Nutritional Information for Oats

Swapping oatmeal into your morning breakfast routine may help protect against a number of health conditions, such as cancer, heart disease, hypertension, and diabetes. Oats are a nutrient dense food packed with protein (5 grams for ½ cup dry), fiber (4 grams for ½ cup dry), and antioxidants. Oats are rich in polyphenols, a kind of antioxidant that is known to have anti-inflammatory effects.

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Blue Cure

Benefits of Oats

Cancer Prevention Benefits

Oats are packed with fiber and nutrients that are helpful for reducing colorectal cancer risk. Studies on prostate cancer and oat consumption are lacking. There are, however, some epidemiology studies that show a weak protective effect that oats have against prostate cancer. Researchers have discovered oats and other whole grains have a great antioxidant capacity.  They describe the role of “bound phytochemicals” – plant chemicals in oats that can survive the stomach acid and digestive process meaning the photochemical is actually active and bioavailable (absorbable). In conclusion the authors state, “this may partly explain the mechanism of grain consumption in the prevention of colon cancer, other digestive cancers, breast cancer, and prostate cancer, which is supported by epidemiological studies.”

Men's Health Benefits

Some research has shown that whole grains have a natural blood pressure-lowering effect and may work just as well as drugs. Blue Cure is not saying “go ahead and ditch your high-blood pressure medications”, but consider adding in foods known to heal naturally and talk with your doctor about nutrition and non-invasive approaches. Oats contain soluble fiber, which can help improve blood pressure and blood cholesterol levels reducing the risk of heart disease. Dietary patterns that are high in fiber can also help improve blood glucose levels and insulin sensitivity, which reduces risk for type 2 diabetes. Compared to ready-to-eat breakfast cereals (refined carbohydrates mainly), oatmeal has been found to increase satiety and control hunger.

Eating oatmeal may drastically reduce cholesterol levels while keeping the belly full, which has been shown to aid in weight loss.

 

Ways to Use Oats

  • Blend oats in a strong blender until fine like flour. Use in baked goods (muffins, quick breads, cookies) and pancakes to replace regular flour or whole wheat flour.
  • Add blended oats to smoothies for healthy protein and fiber.
  •  Soak oats overnight in liquid with fruit, seeds, and/or nuts to make a quick grab-n-go breakfast.
  • Make simple oatmeal and top it with nuts/seeds, fruit, and plant-based milk.
Resources for Oats

“Foods that Fight Cancer” from AICR: Whole Grains 

Nutrition Facts: www.NutritionFacts.org

Physicians Committee: www.pcrm.org

USDA Nutrient Database: Oats

Citations
  1. Pins JJ, Geleva D, Keenan JM, et al. Do whole-grain oat cereals reduce the need for antihypertensive medications and improve blood pressure control? J Fam Pract. 2002;51(4):353-9. 
  2. Wolfram T, Ismail-Beigi F. Efficacy of high-fiber diets in the management of type 2 diabetes mellitus. Endocr Pract. 2011;17(1):132-42.
  3. Rebello CJ, Johnson WD, Martin CK, et al. Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. J Am Coll Nutr. 2013;32(4):272-9. 
  4. Meydani M. Potential health benefits of avenanthramides of oats. Nutr Rev. 2009;67(12):731-5. 
  5. Saltzman E, Das S, Lichtenstein A, et al. An oat-containing hypocaloric diet reduces systolic blood pressure and improves lipid profile beyond effects of weight loss in men and women. J Nutr. 2001;131(5):1465-70.
  6. Queenan K, Stewart M, Smith K, Thomas W, Fulcher R, Slavin J. Concentrated oat beta-glucan, a fermentable fiber, lowers serum cholesterol in hypercholesterolemic adults in a randomized controlled trial. Nutr J. 2007;6:6.
  7. Singh R, De S, Belkheir A. Avena sativa (Oat), a potential neutraceutical and therapeutic agent: an overview. Crit Rev Food Sci Nutr. 2013;53(2):126-44.
  8. Geliebter A, Grillot L, Aviram-Friedman R, Haq S, Yahav E, Hashim S. Effects of oatmeal and corn flakes cereal breakfasts on satiety, gastric emptying, glucose, and appetite-related hormones. Ann Nutr Metab. 2015;66(2-3):93-103.
  9. Andersson KE, Hellstrand P. Dietary oats and modulation of atherogenic pathways. Mol Nutr Food Res. 2012;56(7):1003-13.
  10. Whitehead A, Beck E, Tosh S, Wolever T. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(6):1413-21.
  11. Tiwari U, Cummins E. Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels. Nutrition. 2011;27(10):1008-16.
  12. Chang HC, Huang CN, Yeh DM, Wang SJ, Peng CH, Wang CJ. Oat prevents obesity and abdominal fat distribution, and improves liver function in humans. Plant Foods Hum Nutr. 2013;68(1):18-23.
  13. Ross AB, Godin JP, Minehira K, Kirwan JP. Increasing whole grain intake as part of prevention and treatment of nonalcoholic Fatty liver disease. Int J Endocrinol. 2013;2013:585876.
  14. Rebello CJ, Chu YF, Johnson W, et al. The role of meal viscosity and oat β-glucan characteristics in human appetite control: a randomized crossover trial. Nutr J. 2014;13:49.
  15. Boffetta P, Thies F, Kris-Etherton P. Epidemiological studies of oats consumption and risk of cancer and overall mortality. Br J Nutr. 2014;112 Suppl 2:S14-8.
  16. Adom K, Liu R. Antioxidant activity of grains. J Agric Food Chem. 2002;50(21):6182-7.

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