As the temperature cools here in the South of Australia, and our thoughts turn to warm comforting foods, my mind turned to OATS (well I made apple crumble on Sunday, so that probably did it!)
In the world of nutrition, few foods stir up as much debate as oats. Do a google search, and you’ll find them listed as a top 10 super food or worse than eating sand. Because of the controversy, I had steered clear of them in the last few years until I did my training to become a Metabolic Balance (MB) Practitioner and Oats are one of the staple food options for breakfast.
Considering the whole premise of MB is blood sugar and hunger regulation, and that all meals have a glycaemic load under 10, I had to rethink my position and I have returned to a position of supporting the Oat. So what is the real truth?
What’s everyone so upset about?
Oats have found themselves maligned for a few reasons:
Potential gluten contamination which happens when oats are rotated with gluten containing crops or grown near gluten containing crops
Debate over their possible blood sugar spikes.
Phytic acid: Plants store phosphorus as phytic acid in their tissues, which include the seeds and bran. When we consume this compound through the foods we eat, it can inhibit the absorption of essential minerals, including calcium, magnesium and iron. This occurs when phytic acid binds with the minerals to form phytates. Humans don't have the enzymes to break phytates down, so some of the minerals may pass through our small intestine without being absorbed and the phytates can be inflammatory to the gut lining itself.
Contribute to insulin resistance: there is discussion that oats are high in carbohydrates and this can spike our blood sugar. There are many papers that support Oats having a positive effect on fasting insulin and blood sugar response.
Some people can find they cause digestive upsets and bloating: this can be due to the brand of oats, the preparation of the oats, the phytic acid or the high fibre content.
All of those concerns are valid, but I want to share the evidence and my personal experience.
What is Beta Glucan?
Beta glucan is a type of soluble fibre found in oats and it is responsible for many of the health benefits.
Evidence-Based Health Benefits of Beta Glucans:
Cholesterol Management: Multiple studies have shown that beta glucan can help reduce LDL cholesterol levels, which is crucial for maintaining heart health. By forming a gel-like substance in the digestive tract, beta glucan helps trap cholesterol and remove it from the body, potentially lowering overall levels.
Blood Sugar Regulation: Beta glucan's soluble fibre content slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. This makes oats an excellent choice if you are looking to manage your blood sugar levels, particularly those with diabetes or insulin resistance.
Immune Support: Research suggests that beta glucan may enhance the immune system's response to infection and disease. By activating certain immune cells, beta glucan can help bolster the body's immune system against pathogens, potentially reducing the risk of infections and supporting overall immune function.
These are pretty fantastic benefits but there are even more.
Good source of B vitamins, minerals, antioxidant plant compounds, protein and fibre
Help improve your gut microbiota which is linked to improvements in all aspects of health.
My conclusion
While oats may have faced their fair share of criticism, their nutritional value overrides the critics. By including oats in your diet, you're not only enjoying a delicious and versatile grain but also reaping the benefits of a nutrient-rich food that can contribute to your overall health and well-being.
To overcome some of the concerns indicated above, I always buy organic gluten free oats. This insures there is no cross contamination even if you are not a coeliac. The phytic acid is also not likely to be a huge problem, but if you are concerned, you can soak your oats in water overnight before you use them. Make sure to rinse them before use.
I hope I have put Oats back on the table for you. They are such a versatile, tasty and easy to prepare gluten-free grain, if you can eat them, it certainly expands your diet and offers you all of those lovely health benefits.
AND if you need some inspiration, here are two easy recipes (I only do easy) for you to try this week:
Recipe 1:
Overnight Oats (2 serves)
(Option to soak the oats overnight)
1 cup of organic gluten free rolled oats
1 cup of milk of your choice
1 cup of Greek yoghurt, sheeps milk yoghurt or coconut yoghurt
1 TBSP chia seeds
1 tsp cinnamon
Dash of vanilla essence and a pinch of sea salt to your taste
Mix all indredients together in a glass container and leave in the fridge overnight
Pull out in the morning and add:
1 Cup organic berries (can buy frozen and defrost) OR
1 grated apple OR
1 cup stewed apple with cinnamon
Optional PIMP
1 TBSP sunflower seeds OR pumpkin seeds OR sesame seeds OR almonds
1 TBSP LSA mix
PROTEIN PIMP
To increase protein add 1 TBSP plain collagen peptides or 1 TBSP vanilla protein powder
Enjoy!
