Oats
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What often comes to mind when we think about oats is porridge/oatmeal, and whether you love it or hate it, oats are a nutritional powerhouse with many health benefits, on top of being versatile and cheap. Keep reading for nutrition facts and the health benefits of adding oats to your diet.
Types of Oats
Oats can be found in a variety of forms based on how much they are processed - been altered during preparation. Here is a list of different types of oats, from least to most processed:
Whole Oat Groats - whole oat kernels without the inedible hulls. They are the most intact form of oats, have the highest fibre content and take the longest to cook.
Steel-Cut Oats - oat groats cut into 2 or 3 smaller pieces using a steel blade. They cook quicker than oat groats as the smaller pieces absorb liquid faster.
Rolled Oats - oat groats steamed and rolled flat. They are quicker to cook and can be found in 2 kinds:
Old-Fashioned Oats - after steaming and rolling, the oats are flaked, creating a bigger surface allowing them to cook faster. They have the most texture and are often enjoyed as oatmeal.
Quick or Instant Oats - the oats are steamed for longer, dried, and cut, then rolled thinner than old-fashioned oats, for faster cooking. Some instant oats are sweetened or flavoured meaning they have a higher sugar or salt content.
High fibre food
Oats are whole grain, meaning they are a great source of fibre. Dietary fibre is a valuable part of our diet with health benefits, including - but not limited to - keeping our gut healthy, normalising our bowel movements, helping us feel fuller for longer, managing our blood sugar, and reducing our risk of diseases - heart disease, type 2 diabetes, and some cancers.
Check out my previous blog on Dietary Fibre.
Beta-glucan - blood cholesterol
The main type of fibre found in oats is beta-glucan. This fibre not only slows our digestion and suppresses our appetite, but also helps manage and decrease our cholesterol levels by binding with cholesterol in our intestine and transporting it through our digestive system and eventually out of our bodies.
Phosphorus - bone health & energy
Oats are a good source of Phosphorus, a mineral that our bodies need in relatively large amounts to keep healthy.
Phosphorus is needed -alongside calcium - to form and maintain strong bones and teeth. Phosphorus also plays an important role helping our bodies produce energy, deliver oxygen throughout our bodies, and form the membrane of our cells.
Thiamin (vitamin B1) - brain & nervous system
Oats are a source of Thiamin, or Vitamin B1, a water-soluble vitamin that cannot be stored in the body and is therefore required daily.
Thiamin plays a vital role helping our cells grow and function, and keeping our brain and nervous system healthy. Our bodies also use Thiamin to break down and release energy from the food we consume.
Magnesium - bone, muscles & heart health
Oats are high in Magnesium, a mineral which plays many roles in our bodies and which we need in relatively large amounts to stay healthy.
Magnesium helps maintain our energy levels by converting nutrients into energy. It supports our bones and their structure, helps our muscles, heart and nervous system function normally, and helps form our genetic material - DNA and RNA.
Zinc - growth & immunity
Oats contain Zinc, a trace mineral, which our bodies only need in small amounts to stay healthy, but is present throughout all the cells in our bodies.
Zinc is a key player for many processes such as ensuring healthy growth and development, supporting our immune system and wound healing, processing carbohydrates, fat and protein from the food we eat, making new cells, proteins and DNA, and helping our nerves carry messages between our brains and body.
As Zinc is an essential component for our growth and development, it is important we have a good intake of it during periods of rapid growth, such as childhood, adolescence and pregnancy.
Ideas to add oats to your meals
Oats are a versatile ingredient, try adding them to your meals with these ideas:
Oatmeal or Porridge - a simple way to get a portion of oats, which pairs well with fruits, nuts, and seeds and will up your fibre intake that much more. [Try out this Choco-Peanut Porridge recipe]
Overnight Oats - make oats the night before and keep them in the fridge. This is a quick & easy no-cook solution for a nutrient & fibre-dense breakfast or snack - the busy persons dream.
Smoothies - add oats to thicken smoothies. Just blend them in with your choice of ingredients.
Baked Oats - turn oats into a cake, not only are the variations endless, but they travel well & can double up as a snack - another make-ahead breakfast for busy mornings.
Savoury or sweet muffins - add oats to muffin mixes to make them chewier, healthier & more filling. Another easy breakfast or snack on-the-go.
Oatcakes or Oat crackers - spread a dip, add some toppings on them, or have them as an accompaniment to a warm soup - they are a pleasant change from bread.
The take-home:
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References
Othman RA, Moghadasian MH, Jones PJ. Cholesterol-lowering effects of oat beta-glucan. Nutrition Reviews. 2011. 69 (6):299-309. https://doi.org/10.1111/j.1753-4887.2011.00401.x
Scientific Opinion on the substantiation of a health claim related to oat beta glucan and lowering blood cholesterol and reduced risk of (coronary) heart disease pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(12):1885. https://doi.org/10.2903/j.efsa.2010.1885
Welch RW. Oats in human nutrition and health. 1995. 433–479. In: Welch R.W. (eds) The Oat Crop. World Crop Series. Springer, Dordrecht. https://doi.org/10.1007/978-94-011-0015-1_14
British Nutrition Foundation. Healthy Sustainable Diets - Vitamins and Minerals. 19 Feb. 2022, https://www.nutrition.org.uk/healthy-sustainable-diets/vitamins-and-minerals/?level=Consumer
European Food and Information Council (EUFIC). Vitamins and Minerals - Magnesium: foods, functions, how much do you need & more. 11 Jan. 2021. https://www.eufic.org/en/vitamins-and-minerals/article/magnesium-foods-functions-how-much-do-you-need-more
World Health Organization. 2005. Vitamin and mineral requirements in human nutrition, 2nd ed. World Health Organization. https://apps.who.int/iris/handle/10665/42716
NHS. Vitamins and Minerals. NHS Sources, 03 Aug. 2020, https://www.nhs.uk/conditions/vitamins-and-minerals/
