Oats reduce low-density lipoprotein (also
called LDL or bad cholesterol) levels, boosting heart health. LDL cholesterol sticks to blood vessel walls and can
cause blockages or clots. Oats are shown to reduce the total bad cholesterol levels without affecting the healthy
HDL cholesterol levels.
Oats are an excellent source of soluble
fibre. They are also a source of calcium, iron, manganese, folacin, vitamin E, thiamine, niacin, riboflavin, and
other B vitamins.
Oats can be added to many dishes including
meat loaf, burgers, and fish cakes, and can be used to thicken soups and sauces or as a topping for fruit crisps.
They have beneficial effects on cholesterol, blood pressure, blood sugar, satiety and gastrointestinal
On a weight for weight basis, oats contain
a higher concentration of protein, fat, calcium, iron, manganese, thiamine, folacin and vitamin E than other
unfortified whole grains. Oats also contain polyphenols and saponins, powerful antioxidants with disease fighting
Oat bran is high in beta-glucan, a soluble
fibre that can help lower blood cholesterol levels, thus possibly reducing the risk of heart attacks. To reduce the
risk of heart attacks by 10 per cent, a person needs to eat 3 g of beta-glucan a day. This amount of beta-glucan is
found in one cup of cooked oat bran, one and a half cups of cooked oatmeal or three pouches of instant
Oats contain a unique blend of
antioxidants, including the avenanthramides that prevent LDL cholesterol from being converted to the oxidised form
that damages arteries.
Oats have a high satiety value, meaning
they take a long time to digest and therefore keep you feeling full for a longer time. It is thought that both the
protein and fibre in oats contribute to this effect.
Oats also have been shown to reduce both
blood sugar and insulin levels, an important asset in controlling diabetes.
Oats and other whole-grain oat products
such as oat bran and oat flakes are a tasty, convenient, versatile, and economical sources of nutrients and
phytochemicals. Commonly used as a breakfast cereal and used in baking, oats can be added to many
There are many varieties of
Also called whole-oat groats, or whole oats,
these are minimally processed. Only the outer hull is removed They are very nutritious but they are chewy and
must be soaked well before cooking for long time. They can be used as a substitute for barley or
Also called oatmeal, rolled oatmeal or
old-fashioned oats, these are oat groats that are steamed, rolled, and flaked so they cook
This consists of very thin, pre-cooked oat
flakes that need only to be mixed with a hot liquid. They often have flavourings and salt
Also called Irish oats, Irish oatmeal, Scotch
oats, or Scotch oatmeal, these are groats that have been chopped into small pieces but not rolled into
flakes. They are chewier than rolled oats and are often used for hot oatmeal cereals and