What can oats do for your health?
Oats can be a valuable part of a balanced diet. Research has focused in particular on the role of oats and oat beta-glucan in cardiovascular health, cholesterol metabolism, blood glucose regulation, satiety and digestive health.
Oats and cardiovascular health
A healthy diet and lifestyle are important components of cardiovascular health. Oats provide dietary fiber and particularly oat beta-glucan, which has been extensively studied in relation to cholesterol metabolism.
Oats have a positive effect on the factors associated with metabolic health:
- abdominal overweight and body weight;
- high blood pressure;
- lipid disorders, including elevated cholesterol;
- insulin resistance and type 2 diabetes.
Oats and body weight
Oat flakes are not a low-calorie food, but their complex carbohydrates and dietary fiber can contribute to satiety. Oat beta-glucan has a high water-binding capacity and forms a viscous gel, which may influence gastric emptying and satiety.
Oats and blood pressure
Research has investigated potential effects of oat beta-glucan and the mineral profile of oats on blood pressure. Oats are naturally low in salt and provide potassium and magnesium.
Oats and cholesterol
Oat beta-glucan is the best-established oat-specific dietary component in relation to cholesterol. The viscous fiber can bind bile acids in the digestive tract. Because bile acids are synthesised from cholesterol, this process is one of the mechanisms discussed in connection with the cholesterol-lowering effect of oat beta-glucan.
Under the conditions defined by EU legislation, a daily intake of 3 g of oat beta-glucan is associated with the authorised cholesterol-related health claim.
Oats, blood glucose and type 2 diabetes
Oat products generally contain little naturally occurring sugar. The soluble fiber beta-glucan increases viscosity in the digestive tract and can slow the digestion and absorption of carbohydrates. This is one of the mechanisms studied in relation to the post-meal blood glucose response.