Regular Consumption of Oats Benefits Health in Several Ways 

European University of Lefke (EUL) Faculty of Health Sciences Nutrition and Dietetics Department Lecturer Dr. Gülten Soycan gave information about the “Nutritional Values ​​and Health Benefits of Oats”.

Soycan stated that oats (Avena Sativa), which is a whole grain cereal, is a frequently consumed food today. She explained that “100 grams of this cereal, which is very rich in nutritional values, provides 389 kilocalories of energy, 16.9 grams of protein, 6.9 grams of fat, 66.3 grams of carbohydrates and 10.6 grams of fibre”. 

Considering the fibre content, it is known that the soluble fibre called Beta-glucan is found in high amounts in oats compared to other grains. In addition to Beta-glucan, insoluble fibres such as, Lignin, Cellulose and Hemicellulose are also found in oats. Oat, which is a valuable grain in terms of vitamins and minerals, also contains phenolic acids, primarily ferulic acid, and plant compounds called Avenanthramide, which are only found in oats. 

Studies Show that Oats Can Lower Cholesterol Levels and Reduce the Risk of Heart Disease 

She said that regular oat consumption benefits health in various ways. Soycan continued her statements as follows, “studies show that oats can lower cholesterol levels and reduce the risk of heart disease. The main reason for this effect is Beta-glucan, and it has been stated that consuming at least 3 grams of Beta-glucan per day can be beneficial, especially in individuals with high cholesterol. Following the results of many similar studies on this subject, EFSA (European Food Safety Authority) declared that oats, with its rich Beta-glucan content, helps to maintain normal blood cholesterol levels. Due to its high Beta-glucan content, it has been shown that oats are also effective in blood sugar control and can increase insulin sensitivity. Thus, it is thought that it can delay the onset of type 2 diabetes or prevent the disease. Since Beta-glucan is a type of water-soluble fiber, there are also studies showing that it can increase satiety by delaying gastric emptying and increasing the release of satiety hormones. Thus, it is considered as an aid to weight control in diseases such as obesity and type 2 diabetes”.

Oats can Help Delay or Prevent Chronic Diseases such as Cardiovascular Diseases and Type-2 diabetes 

“Fenolic acids, which are found in various fruits and vegetables such as coffee and blueberries, are also present in oats. Soycan said that in randomized controlled studies, Ferulic acid and many phenolic metabolites with similar structures have been shown to be effective in regulating endothelial functions and increasing nitric oxide level, and these results have been associated with phenolic acid metabolites in the blood after consuming foods. On the other hand, anti-inflammatory effects of Avenanthramides have also been reported in cell studies,”. Soycan added that these results have shown that phenolic acids and Avenanthramides in oats, together with Beta-glucan, can protect cardiovascular health, but the effects of these compounds on health are detailed. She emphasized that more randomized controlled studies are needed to understand this.

Soycan declared that, “Oats are easily accessible and practical to prepare. It has many positive effects on health when consumed regularly, and it can help delay or prevent chronic diseases such as cardiovascular diseases and type-2 diabetes, which adversely affect our quality of life today and are quite common in our country”.