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Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease

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What better way to gain the strength and energy to carry you through

a hectic morning schedule than with a steaming bowl of freshly

cooked oatmeal. Oats are harvested in the fall but are available

throughout the year and can add extra nutrition to a variety of

healthy dishes.

 

Oats, known scientifically as Avena sativa, are a hardy cereal grain

able to withstand poor soil conditions in which other crops are

unable to thrive. Oats gain part of their distinctive flavor from

the roasting process that they undergo after being harvested and

cleaned.

 

Although oats are then hulled, this process does not strip away

their bran and germ allowing them to retain a concentrated source of

their fiber and nutrients.

 

A steaming bowl of fresh cooked oatmeal is the perfect way to start

off your day, especially if you are trying to prevent or are

currently dealing with heart disease or diabetes.

 

Oats, oat bran, and oatmeal contain a specific type of fiber known

as beta-glucan.

Since 1963, study after study has proven the beneficial effects of

this special fiber on cholesterol levels. Studies show that in

individuals with high cholesterol (above 220 mg/dl), consuming just

3 grams of soluble oat fiber per day (an amount found in one bowl of

oatmeal) typically lowers total cholesterol by 8-23%. This is highly

significant since each 1% drop in serum cholesterol translates to a

2% decrease in the risk of developing heart disease. High

cholesterol levels correlate with the build up of plaques in blood

vessel walls.

 

If these plaques become damaged or simply grow too large, they can

rupture, blocking a blood vessel and causing a heart attack, stroke,

or blood clots elsewhere in the body. Lowering high cholesterol

levels can therefore significantly reduce the risk of cardiovascular

disease and stroke. A study published in the Archives of Internal

Medicine confirms that eating high fiber foods, such as oats, helps

prevent heart disease.

 

Almost 10,000 American adults participated in this study and were

followed for 19 years. People eating the most fiber, 21 grams per

day, had 12% less coronary heart disease (CHD) and 11% less

cardiovascular disease (CVD) compared to those eating the least, 5

grams daily. Those eating the most water-soluble dietary fiber fared

even better with a 15% reduction in risk of CHD and a 10% risk

reduction in CVD.

 

Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease

 

Oats, via their high fiber content, are already known to help remove

cholesterol from the digestive system that would otherwise end up in

the bloodstream. Now, the latest research suggests they may have

another cardio-protective mechanism.

 

Antioxidant compounds unique to oats, called avenanthramides, help

prevent free radicals from damaging LDL cholesterol, thus reducing

the risk of cardiovascular disease, suggests a study conducted at

Tufts University and published in The Journal of Nutrition.

 

In this study, laboratory animals were fed saline containing 0.25

grams of phenol-rich oat bran, after which blood samples were taken

at intervals from 20 to 120 minutes.

 

After 40 minutes, blood concentrations of avenanthramides had

peaked, showing these compounds were bioavailable (able to be

absorbed).

 

Next, the researchers tested the antioxidant ability of

avenanthramides to protect LDL cholesterol against oxidation (free

radical damage) induced by copper. Not only did the avenanthramides

increase the amount of time before LDL became oxidized, but when

vitamin C was added, the oat phenols interacted synergistically with

the vitamin, extending the time during which LDL was protected from

137 to 216 minutes.

 

In another study also conducted at Tufts and published in

Atherosclerosis, researchers exposed human arterial wall cells to

purified avenenthramides from oats for 24 hours, and found that

these oat phenols significantly suppressed the production of several

types of molecules involved in the attachment of monocytes (immune

cells in the bloodstream) to the arterial wall-the first step in the

development of atherosclerosis.

 

Oat avenanthamides suppressed production of ICAM-1 (intracellular

adhesion molecule-1) and VCAM-1 (vascular adhesion molecule-1), E-

selectin, and the secretion of pro-inflammatory cytokines KL-6,

chemokines IL-8 and protein MCP-1 (monocyte chemoattractant

protein).

 

Our advice: Cut an orange (which is rich in vitamin C) in quarters

or pour yourself a glass of orange juice to enjoy along with your

oatmeal. If you prefer some other grain for your breakfast cereal,

top it with a heaping spoonful of oat bran.

 

Significant Cardiovascular Benefits for Postmenopausal Women

 

Eating a serving of whole grains, such as oats, at least 6 times

each week is an especially good idea for postmenopausal women with

high cholesterol, high blood pressure or other signs of

cardiovascular disease (CVD).

 

A 3-year prospective study of over 200 postmenopausal women with

CVD, published in the American Heart Journal, shows that those

eating at least 6 servings of whole grains each week experienced

both:

 

Slowed progression of atherosclerosis, the build-up of plaque that

narrows the vessels through which blood flows, and

Less progression in stenosis, the narrowing of the diameter of

arterial passageways.

The women's intake of fiber from fruits, vegetables and refined

grains was not associated with a lessening in CVD progression.

Enhance Immune Response to Infection

 

In laboratory studies reported in Surgery, beta-glucan significantly

enhanced the human immune system's response to bacterial infection.

Beta-glucan not only helps neutrophils (the most abundant type of

non-specific immune cell) navigate to the site of an infection more

quickly, it also enhances their ability to eliminate the bacteria

they find there.

 

According to study leader Jonathan Reichner of the Department of

Surgery at Rhode Island Hospital and Brown University, priming

neutrophils with beta-glucan helps these immune defenders quickly

locate the bacterial mother lode within infected tissue. And this

more rapid response to infection results in faster microbial

clearance and healing. Since our non-specific immune defenses are

the body's first strike forces against invading pathogens, starting

your day with a bowl of oatmeal may boost your immune response in

addition to your morning energy levels.

 

Stabilize Blood Sugar

 

Studies also show that beta-glucan has beneficial effects in

diabetes as well. Type 2 diabetes patients given foods high in this

type of oat fiber or given oatmeal or oat bran rich foods

experienced much lower rises in blood sugar compared to those who

were given white rice or bread. Starting out your day with a blood

sugar stabilizing food such as oats may make it easier to keep blood

sugar levels under control the rest of the day, especially when the

rest of your day is also supported with nourishing fiber-rich foods.

 

Oats and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

 

Oats and other whole grains are a rich source of magnesium, a

mineral that acts as a co-factor for more than 300 enzymes,

including enzymes involved in the body's use of glucose and insulin

secretion.

 

The FDA permits foods that contain at least 51% whole grains by

weight (and are also low in fat, saturated fat, and cholesterol) to

display a health claim stating consumption is linked to lower risk

of heart disease and certain cancers. Now, research suggests regular

consumption of whole grains also reduces risk of type 2 diabetes.

(van Dam RM, Hu FB, Diabetes Care).

 

In this 8-year trial, involving 41,186 particpants of the Black

Women's Health Study, research data confirmed inverse associations

between magnesium, calcium and major food sources in relation to

type 2 diabetes that had already been reported in predominantly

white populations.

 

Risk of type 2 diabetes was 31% lower in black women who frequently

ate whole grains compared to those eating the least of these

magnesium-rich foods. When the women's dietary intake of magnesium

intake was considered by itself, a beneficial, but lesser-19%-

reduction in risk of type 2 diabetes was found, indicating that

whole grains offer special benefits in promoting healthy blood sugar

control. Daily consumption of low-fat dairy foods was also helpful,

lowering risk of type 2 diabetes by 13%. Enjoy a hearty breakfast

and get the benefits of both oats and dairy by serving hot oatmeal,

spiced with cinnamon, and topped with handful of walnuts and low-fat

milk.

 

Antioxidant Benefits

 

In addition to its fiber benefits, oats are also a very good source

of selenium. A necessary cofactor of the important antioxidant,

glutathione peroxidase, selenium works with vitamin E in numerous

vital antioxidant systems throughout the body. These powerful

antioxidant actions make selenium helpful in decreasing asthma

symptoms and in the prevention of heart disease. In addition,

selenium is involved in DNA repair and is associated with a reduced

risk for cancer, especially colon cancer.

 

 

Fiber from Whole Grains and Fruit Protective against Breast Cancer

 

When researchers looked at how much fiber 35,972 participants in the

UK Women's Cohort Study ate, they found a diet rich in fiber from

whole grains, such as oats, and fruit offered significant protection

against breast cancer for pre-menopausal women. (Cade JE, Burley VJ,

et al., International Journal of Epidemiology).

 

Pre-menopausal women eating the most fiber (>30 grams daily) more

than halved their risk of developing breast cancer, enjoying a 52%

lower risk of breast cancer compared to women whose diets supplied

the least fiber (<20 grams/day).

 

Fiber supplied by whole grains offered the most protection. Pre-

menopausal women eating the most whole grain fiber (at least 13

g/day) had a 41% reduced risk of breast cancer, compared to those

with the lowest whole grain fiber intake (4 g or less per day).

Fiber from fruit was also protective. Pre-menopausal women whose

diets supplied the most fiber from fruit (at least 6 g/day) had a

29% reduced risk of breast cancer, compared to those with the lowest

fruit fiber intake (2 g or less per day).

 

 

 

Practical Tip: As the following table shows, it's surprisingly easy

to enjoy a healthy way of eating that delivers at least 13 grams of

whole grain fiber and 6 grams of fiber from fruit each day. Food

Fiber Content in Grams

Oatmeal, 1 cup 3.98

Whole wheat bread, 1 slice 2

Whole wheat spaghetti, 1 cup 6.3

Brown rice, 1 cup 3.5

Barley, 1 cup 13.6

Buckwheat, 1 cup 4.54

Rye, 1/3 cup 8.22

Corn, 1 cup 4.6

Apple, 1 medium with skin 5.0

Banana, 1 medium 4.0

Blueberries, 1 cup 3.92

Orange, 1 large 4.42

Pear, 1 large 5.02

Prunes, 1/4 cup 3.02

Strawberries, 1 cup 3.82

Raspberries, 1 cup 8.36

 

 

*Fiber content can vary between brands. Source: esha Research, Food

Processor for Windows, Version 7.8

 

Whole Grains and Fish Highly Protective against Childhood Asthma

 

According to the American Lung Association, almost 20 million

Americans suffer from asthma, which is reported to be responsible

for over 14 million lost school days in children, and an annual

economic cost of more than $16.1 billion.

 

Increasing consumption of whole grains and fish could reduce the

risk of childhood asthma by about 50%, suggests the International

Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH,

Thorax).

 

The researchers, from the Dutch National Institute of Public Health

and the Environment, Utrecht University, University Medical Center

Groningen, used food frequency questionnaires completed by the

parents of 598 Dutch children aged 8-13 years. They assessed the

children's consumption of a range of foods including fish, fruits,

vegetables, dairy and whole grain products. Data on asthma and

wheezing were also assessed using medical tests as well as

questionnaires.

 

While no association between asthma and intake of fruits,

vegetables, and dairy products was found (a result at odds with

other studies that have supported a link between antioxidant intake,

particularly vitamins C and E, and asthma), the children's intake of

both whole grains and fish was significantly linked to incidence of

wheezing and current asthma.

 

In children with a low intake of fish and whole grains, the

prevalence of wheezing was almost 20%, but was only 4.2% in children

with a high intake of both foods. Low intake of fish and whole

grains also correlated with a much higher incidence of current

asthma (16.7%). compared to only a 2.8% incidence of current asthma

among children with a high intake of both foods.

 

After adjusting results for possible confounding factors, such as

the educational level of the mother, and total energy intake, high

intakes of whole grains and fish were found to be associated with a

54 and 66% reduction in the probability of being asthmatic,

respectively.

 

The probability of having asthma with bronchial hyperresponsiveness

(BHR), defined as having an increased sensitivity to factors that

cause narrowing of the airways, was reduced by 72 and 88% when

children had a high-intake of whole grains and fish, respectively.

Lead researcher, CoraTabak commented, " The rise in the prevalence of

asthma in western societies may be related to changed dietary

habits. " We agree. The Standard American Diet is sorely deficient in

the numerous anti-inflammatory compounds found in fish and whole

grains, notably, the omega-3 fats supplied by cold water fish and

the magnesium and vitamin E provided by whole grains. One caution:

wheat may need to be avoided as it is a common food allergen

associated with asthma.

 

 

 

Health-Promoting Activity Equal to or Even Higher than that of

Vegetables and Fruits

 

Research reported at the American Institute for Cancer Research

(AICR) International Conference on Food, Nutrition and Cancer, by

Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University

shows that whole grains, such as oats, contain many powerful

phytonutrients whose activity has gone unrecognized because research

methods have overlooked them.

 

Despite the fact that for years researchers have been measuring the

antioxidant power of a wide array of phytonutrients, they have

typically measured only the " free " forms of these substances, which

dissolve quickly and are immediately absorbed into the bloodstream.

They have not looked at the " bound " forms, which are attached to the

walls of plant cells and must be released by intestinal bacteria

during digestion before they can be absorbed.

 

Phenolics, powerful antioxidants that work in multiple ways to

prevent disease, are one major class of phytonutrients that have

been widely studied. Included in this broad category are such

compounds as quercetin, curcumin, ellagic acid, catechins, and many

others that appear frequently in the health news.

 

When Dr. Liu and his colleagues measured the relative amounts of

phenolics, and whether they were present in bound or free form, in

common fruits and vegetables like apples, red grapes, broccoli and

spinach, they found that phenolics in the " free " form averaged 76%

of the total number of phenolics in these foods. In whole grains,

however, " free " phenolics accounted for less than 1% of the total,

while the remaining 99% were in " bound " form.

 

In his presentation, Dr. Liu explained that because researchers have

examined whole grains with the same process used to measure

antioxidants in vegetables and fruits-looking for their content

of " free " phenolics " -the amount and activity of antioxidants in

whole grains has been vastly underestimated.

 

Despite the differences in fruits', vegetables' and whole grains'

content of " free " and " bound " phenolics, the total antioxidant

activity in all three types of whole foods is similar, according to

Dr. Liu's research. His team measured the antioxidant activity of

various foods, assigning each a rating based on a formula

(micromoles of vitamin C equivalent per gram). Broccoli and spinach

measured 80 and 81, respectively; apple and banana measured 98 and

65; and of the whole grains tested, corn measured 181, whole wheat

77, oats 75, and brown rice 56.

 

Dr. Liu's findings may help explain why studies have shown that

populations eating diets high in fiber-rich whole grains

consistently have lower risk for colon cancer, yet short-term

clinical trials that have focused on fiber alone in lowering colon

cancer risk, often to the point of giving subjects isolated fiber

supplements, yield inconsistent results. The explanation is most

likely that these studies have not taken into account the

interactive effects of all the nutrients in whole grains-not just

their fiber, but also their many phytonutrients. As far as whole

grains are concerned, Dr. Liu believes that the key to their

powerful cancer-fighting potential is precisely their wholeness. A

grain of whole wheat consists of three parts-its endosperm (starch),

bran and germ. When wheat-or any whole grain-is refined, its bran

and germ are removed. Although these two parts make up only 15-17%

of the grain's weight, they contain 83% of its phenolics. Dr. Liu

says his recent findings on the antioxidant content of whole grains

reinforce the message that a variety of foods should be eaten good

health. " Different plant foods have different phytochemicals, " he

said. " These substances go to different organs, tissues and cells,

where they perform different functions. What your body needs to ward

off disease is this synergistic effect - this teamwork - that is

produced by eating a wide variety of plant foods, including whole

grains. "

 

Lignans Protect against Heart Disease

 

One type of phytochemical especially abundant in whole grains

including oats are plant lignans, which are converted by friendly

flora in our intestines into mammalian lignans, including one called

enterolactone that is thought to protect against breast and other

hormone-dependent cancers as well as heart disease. In addition to

whole grains, nuts, seeds and berries are rich sources of plant

lignans, and vegetables, fruits, and beverages such as coffee, tea

and wine also contain some. When blood levels of enterolactone were

measured in over 800 postmenopausal women in a Danish study

published in the Journal of Nutrition, women eating the most whole

grains were found to have significantly higher blood levels of this

protective lignan. Women who ate more cabbage and leafy vegetables

also had higher enterolactone levels.

 

A Well-tolerated Wheat Alternative for Children and Adults with

Celiac Disease

 

Although treatment of celiac disease has been thought to require

lifelong avoidance of the protein gluten, which is found in wheat,

rye, barley and oats, recent studies of adults have shown that oats,

despite the small amount of gluten they contain, are well-tolerated.

Now, a double blind, multi-center study involving 8 clinics treating

116 children newly diagnosed celiac disease suggests oats are a good

grain choice for children with celiac disease as well. The children

were randomly assigned to receive either the standard gluten-free

diet (no wheat, barley, rye or oats) or a gluten-free diet with some

wheat-free oat products. At the end of the study, which ran for a

year, all the children were doing well, and in both groups, the

mucosal lining of the small bowel (which is damaged by wheat gluten

in celiac disease) had healed and the immune system (which is

excessively reactive in celiac patients) had returned to normal.

Meta-analysis Explains Whole Grains' Health Benefits

 

In many studies, eating whole grains, such as oats, has been linked

to protection against atherosclerosis, ischemic stroke, diabetes,

insulin resistance, obesity, and premature death. A new study and

accompanying editorial, published in the American Journal of

Clinical Nutrition explains the likely reasons behind these findings

and recommends at least 3 servings of whole grains should be eaten

daily.

 

Whole grains are excellent sources of fiber. In this meta-analysis

of 7 studies including more than 150,000 persons, those whose diets

provided the highest dietary fiber intake had a 29% lower risk of

cardiovascular disease compared to those with the lowest fiber

intake.

 

But it's not just fiber's ability to serve as a bulking agent that

is responsible for its beneficial effects as a component of whole

grains. Wheat bran, for example, which constitutes 15% of most whole-

grain wheat kernels but is virtually non-existent in refined wheat

flour, is rich in minerals, antioxidants, lignans, and other

phytonutrients-as well as in fiber.

 

In addition to the matrix of nutrients in their dietary fibers, the

whole-grain arsenal includes a wide variety of additional nutrients

and phytonutrients that reduce the risk of cardiovascular disease.

Compounds in whole grains that have cholesterol-lowering effects

include polyunsaturated fatty acids, oligosaccharides, plant sterols

and stanols, and saponins.

 

Whole grains are also important dietary sources of water-soluble,

fat-soluble, and insoluble antioxidants. The long list of cereal

antioxidants includes vitamin E, tocotrieonols, selenium, phenolic

acids, and phytic acid. These multifunctional antioxidants come in

immediate-release to slow-release forms and thus are available

throughout the gastrointestinal tract over a long period after being

consumed.

 

The high antioxidant capacity of wheat bran, for example, is 20-fold

that of refined wheat flour (endosperm). Although the role of

antioxidant supplements in protecting against cardiovascular disease

has been questioned, prospective population studies consistently

suggest that when consumed in whole foods, antioxidants are

associated with significant protection against cardiovascular

disease. Because free radical damage to cholesterol appears to

contribute significantly to the development of atherosclerosis, the

broad range of antioxidant activities from the phytonutrients

abundant in whole-grains is thought to play a strong role in their

cardio-protective effects.

 

Like soybeans, whole grains are good sources of phytoestrogens,

plant compounds that may affect blood cholesterol levels, blood

vessel elasticity, bone metabolism, and many other cellular

metabolic processes.

 

Whole grains are rich sources of lignans that are converted by the

human gut to enterolactone and enterodiole. In studies of Finnish

men, blood levels of enterolactone have been found to have an

inverse relation not just to cardiovascular-related death, but to

all causes of death, which suggests that the plant lignans in whole

grains may play an important role in their protective effects.

 

Lower insulin levels may also contribute to the protective effects

of whole grains. In many persons, the risks of atherosclerotic

cardiovascular disease, diabetes, and obesity are linked to insulin

resistance. Higher intakes of whole grains are associated with

increased sensitivity to insulin in population studies and clinical

trials. Why? Because whole grains improve insulin sensitivity by

lowering the glycemic index of the diet while increasing its content

of fiber, magnesium, and vitamin E.

 

The whole kernel of truth: as part of your healthy way of eating,

whole grains can significantly lower your risk of cardiovascular

disease, obesity and type 2 diabetes. Enjoy at least 3 servings a

day. No idea how to cook whole grains? Just look at the " How to

Enjoy " section in our profiles of the whole grains, or for quick,

easy, delicious recipes, to our Recipe Assistant

and select oats or whichever whole grain you would like to prepare.

 

Description

 

Oats, known scientifically as Avena sativa, are a hardy cereal grain

able to withstand poor soil conditions in which other crops are

unable to thrive. Their fortitude seems to be transferred to those

who consume this nutrient-rich grain. After all, when we think of a

satisfying and enriching way to start the day, one that gives us

strength and lasting energy, we oftentimes relish the thought of a

hot bowl of oatmeal.

 

Oats gain part of their distinctive flavor from the roasting process

that they undergo after being harvested and cleaned. Although oats

are then hulled, this process does not strip away their bran and

their germ allowing them to retain a concentrated source of their

fiber and nutrients. Different types of processing are then used to

produce the various types of oat products, which are generally used

to make breakfast cereals, baked goods and stuffings:

 

Oat groats: unflattened kernels that are good for using as a

breakfast cereal or for stuffing

Steel-cut oats: featuring a dense and chewy texture, they are

produced by running the grain through steel blades that thinly

slices them.

Old-fashioned oats: have a flatter shape that is the result of their

being steamed and then rolled.

Quick-cooking oats: processed like old-fashioned oats, except they

are cut finely before rolling

Instant oatmeal: produced by partially cooking the grains and then

rolling them very thin. Oftentimes, sugar, salt and other

ingredients are added to make the finished product.

Oat bran: the outer layer of the grain that resides under the hull.

While oat bran is found in rolled oats and steel-cut oats, it may

also be purchased as a separate product that can be added to recipes

or cooked to make a hot cereal.

Oat flour: used in baking, it is oftentimes combined with wheat or

other gluten-containing flours when making leavened bread.

History

 

The modern oat draws its ancestry from the wild red oat, a plant

originating in Asia. Oats have been cultivated for two thousand

years in various regions throughout the world. Before being consumed

as a food, oats were used for medicinal purposes, a use for which

they are still honored. The growing of oats in Europe was

widespread, and oats constituted an important commercial crop since

they were a dietary staple for the people of many countries

including Scotland, Great Britain, Germany and the Scandinavian

countries. In the early 17th century, Scottish settlers brought oats

to North America. Today, the largest commercial producers of oats

include the Russian Federation, the United States, Germany, Poland

and Finland.

 

How to Select and Store

 

Buy small quantities of oats at one time since this grain has a

slightly higher fat content than other grains and will go rancid

more quickly. Oats are generally available in prepackaged containers

as well as bulk bins. Just as with any other food that you may

purchase in the bulk section, make sure that the bins containing the

oats are covered, free from debris, and that the store has a good

product turnover so as to ensure its maximal freshness. Smell the

oats to make sure that they are fresh. Whether purchasing oats in

bulk or in a packaged container, make sure there is no evidence of

moisture.

 

If you purchase prepared oatmeal products such as oatmeal, look at

the ingredients to ensure that the product does not contain any

salt, sugar or other additives.

 

Store oatmeal in an airtight container in a cool, dry and dark place

where they will keep for approximately two months.

 

How to Enjoy

 

For some of our favorite recipes, click Recipes.

 

Tips for Cooking Oats:

Different types of oats require slightly different cooking methods

for making hot cereal or porridge. For all types, it is best to add

the oats to cold water and then cook at a simmer. The preparation of

rolled oats and steel-cut oats require similar proportions using two

parts water to one part oats. Rolled oats take approximately 15

minutes to cook while the steel-cut variety takes about 30 minutes.

Due to their consistency, oat groats require more time and more

water. Use three parts water to one part oat groats and simmer for

approximately 50 minutes.

 

A Few Quick Serving Ideas:

A great way to start your day-add your favorite nuts and fruits to a

piping hot bowl of oatmeal.

 

Oatmeal cookies are a favorite for kids of all ages.

 

Add oat flour or whole oats the next time you make bread or muffins.

 

Sprinkle oat bran on your hot or cold cereal.

 

Oat groats make a great basis for stuffing for poultry.

 

Safety

 

Oats and Purines

Oats contain naturally-occurring substances called purines. Purines

are commonly found in plants, animals, and humans. In some

individuals who are susceptible to purine-related problems,

excessive intake of these substances can cause health problems.

Since purines can be broken down to form uric acid, excess

accumulation of purines in the body can lead to excess accumulation

of uric acid. The health condition called " gout " and the formation

of kidney stones from uric acid are two examples of uric acid-

related problems that can be related to excessive intake of purine-

containing foods. For this reason, individuals with kidney problems

or gout may want to limit or avoid intake of purine-containing foods

such as oats. Yet, recent research has suggested that purines from

meat and fish increase risk of gout, while purines from plant foods

fail to change the risk. For more on this subject, please see " What

are purines and in which foods are they found? "

Oats and the Gluten Grains

Oats are members of a non-scientifically established grain group

traditionally called the " gluten grains. " The idea of grouping

certain grains together under the label " gluten grains " has come

into question in recent years as technology has given food

scientists a way to look more closely at the composition of grains.

Some healthcare practitioners continue to group wheat, oats, barley

and rye together under the heading of " gluten grains " and to ask for

elimination of the entire group on a wheat-free diet. Other

practitioners now treat wheat separately from these other grains,

including oats, based on recent research. Wheat is unquestionably a

more common source of food reactions than any of the other " gluten

grains, " including oats. Although you may initially want to

eliminate oats from your meal planning if you are implementing a

wheat-free diet, you will want to experiment at some point with re-

introduction of this food. You may be able to take advantage of its

diverse nutritional benefits without experiencing an adverse

reaction. Individuals with wheat-related conditions like celiac

sprue or gluten-sensitive enteropathies should consult with their

healthcare practitioner before experimenting with any of the " gluten

grains, " including oats.

 

Nutritional Profile

 

Oats are an excellent source of manganese and a very good source of

selenium. In addition, oats are a good source of vitamin B1, dietary

fiber, magnesium, protein and phosphorus.

 

For an in-depth nutritional profile Oats.

 

In-Depth Nutritional Profile

 

In addition to the nutrients highlighted in our ratings chart, an in-

depth nutritional profile for Oats is also available. This profile

includes information on a full array of nutrients, including

carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins,

minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

 

The following chart shows the nutrients for which this food is

either an excellent, very good or good source. Next to the nutrient

name you will find the following information: the amount of the

nutrient that is included in the noted serving of this food; the %

Daily Value (DV) that that amount represents; the nutrient density

rating; and the food's World's Healthiest Foods Rating. Underneath

the chart is a table that summarizes how the ratings were devised.

Read detailed information on our Food and Recipe Rating System.

Oats, whole grain, cooked

1.00 cup

234.00 grams

145.08 calories

Nutrient Amount DV

(%) Nutrient

Density World's Healthiest

Foods Rating

manganese 1.37 mg 68.5 8.5 excellent

selenium 18.95 mcg 27.1 3.4 very good

tryptophan 0.08 g 25.0 3.1 good

phosphorus 177.84 mg 17.8 2.2 good

vitamin B1 (thiamin) 0.26 mg 17.3 2.2 good

dietary fiber 3.98 g 15.9 2.0 good

magnesium 56.16 mg 14.0 1.7 good

protein 6.08 g 12.2 1.5 good

World's Healthiest

Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%

 

In Depth Nutritional Profile for Oats

 

References

 

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More of the World's Healthiest Foods ( & Spices)!

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