Oats, a versatile whole grain available in various forms like whole groats, rolled, or instant, offer numerous health benefits. Consuming about one-half cup (40 g) of dry oats daily can significantly contribute to a healthier lifestyle.
A one-cup (81 g) serving of raw oats provides:
Calories: 307
Water: 8,7 g
Protein: 10,7 g
Carbohydrates: 54,8 g
Sugar: 0,8 g
Fiber: 8,1 g
Fat: 5,3 g
Carbohydrates make up approximately 66% of the dry weight of oats. About 11% of this is fiber, with the majority being starch. Oats contain very little sugar, with only about 1% coming from sucrose. The starch in oats has distinct properties compared to many other grains, exhibiting a higher water-binding capacity that creates viscosity. These starches include rapidly digestible starch, slowly digestible starch, and resistant starch.
Most of the fiber in oats is soluble fiber, primarily beta-glucan. Oats provide more soluble fiber than other grains, which helps slow digestion, increases feelings of fullness, and suppresses appetite.
Oats are a good source of quality protein, accounting for 11-17% of their dry weight, which is higher than most other grains. Avenin is the main protein in oats, making up 80% of the total, and is not found in any other grain.
Oats are rich in various vitamins and minerals, including manganese, phosphorus, copper, vitamin B1, iron, selenium, magnesium, and zinc.
Whole oats are also abundant in antioxidants that offer various health benefits. These include avenanthramides, ferulic acid, and phytic acid, which help reduce artery inflammation and regulate blood pressure.
Beyond reducing blood pressure and lowering the risk of obesity, regular oat consumption offers other key benefits:
Oats can help lower cholesterol levels due to their beta-glucan content. Once in the gut, beta-glucan binds to cholesterol-containing bile acids secreted by the liver to aid digestion. Instead of being reabsorbed, these bile acids are carried through the intestines and excreted, contributing to a reduction in blood cholesterol levels.
They also play a role in preventing type 2 diabetes. Type 2 diabetes features abnormal blood sugar regulation, often due to reduced sensitivity to the hormone insulin. Beta-glucan, the soluble fiber from oats, is beneficial for blood sugar control. It regulates both glucose and insulin responses after carbohydrate-rich meals.
Oats can support weight loss efforts. Satiety plays an important role in energy balance, helping to control food intake and is linked to the risk of obesity and type 2 diabetes. Soluble fiber like beta-glucan can increase satiety by slowing gastric emptying and stimulating satiety hormones. Low in calories, rich in fiber and beneficial nutrients, oats are a suitable choice for weight management diets.
While oats are naturally gluten-free, they contain a similar protein called avenin. Most individuals with celiac disease can tolerate pure oats in moderate amounts. However, oats are susceptible to gluten cross-contamination during farming and processing. Therefore, individuals with gluten intolerance should only choose oat products labeled as "gluten-free" on the packaging.
By Bao Bao, Sources: Healthline, Eat This Not That
