Oats are a very healthful grain. For one thing, unlike wheat, barley and other grains, processed oats retain the bran and germ layers, which is where most of the nutrients reside. In addition, oats contains a variety of compounds that have been shown to reduce heart disease, fight cancer, lower blood sugar, improve insulin sensitivity and aid weight loss.
Help for high cholesterol
Studies show that getting more oats in your diet not only reduced your total cholesterol, but more encouragingly, lowers the bad low-density lipoprotein (LDL) cholesterol while leaving the beneficial high-density lipoprotein (HDL) cholesterol alone.
Oats contain a soluble fibre called beta-glucan, which traps dietary cholesterol within a sticky gel in the intestine, taking unwanted cholesterol with it. Soluble fibre isnt the only thing doing the trapping. Oats also contain compounds called saponins, which appear to bind cholesterol and usher is out of the body.
A stable of protection
Like all plant foods, oats contain a variety of compounds that provide different kinds of protection. Three of these compounds-tocotrienols (related to vitamin E), ferulic acids and caffeic acid-are antioxidants. That is, they help control cell-damaging particles called free radicals, which, when left unchecked, can contribute to heart disease and cancer.
Tocotrienols are richly abundant in oats and are very effective at stopping oxidation, the process that causes LDL cholesterol to turn rancid and stick to artery walls. In addition, tocotrienols act on the liver, which might turn down the body’s own production of cholesterol.
Getting the most
- Look for 3g or more. Cereal and bread that contain oats are considered a good source of fibre if they have at least 3g per serving. An excellent source of fibre contains 5g or more per serving.
- Eat for convenience TIP: soak 1⁄2 cup of raw oats in 1⁄2 cup boiliing water the night before in order to reduce the cooking time for breakfast.
- For protein, take your pick. Both rolled oats and oatbran are good sources of protein when consumed with milk or yoghurt. Low fat or fat free options are preferable.