Oats are mainly eaten as porridge in the mornings. It is also used in baked goods (oat cakes, oat biscuits and oat bread). While in recent decades, it has become a very popular “healthy superfood”.
The health benefits
Oats are packed with dietary fibre and have a number of health benefits. Such as reducing the risk of coronary heart disease, lowering cholesterol levels and reducing the risk of developing colon cancer.
- Oats and coronary heart disease
According to a review of studies published in the American Journal of Lifestyle Medicine in 2008, eating foods rich in sources of soluble whole fibre (oats, oat bran and oatmeal) may help reduce the risk of coronary heart disease.
In particular, according to the researchers:
“Consumption of oats and oat-based products significantly reduces cholesterol and low-density lipoprotein concentrations. With no adverse effects on high-density lipoprotein or triglyceride concentrations.”
- Cancer of the colon
Researchers in Britain and the Netherlands have collected published data covering almost 2 million. They assessed whether a diet rich in fibre (mainly from whole grains and oats) is associated with a lower risk of colorectal cancer. Their findings were published in the BMJ.
The study found that for every extra 10 grams of fibre in a person’s diet each day, there is a 10% reduction in the risk of colon cancer. The authors concluded that:
“High intake of dietary fibre, specifically fibre and whole grains, was associated with a reduced risk of colorectal cancer.”
- Blood pressure
An article published in the American Journal of Clinical Nutrition concluded that a diet that includes plenty of whole grains (such as oats or whole grain bread) is as effective as taking antihypertensive medications in lowering blood pressure.
Specifically, the researchers found that three servings a day can “significantly reduce the risk of cardiovascular disease in middle-aged adults mainly through blood pressure lowering mechanisms”.
