

Oats are also used in skin care products for skin complaints such as eczema and dermatitis.

As an herbal medicine oats are indicated for depression, skin conditions, and as a cardiac tonic. In herbal medicine both the seed and oat straw are used [7].

Reduced risk of cardiovascular disease. High cholesterol and high blood pressure are risk factors for the development of cardiovascular disease. Consuming oats has been shown to improve the risks of developing cardiovascular disease.

Reduce cholesterol. Oats can significantly reduce total cholesterol and LDL (low-density lipoprotein).

Hypertension. The components of oats - β-glucan, γ-amino butyric acid (GABA), and phytochemicals such as avenanthramides support the beneficial action of oats on high blood pressure and endothelial function.

Avenanthramides are uniquely found in oats. These compounds have shown antioxidant, anti-inflammatory and anti-proliferative effects which have both indirect and direct positive outcome on blood pressure [3]. As a fermentable prebiotic fibre and its protein content are thought to contribute to the anti-hypertensive effects. 

Type 2 Diabetes. In studies oats where shown to significantly reduce blood glucose and glycosylated serum proteins, postprandial plasma glucose and insulin concentrations. β-glucans can mediate diabetes mellitus by controlling blood glucose levels. Glycosylated serum protein serves as an average indicator of blood glucose within a 2-3 week period.

Weight loss. Oatmeal suppressed appetite and increased satiety. In studies body weight, body fat and body mass index was shown to reduce from eating oats. Based on information from other plant sources and emerging data suggests they may function as anti-obesity agents [3].

Metabolic disorders were improved from consuming oats through their ability to enhance gut microbial growth [1].

Immune modulation. The abundant nutrients found in oats - fibre, vitamins, minerals, proteins, and antioxidants help optimize the immune system and its response to infection from viruses, fungi, bacteria, and other pathogens. These nutrients help directly by modulating the immune system and indirectly by eliciting changes in the gut microbiota [6][2].

Healthy gut bacteria are important for proper gastrointestinal health, the immune system, and the prevention of diseases like obesity and diabetes. Oats contain many compounds which support gut health.

Healthy bowel function. Oats contain soluble fibre which allows more water to remain in the stool making a softer and larger stool [6].

Colloidal oatmeal and atopic dermatitis. Avenanthramide C from germinated oats demonstration anti-allergic and inflammatory effects in mast cells. Mask cells release inflammatory mediators – particularly histamine and pro-inflammatory cytokines. Histamine is responsible for inducing allergic reactions [4].

Topical cream products containing 1% colloidal oatmeal (finely ground oatmeal) were shown to be effective and safe as a barrier cream for symptom relief of mild to moderate atopic eczema in children [5].

How to enjoy your oats

• Add oats to your muffins
• Oat cookies
• Oat and nut bars
• Fruit (berries, bananas, or stewed apples), almonds, pumpkin, sunflower seeds, chia seeds and oats - add some boiled water or milk and top with yogurt for a healthy breakfast
• Porridge with added nuts, fruits, and yogurt. Porridge with honey
• Oat milk and fruit shakes
• Replace breadcrumbs with oats.

Beta-glucan is available as a dietary supplement. It can be added to breakfast cereals, yoghurt, smoothies, taken with a meal, or consumed on its own with water.

Enjoy eating your oats and reap the health benefits. 

The information provided is not intended to be used for diagnosis or treatment. If you are experiencing any health concerns, please consult your doctor for advice.

References

1. Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/
2. Bashir KMI, Choi JS. Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. Int J Mol Sci. 2017 Sep 5;18(9):1906. doi: 10.3390/ijms18091906. PMID: 28872611; PMCID: PMC5618555. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618555/
3. Liska DJ, Dioum E, Chu Y, Mah E. Narrative Review on the Effects of Oat and Sprouted Oat Components on Blood Pressure. Nutrients. 2022 Nov 11;14(22):4772. doi: 10.3390/nu14224772. PMID: 36432463; PMCID: PMC9698489. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9698489/
4. Dhakal H, Yang EJ, Lee S, Kim MJ, Baek MC, Lee B, Park PH, Kwon TK, Khang D, Song KS, Kim SH. Avenanthramide C from germinated oats exhibits anti-allergic inflammatory effects in mast cells. Sci Rep. 2019 May 3;9(1):6884. doi: 10.1038/s41598-019-43412-2. PMID: 31053741; PMCID: PMC6499795. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6499795/
5. Toni Anne Lisante, Chris Nuñez & Paul Zhang (2017) Efficacy and safety of an over-the-counter 1% colloidal oatmeal cream in the management of mild to moderate atopic dermatitis in children: a double-blind, randomized, active-controlled study, Journal of Dermatological Treatment, 28:7, 659-667, DOI: 10.1080/09546634.2017.1303569 https://www.tandfonline.com/doi/full/10.1080/09546634.2017.1303569
6. Chen O, Mah E, Dioum E, Marwaha A, Shanmugam S, Malleshi N, Sudha V, Gayathri R, Unnikrishnan R, Anjana RM, Krishnaswamy K, Mohan V, Chu Y. The Role of Oat Nutrients in the Immune System: A Narrative Review. Nutrients. 2021 Mar 24;13(4):1048. doi: 10.3390/nu13041048. PMID: 33804909; PMCID: PMC8063794. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8063794/
7. Fisher, Carole; 2009, MATERIA MEDICA OF WESTERN HERBS, Vitex Medica, New Zealand