Posted on 3 June 2008 - 08:14am
Oats were once weeds that grew among other crops and served as horse fodder until they were recognised for having more soluble fibre than any other grain. The discovery of the humble grain’s ability to lower cholesterol levels elevated the status of oats from cattle feed to a super grain worthy of human consumption.
Oats are the main ingredient in cereals like muesli and granola. They are either consumed raw in the form of a healthy breakfast of rolled oats or oatmeal, or ground into fine oat flour to be transformed into freshly baked oatmeal cookies, oat cakes and oat bread.
Whole grain goodness
Grains are good for you, but many of today’s products contain refined grains that have been stripped of their nutrients. Refined grains retain only the endosperm, the part which is rich in carbohydrates, proteins and small amounts of B vitamins, but lack the fibre, vitamins, minerals, phytochemicals and antioxidants found in the germ and bran of whole grains.
Oats contain all the goodness of whole grains. Eating the entire grain – the bran, endosperm and germ – gives you the benefit of all three parts.
Full of fibre
Nutrient-rich oats have four times more dietary fibre than refined grains. Found in the indigestible part of fruit, vegetables and whole grains, dietary fibre helps to move food through the digestive tract to assist the elimination of waste. While some foods have only soluble fibre (beta glucan) and others, insoluble fibre, oats have a combination of both.
Soluble fibre dissolves in water as it passes through the digestive tract, forming a thick, viscous gel. It feeds the intestinal bacteria which ferments the fibre to produce chemicals called short chain fatty acids (SCFAs) that help lower blood sugar and cholesterol levels.
Insoluble fibre absorbs water to soften stool and shorten the transit time through the intestinal tract. Although insoluble fibre doesn’t have any effect on cholesterol levels, it keeps intestinal toxins under check and decreases the risk of colon and breast cancer. Insoluble fibre also prevents disease-causing bacteria and parasites from attaching themselves to the intestinal wall.
A diet high in fibre helps to regulate bowel movement, prevent constipation, reduce cholesterol levels and the risk of colon cancer, improve glucose tolerance and insulin response and prevent obesity-related diseases.
Lower cholesterol levels
High cholesterol levels increase the build up of plaques in the blood vessels. If these plaques grow too large, they can rupture and block a blood vessel, causing a heart attack, stroke or blood clots.
Oats contain beta glucan, a soluble form of fibre, which is essential in the fight against cholesterol. SCFAs in soluble fibre help nourish the cells of the large intestine, reduce the development of cancer and decrease the liver’s production of cholesterol which in turn, lowers ‘bad’ cholesterol in the blood. Fibre-rich oats boost the removal of cholesterol from the digestive system before they end up in the bloodstream.
Low Glycaemic Index (GI)
Oats make an ideal food for people with diabetes due to its low Glycaemic Index (GI). Glycaemic Index refers to the effect of carbohydrate on blood glucose levels. Carbohydrates with a high GI break down rapidly during digestion causing the rapid release of glucose into the bloodstream.
Carbohydrates with a low GI do the opposite, breaking down slowly and releasing glucose gradually into the bloodstream, posing less danger to people with diabetes.
The carbohydrates in oats are digested and enter the bloodstream slowly as they contain fibre which is a slow-release food. This helps to steady the absorption of sugars in the body, so you don’t suffer from sugar highs and lows.
Enhance weight loss
High in complex carbohydrates and low in fat, oats fuel your body with a constant supply of energy. They fill you up easily and keep you staying full longer so that you’ll be less likely to overeat. A good source of dietary fibre, oats help to keep your blood sugar levels steady, preventing insulin spikes that can cause craving and binges. Fibre contained in oats ensures a healthy digestive system and regular elimination which helps in weight control.
Natural anti-depressant
If you’ve been feeling a little down in the dumps or stressed lately, fill up on oats. This ordinary looking grain has been found to be ideal for warding off symptoms of depression, anxiety and nervousness. Eating oats calms and relaxes a person and is said to help people suffering from insomnia to sleep better.
Chockfull of vitamins and minerals
Oats contain a full range of vital nutrients including fibre, protein, essential fatty acids, vitamins and minerals. They contain twice as much protein as brown rice, antioxidant vitamin E, vitamin B1 and B3 and important minerals like zinc, magnesium, iron and selenium.
Zinc is needed for wounds to heal properly and the maintenance of good vision while magnesium helps sustain normal muscle and nerve function; regulate blood sugar levels and keep bones strong.
Selenium is important for the proper function of the thyroid gland while iron is essential for cell growth. Lack of iron limits the delivery of oxygen to the cells which could result in fatigue, a weak immune system and poor work performance.
A deficiency in niacin (vitamin B3) slows the metabolism, leaving you susceptible to colds while thiamine (vitamin B1) is essential for neural function and carbohydrate metabolism. An antioxidant that helps to fight free radicals, vitamin E helps improve skin tone, moisturise skin and keeps nails looking pink, healthy and strong.
As oats are also rich in protein, calcium, magnesium, potassium and iron, they help to build strong bones and teeth in children.
A healthier you
Regular consumption of oats helps towards creating a healthy heart as eating whole grain products high in dietary fibre has been shown to lower the risk of high blood pressure and heart attacks. Oats are also a good source of selenium which works together with vitamin E to create antioxidant benefits that help prevent heart disease and decrease symptoms of asthma. Selenium also assists in DNA repair and is associated with the reduced risk of colon cancer.
Beta glucan, found in abundance in oats has been reported to have the ability to boost the immune system’s response to bacterial infection. It not only helps the ‘immune cell’ to locate and reach the infected site faster but also enhances its capacity to eliminate bacteria found at the site and encourages healing.
The goodness of oats in a biscuit
The best way to increase the amount of soluble fibre in your diet is to have a breakfast of oatmeal every morning. But if that’s hard to swallow, Jacob’s has the perfect alternative – oatmeal biscuits that are tasty and contain all the wholesome goodness of oats.
Jacob’s take the blandness out of oats by baking them into crunchy biscuits. Baking injects a nutty flavour into the humble grain adding crispy goodness, fibre and nutrients to this delightful snack which goes well with milk. Combined with the healthy goodness of apples and apricot, Jacob’s Oatmeal biscuits are a delicious treat.
And you don’t have to eat them in the morning. You can have them anytime, anywhere.
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