Oats have been in fashion for some time, mainly because they are said to have important health benefits. They are said to lower cholesterol and blood sugar and protect against cancer. We can find them in many supermarket products, but are they as good as we are told?
So far, research results do not prove that oats are better than other cereals, that they are a superfood (these do not exist), nor that eating them prevents diseases.
Nutrients in oats
Oats, like other cereals, provide a large amount of nutrients, which is why they are highly recommended foods. Their main component is complex carbohydrates (starch), which are the basis of a balanced diet. The amount of sugar is, on the other hand, small and, in addition, they are of the type that does not put our health at risk.
Oats are also rich in fiber – only legumes are better than cereals in this regard – and contain vitamins B1, B8, and folic acid. Unlike other cereals, they are short on B3 and B6. Cereals are almost the only source of minerals, including oats. They generally contain iron, potassium, magnesium, phosphorus, selenium, and zinc.
Much of the fiber, vitamins, and minerals are lost when grains are refined. In this process, the bran and germ are removed, components where these nutrients are concentrated. For this reason, we must make sure that the words “whole grain,” “whole grain,” or “whole” appear next to the name of the grain.
Although oats do not contain the proteins that cause celiac disease, they often contain traces of cereals that do contain gluten. Therefore, it is only recommended that people with celiac disease consume oats if they bear the “crossed-out ear” label.
Oats and health
When talking about health, and although it may seem dramatic, the most important thing is to know if eating food affects our risk of getting sick or even dying. In this sense, a low consumption of whole grains, including oats, is the second dietary factor responsible for the most deaths in the world. In fact, studies show that eating more whole grains reduces the risk of mortality. It is important to know that this benefit is lost when grains are refined.
One of the main causes of mortality is cardiovascular disease, and whole grains can help reduce the risk. Studies suggest that they may also help protect against colorectal cancer. In addition, both oats and other whole grains as a whole are associated with a lower risk of developing type 2 diabetes (the most common type).
Oats, fiber, and beta-glucan
The nutrient in oats that has received the most attention is fiber. The intestinal microbiota ferments part of this fiber and as a result, maintains itself and produces compounds with interesting functions. The microbiota itself participates in the function of the immune or endocrine system, among others.
Another effect of fiber is to promote defecation by increasing fecal mass and decreasing stool consistency. This causes the walls of the gastrointestinal tract to distend and stimulates reflexes that trigger bowel movements.
These functions of fiber are not exclusive to oats, but also to other whole-grain cereals. However, the benefits of fiber go much further.
A low-fiber diet causes nearly one million deaths worldwide each year and significantly affects people’s quality of life. In addition, consuming the recommended amount of fiber reduces the risk of mortality, cardiovascular mortality, coronary heart disease, heart attack, type 2 diabetes, and colorectal cancer .
Contrary to popular belief, fiber is a family of compounds that have in common that we cannot digest. One of its components that has proven health benefits is beta-glucan, which is found in significant quantities in barley and oats.
The European Food Safety Authority (EFSA) has long recognized that the beta-glucans in these two cereals help to maintain normal blood cholesterol levels and even reduce them. They also help to reduce the rise in blood glucose that occurs after eating.
To achieve these effects, a minimum amount of beta-glucans must be taken, which is not trivial. According to the limited information available, it would be necessary to eat more than 75 grams of oats per day to have the benefits of cholesterol. As for its effects on blood glucose, we did not find any food that meets the requirements.
After all this, can we say that oats are a better option than other cereals? Based on the evidence, the answer is a resounding no. Research continues and this may change, but eating oats right now trusting that they are the panacea would be a mistake.
The truth is that our diet is low in whole grains and we could greatly benefit from increasing their consumption. Oats are one of them and are an alternative that adds variety to our diet.
However, the presence of whole grains in a product should not make us forget that we must read the nutritional label carefully. The goal is always to choose foods with less sugar, saturated fat, and salt.
