Oats, one of the oldest cereal crops

Many people are asking about oats and why it is good to include them in their daily nutrition. Basically, there are not just a couple of benefits. Oats have started being popular because of many reasons.

´´Oats have five certified health claims from the European Food Safety Authority (EFSA). Four of these address soluble fibers unique to oats, beta-glucans, and include blood cholesterol management, increased fecal volume, and better blood glucose balance. The sixth argument is that the high amount of unsaturated fatty acids, particularly in the endosperm, lowers the risk of heart and vascular disease. Oat starch also has a low glycemic index, which is beneficial for weight loss. `` (Shehzad et al., 2023)

One of the things that are important in oats is their beta-glucan which is proven to lower cholesterol and has antidiabetic effects. Moreover, it improves gut microbiota leading of course to a better immune system, not to mention the contribution for prevention of other diseases such as atherosclerosis, dermatitis and some forms of cancer as well as cardiovascular diseases (Paudel et al., 2021).

Other examples of oats’ benefits are their antioxidant compounds which help prevent premature aging as well as their anti-inflammatory properties which help prevent the inflammatory dangers of excess training of muscles. In addition, for those who are much interested in cosmetics, it is good to know that even in this area oats are preferred by many cosmetics companies because of their soothing and moisturizing effects. (ibid.)

Finally, when it has to do with obesity, it has been very well-known by now that oats keep one full for a longer time in comparison to other cereals interacting with ghrelin and leptin (hunger and appetite regulating hormones) reducing hunger and decreasing the body weight. Studies show that beta-glucan is the key to hunger control and weight management.Important minerals like Iron, Zinc, Manganese and Magnesium are also present in oats. (Shehzad et al., 2023)

´´...many studies support the scientific evidence that oats are beneficial in maintaining weight and have a positive impact on appetite hormones.`` (Shehzad et al., 2023)

Of course, do not forget that for the prevention of serious diseases you need to see nutrition as a helping hand and not as a cure. In order to make sure that your body functions as it should, you should visit your doctor but do not forget that eating habits (and especially from the early ages) are important for the prevention of diseases as one grows up. Creating the right nutrition habits for children, we can create healthy adults.

Sources:

• 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.

• Shehzad A, Rabail R, Munir S, Jan H, Fernández-Lázaro D, Aadil RM. Impact of Oats on Appetite Hormones and Body Weight Management: A Review. Curr Nutr Rep. 2023 Mar;12(1):66-82. doi: 10.1007/s13668-023-00454-3. Epub 2023 Feb 15. PMID: 36790719; PMCID: PMC9930024.