Oats

Oats are important in our diet as they are a good source of both soluble and insoluble fibre.

• Insoluble fibre's main role is that it makes stools heavier and speeds their passage through the gut, relieving constipation.
• Soluble fibre breaks down as it passes through the digestive tract, forming a gel that traps some substances related to high cholesterol, thus reducing the absorption of cholesterol into the bloodstream.

Oats contain a substance called beta-glucan which significantly reduces LDL (bad) cholesterol. In people with high cholesterol levels, the intake of the equivalent of three grams of oat fibre (1 bowl of oats) daily generally reduces total cholesterol by 8 to 23 percent.

Eating whole grains lessens the risk of type 2 diabetes. The beta-glucan in oats improves insulin sensitivity, and because the soluble fibre slows down the digestion of starch, oats lessen the rise in blood sugar levels after eating compared to bread or rice.

Oats are naturally gluten free and are not related to gluten-containing grains like wheat, rye and barley. They are however sometimes contaminated with wheat when grown or processed. Look for products that state they are gluten free.

Studies show a 10% reduced risk of colorectal cancer for every additional 10g of fibre in whole grains such as oats. 

Adding oats to your diet can significantly reduce blood pressure (and therefore the need for antihypertensive medicine).

Higher intakes of dietary fibre and whole-grains such as oats have been associated with reduced progression of coronary atherosclerosis in individuals with established coronary artery disease.

Oats are a good source of vitamin E, zinc, selenium, copper, iron, selenium, manganese and magnesium.

• The beta glucans found in oats boost the immune system against viruses, bacteria, parasites and fungi.
• Oats feed beneficial bacteria in our gut.   
• Research shows that children introduced to oats at an early age were less likely to develop persistent asthma.

Oats can help with maintaining a healthy weight, as they keep you feeling full for longer than other breakfast meals. 

Various sources