By Nicole Schuster
Loaded with nutrients such as protein, healthy fats, fiber, and vitamins; oats are often a popular breakfast choice amongst health-conscious eaters. Yet, you may be asking yourself, "what is it exactly that makes oats a functional food?". Well that is an oat-standing question! Aside from being absolutely delicious, studies suggest that oats also play a role in the improvement of certain health conditions, such as blood pressure control, a handful of chronic diseases, and immunity (just to name a few).
One of the widely conversed components of oats is an insoluble fiber known as beta glucan. Beta glucan has been shown to express potential heart health benefits, in that it may lower bad cholesterol and triglyceride levels. In fact, the Food and Drug Administration (FDA) has approved a health claim stating that a daily intake of 3 grams of soluble oat beta glucan can lower the risk of coronary heart disease (CHD). Likewise, other studies suggest that beta glucan may assist in the regulation of blood sugar levels; meaning it could potentially aid in a reduced risk of type 2 diabetes, as well as help to control existing diabetes.
Have you ever had oatmeal for breakfast and noticed a sense of long-lasting fullness? This is the result of another nutrient provided by oats; insoluble fiber. Different from soluble fiber, insoluble fiber benefits our diet with satiety and weight loss. After eating this form of dietary fiber, a hormone known as cholecystokinin is released in our stomachs promoting satiety, or the feeling of fullness. In turn, this squashes the desire to endulge in that midmorning snack or other unnecessary munchies, ultimately assisting in weight loss.
In addition to dietary fiber, oats are also provide us with a source of phytochemicals, minerals, and antioxidants, such as vitamin E. Antioxidants are important to our immune system because they play a significant role in the prevention of things such as cancer and arthritis. At this point you're probably thinking, "Okay, so oats are a great source of important nutrients for a heart healthy diet."; but it doesn’t stop there! This readily available grain is also versatile in many types of recipes and, even more, it's gluten free!
Get Creative with Oats
Not a fan of your standard bowl of oatmeal, yet yearn for that jam-packed source of beta-glucans to keep you feeling full all morning long? No problem! Oats can be incorporated into a variety of different recipes making it possible for everyone to get their fill. Here are a few suggestions on how to incorporate oats into your breakfast:
smoothies (added in with some fruit and yogurt!)
homemade granola
muffins/breads
baked oatmeal bars
oatmeal pancakes
... and the list goes on and on!
Citations:
Rondanelli, Opizzi, Monteferrario. (2009). The Biological Activity of Beta-Glucans. US National Library of Medicine National Institute of Health. 100(3):237-45. https://www.ncbi.nlm.nih.gov/pubmed/19571787
Wani, Sajad & Shah, Tajamul & Bazaria, Bindu & Nayik, Gulzar & Amir, Gull & Muzaffar, Khalid & Kumar, Pradyuman. (2014). Oats as a functional food: A review. Universal Journal of Pharmacy. 03. 14-20. https://www.researchgate.net/publication/260677717_Oats_as_a_functional_food_A_review
Rasane, P., Jha, A., Sabikhi, L., Kumar, A., & Unnikrishnan, V. S. (2015). Nutritional advantages of oats and opportunities for its processing as value added foods - a review. Journal of Food Science and Technology, 52(2), 662–675. http://doi.org/10.1007/s13197-013-1072-1
Photo Credit:
https://www.momafoods.co.uk/the-secret-power-of-oats/
https://thepioneerwoman.com/food-and-friends/oats-101-and-oatmeal-sandwich-bread/
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