oats · oat bran contains the greatest amount of β-glucan and is a rich source of b vitamins and...

A SCIENTIFIC S N A P S H O T

O A T S

ABOUT THIS GUIDEThis guide is designed to provide a snapshot of the science around oats and health. The information presented is intended for educational purposes only.

Generally agreed upon and accepted by external authorities.

THE EVIDENCE IS SOLID:

While there is emerging evidence, it is not yet generally agreed upon and more studies are needed.

THE EVIDENCE IS STILL GROWING:

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Indicates that there is insufficient or inconclusive evidence at this time and the findings should be considered speculative.

THE EVIDENCE IS INTRIGUING BUT PRELIMINARY:

STRENGTH OF THE EVIDENCE

Scientific research is continuously evolving. In each section of this guide, a snapshot of the science will be provided with an assessment of whether the evidence is generally agreed upon, whether the evidence is suggestive but in order to be conclusive there needs to be more research, or whether the evidence to date is considered speculative.

OATS: THE SUPER GRAINCompared to most whole grains, oats are higher in protein and healthy fats, and contain both insoluble and soluble fibre. Insoluble fibre does not dissolve in water and helps promote regularity, while the soluble, ‘sticky’ type dissolves in water. In oats this soluble fibre is called β-glucan.

OLD FASHIONED: 100% natural rolled oats cooks in five minutes.

QUICK: Cooks in one minute on the stovetop or microwave.

INSTANT: Cut finer to cook faster.

STEEL CUT: Cut, and not rolled, for a full and hearty texture and rich, nutty taste.

OAT ENDOSPERMlargest section and middle layer – serves as the main energy source of the plant, in the form of carbohydrate and protein.

OAT GERMheart of the grain and the smallest part of the kernel, but it is loaded with nutrients like B vitamins, vitamin E, trace minerals and phytochemicals.

OAT BRANcontains the greatest amount of β-glucan and is a rich source of B vitamins and nutrients, including trace minerals.

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Gram for gram, all whole oat products provide the same amount of whole grain benefits (some oat products are made with refined oat flour and do not provide the same benefits). The different size and shape of the whole oats only affects cooking time and texture!

WHOLE GRAIN VARIETY OF OAT PRODUCTS

THE POTENTIAL OF OATSFor years, oats have been serving up wholesome goodness in delicious ways, and scientists have been exploring the related health benefits. Research is emerging to evaluate if oats:

• May help lower “bad” cholesterol, see page 5.

• May help support overall heart health and blood vessel function, see page 6.

• Provide unique dietary antioxidants, see page 7.

• Help improve the body’s ability to handle sugar by slowing its absorption and improving insulin sensitivity, see page 8.

• Helpyou feel full longer,seepage9.

• Help support a healthy digestive system, see page 10.

• Protecttheearthbyreducingtheneedfor herbicides by developing a dense cover that shades competing weeds, so there is less risk of pollutants and groundwater contamination.1

• Remove less nitrogen and nutrientsfrom the soil compared to other crops.1

• Preservewater, as they flourishwithless water than most crops.1

• Save the soil by controlling erosionand requiring less tilling.1

• Can give back their leftover hullsin multiple ways: renewable energy source, and an excellent fibre source, thus avoiding landfills.1

SUSTAINABLE QUALITYOats have value as a key component of the agricultural system that includes several other crops in rotation. Oats:

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References 1. North American Millers’ Association. Oat Sustainability. http://www.namamillers.org/issues/sustainability/oat-sustainability/

OATS, CHOLESTEROL AND HEART DISEASEResearch has shown that oats may help lower total blood cholesterol, which in turn may reduce the risk of heart disease.1-13Since1963,thecholesterol-lowering effect of soluble fibre has been well documented. Recent studies have shown that oats and its soluble fibre, β-glucan can help lower the “bad” cholesterol – low-density lipoprotein cholesterol (LDL-C).14-18

{ }There is sufficient data to support a connection between oats and a health benefit.


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OATS AND CHOLESTEROL

QUICK AND INSTANT SUMMARYResearch shows that eating oats may help lower cholesterol. Health Canada formally recognizes the benefits of eating 3 grams or more per day of β-glucan soluble fibre from oats. Scientific evidence and demonstrated effectiveness have substantiated the approved claim “oat fibre helps reduce cholesterol, a risk factor for heart disease.”19

References: 1. Katz, D. A scientific review of the health effects of oats. 2001; The Quaker Oats Company. 2. Kristensen M, et al. Eur J Clin Nutr. 2011; 65:1053-8. 3. Berg A, et al. Ann Nutr Metab 2003:47:306-311. 4. Charlton KE, et al. Br J Nutr 2011;3:1-11. 5. Chen J, et al. Eur J Clin Nutr 2006;60:62- 68. 6. Maki KC, et al. Nutr Res. 2003b;23:1527-1535. 7. Mårtensson O, et al. Nutr Res 2005;25:429-442. 8. Queenan KM, et al. Nutr J 2007;6:6. 9. Ripsin CM, et al. JAMA. 1992; 267:3317-25. 10. Ulmius M, et al. Eur J Nutr 2009;48:395-402. 11. Hallikainen M, et al. Am J Clin Nutr 2006;84:1385-1392. 12. Biörklund M, et al. Eur J Clin Nutr 2005;59:1272-1281. 13. Kerckhoffs DA, et al. Am J Clin Nutr 2003;78:221-227. 14. Davy BM, et al. Am J Clin Nutr 2002;76:351-358. 15. Naumann E, et al. Am J Clin Nutr 2006;83:601-605. 16. Pomeroy S, et al. Aust J Nutr Diet 2001; 58:51-55. 17. Reyna-Villasmil N, et al. Am J Therapeut 2007;14:203-212. 18. Wolever TM, et al. Am J Clin Nutr 2010;92:723-32. 19. Health Canada. Oat Products and Blood Cholesterol Lowering. http://www.hc-sc.gc.ca/fn-an/label-etiquet/claims-reclam/assess-evalu/oat-avoine-eng.php

LIVER

CHOLESTEROLBILE ACIDSβ-GLUCAN

BLOOD ESOPHAGUS

STOMACH

INTESTINE

OUT

Oats may help lower cholesterol because soluble fibre helps trigger the liver to pull LDL-C from the bloodstream for excretion.

ß-Glucan helps trap cholesterol in the gut and prevent it from entering the bloodstream.

BLOOD PRESSURE BENEFITSMaintaining a healthy blood pressure is key to controlling chronic disease risk.1 The scientifically supported Dietary Approaches to Stop Hypertension (DASH) diet encourages consumption of a generous amount of whole-grain cereals along with fruits, vegetables and low fat dairy to help manage blood pressure.2 Cross-sectional studies have found an association between higher whole-grain intake and lower prevalence of hypertension.3-4

OATS AND BLOOD PRESSURE The link between oats and blood pressure is unresolved. In some studies, blood pressure was improved by eating oats instead of wheat, while others have not shown a significant effect.5-14 Two large trials showed that including whole grain oats in the diet on a daily basis helped to lower blood pressure in obese populations or in those taking blood pressure medications.6,8 However, six other trials showed no effect.6,11-14

{ }QUICK AND INSTANT SUMMARY

Large studies have shown that people who eat a diet high in whole grains are more likely to have healthy blood pressure.3-4 The research looks promising, but the exact role that oats play in improving blood pressure is not known at this time. Further research is required to determine whether the benefit is whole grains or oats.

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While it is an emerging area of research, more studies are needed.


References: 1. Scott CL. Am J Card 2003;92 (Suppl);35i-42i. 2. Sacks FM, et al. Ann Epidemiol 1995;5:108-118. 3. Jacobs DR, et al. Am J Clin Nutr 1998;68:248-257. 4. Steffen, MA. Am J Clin Nutr 2005;82:1169-77. 5. Fonseca VA. Am J Card 2003;92:50J-60J. 6. He J, et al. J Hypertens 2004;22:73-80. 7. Kotchen TA, et al. Curr Opin Cardiol. 1996;11:483-9. 8. Keenan MD, et al. J of Fam Prac 2002;51:269. 9. Pins JJ, et al. J Fam Pract 2002;51:353-359. 10. Saltzman E, et al. J Nutr 2001;131:1465-1470. 11. Tighe P, et al. Am J Clin Nutr 2010;92:733-40. 12. Davy BM, et al. Am J Clin Nutr 2002;76:351-358. 13. Charlton KE, et al. Br J Nutr 2011;3:1-11. 14. Maki KC, et al. Eur J of Clin Nutr 2007;1-10. 15. Wolever TM, et al. Am J Clin Nutr 2010;92:723-32.

THE EMERGING STORY OF OATS, HEART HEALTH AND ANTIOXIDANTS

Evidence to support the benefits of oats continues to grow. Two areas that affect heart health are cardiovascular function and antioxidant capacity.1-3

OATS AND CARDIOVASCULAR FUNCTION

OATS AND ANTIOXIDANTSThe ability to combat stress and inflammation in the body is a powerful way to reduce the risk for chronic degenerative diseases.7-11 Antioxidants can help the body do this. Similar to other fruits and vegetables, oats contain antioxidants (called avenanthramides).7-9 However their benefit on physiological functions needs further exploration to determine if the antioxidants in oats exert similar benefits as other antioxidants. Being a new area of study, scientists have only recently begun to explore the antioxidant properties of oats. Hence an insufficient number of studies have been conducted, and with mixed results.

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References: 1. Pérez-Jiménez J, et al. J Agric Food Chem 2005;53:5036-5040. 2. Emmons CL, et al. J Agric Food Chem 1999;47:4894–8. 3. Peterson DM, et al. Food Chem 2002;79:473–8. 4. Katz DL, et al. J Am Coll Nutr 2004; 23:397-403. 5. Liu L, et al. Atherosclerosis 2004;175:39-49. 6. Nie L, et al. Atherosclerosis 2006;186:260–6. 7. Bratt K, et al. J Agric Food Chem 2003;51:594–600. 8. Chen C-YO, et al. J Nutr 2007;137:1375-1382. 9. Ji LL, et al. Nutr Res 2003;23:1579–90. 10. Jenkins DJA, et al. Metab Clin Exp 2008;57:1636-1644. 11. Nurmi T, et al. J Agric Food Chem 2009;57:2274-2281.

NORMAL BLOOD FLOW

NORMAL ARTERY ARTERY WALL

ARTERYCROSS-SECTION

Oats may help improve heart muscle function and slow the development of clogged arteries, known as atherosclerosis by maintaining endothelial function.4-6 In addition, antioxidants in oats may help

NARROWING ARTERY

NARROWEDARTERY

ABNORMALBLOOD FLOW

PLAQUE

reduce inflammation and improve blood flow.7-9 The impact of oats and oat components on these areas of heart health and inflammation is an important future research opportunity for this super grain.

There is insufficient evidence at this time and the findings should be considered speculative.


{ }QUICK AND INSTANT SUMMARYOats may be more than a delicious breakfast or snack – they contain unique antioxidants. More research is needed but oats and antioxidant activity is an up and coming area of research.

OATS MAY HELP CONTROL BLOOD SUGAR

Oats may help manage blood sugar and help improve the body’s response to sugar by improving insulin sensitivity.1-2

MORE SENSITIVE TO INSULIN

On the simplest level, upon eating carbohydrate-containing foods, blood sugar increases, thus insulin is released into the bloodstream to direct the sugar to cells that need fuel. If the body doesn’t properly sense the insulin and compensates by releasing more, sugar levels can rise and a myriad of health issues can develop over time. Such complications are linked to health conditions – including obesity, type 2 diabetes and heart disease.

HOW OATS MAY HELP



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QUICK AND INSTANT SUMMARYOat products and the β-glucan found in oats may delay sugar absorption after a meal and enhance insulin sensitivity.

References: 1. Behall KM et al. J Am Coll Nutr 2005;24:182-188. 2. De Angelis M et al. Brit J Nutr 2007;98:1196-1205. 3. Wood PJ et al. Br J Nutr 1994;72:731-743. 4. Hlebowicz J et al. J Am Coll Nutr 2008;27:470-475. 5. Regand et al. J Agric Food Chem 2009;57:8831-8838. 6. Alminger M, et al. Eur J Nutr 2008; 47:294-300. 7. Granfeldt Y et al. Eur J Clin Nutr 2008;62:600-607.

LIVER STOMACHSUGAR

LARGEINTESTINE

SMALLINTESTINE

RECTUM

Oats may delay sugar uptake in the GI tract, which may help control blood sugar levels and improve insulin response.3-7

However, the effects of oats on blood sugar when eating a meal mixed with other foods needs more research.

{ }

OATS AND SATIETY A meal that helps one feel full longer – more satiating – from breakfast to lunch, may reduce the likeliness to grab a snack or overeat at the next meal. Oats may help one feel full because when oatmeal is consumed, the food leaves the stomach at a slower rate because of the viscosity of its fibres. Here is what the science tells us so far:

SATIETY

Oats may help one feel full longer than other breakfast choices because its viscosity slows the rate that the food leaves the stomach and signals appetite controls in the gut.1-2

• One study showed that eating oat bread increased satiety while other studies have looked at consuming oat in a liquid form.3-4

• A study with men and women found that β-glucan in a higher viscosity liquid increased the feeling of fullness more than a low viscosity liquid.4

• Subjects eating rolled oats or snack bars with β-glucan during a weight-loss diet reported no significant differences in satiety and hunger.5-6

• While the effect of β-glucan in dry products still needs to be explored, it is clear that a pre-hydrated product has an effect on satiety.



{ }QUICK AND INSTANT SUMMARYHaving oatmeal may help one feel full longer because oatmeal slows the rate that the food leaves the stomach.

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References: 1. Kristensen M, et al. Appetite. 2011;56:65-70. 2. Wanders AJ, et al. Obes Rev. 2011;12:724-39. 3. Berti C, et al. Br J Nutr 2005;94:850-858. 4. Lyly M, et al. Food Nutr Res 2010;54:2149. 5. Saltzman E, et al. J Am Coll Nutr 2001;20:50-57. 6. Peters et al. Am J Clin Nutr. 2009;89:58-63.

ESOPHAGUS

STOMACHSMALL

INTESTINE

Oats may help one feel full longer than other breakfast

choices because its viscosity slows the rate that the food leaves the stomach and signals appetite

controls in the gut.1-2

A REGULAR DAY WITH OATS: OATS AND GUT HEALTH

The role of oats in gut or digestive health can be summarized in two areas:

PREBIOTIC ACTION

Interest has grown in the area of prebiotics (indigestible substances that support normal microbial growth in the gut) because they may benefit gut health and thereby influence a variety of health concerns like obesity, allergy, immune function and even some forms of cancer. Studies show that oats contain prebiotic substances.1-3 However, more research is needed to determine if those substances benefit gut and/or whole body health.

KEEPING HEALTHY PEOPLE REGULAR

{ }QUICK AND INSTANT SUMMARY

Because oats provide both insoluble and soluble fibre, oats may help support digestive health similar to other fibre-rich foods.4-7

An area of growing research is looking at oats’ prebiotic capacity to benefit gut and whole body health.

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FOOD

STOMACH

LARGEINTESTINE

SMALLINTESTINE

RECTUM

Because of the fibre content of oat products, oats may help increase the frequency and quantity of output — also known as improving intestinal tract transit time — or more plainly, “keeping one regular.”

References: 1. Kedia G, et al. Curr Microbiol 2009;58:338-342. 2. Connolly ML, et al. Anaerobe 2010;16:483-488. 3. Duncan SH, et al. Brit J Nutr 2004;91:915-923. 4. Hallert C, et al. Inflamm Bowel Dis. 2003;9:116-21. 5. Högberg L, et al. Gut 2004;53:649-654. 6. Juvonen KR, et al. J Nutr 2009;139:461-466. 7. Janatuinen EK, et al. Gut 2002;50:332-335.

THE WHOLE PACKAGE OF OATS

Here’s a snapshot of the science behind oats:



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OATS AND CHOLESTEROL Research shows that eating oats may help lower cholesterol.

OATS AND BLOOD PRESSURE Large studies have shown that people who eat a diet high in whole grains are more likely to have healthy blood pressure. The research looks promising, but we don’t know the exact role that oats play in improving blood pressure at this time.

OATS AND BLOOD SUGAR CONTROLOat products and the β-glucan found in oats may delay sugar absorption after a meal and thereby enhance insulin sensitivity. More research is needed to understand the effects of oats on blood sugar when eating a meal mixed with other foods.

OATS AND SATIETYSo far, studies show that oats may help one feel more full, and oatmeal – a pre-hydrated form of oats – significantly improves self-reports of satiety.

OATS AND GUT HEALTHBecause oats provide both insoluble and soluble fibre, oats may help support digestive health similar to other fibre-rich foods. An area of growing research is looking at oats’ prebiotic capacity to benefit gut and whole body health.

OATS AND ANTIOXIDANTSOats may be more than a deliciousbreakfast or snack – they contain unique antioxidants. More research is needed, but oats and antioxidant activity is an up and coming area of research.


oats · oat bran contains the greatest amount of β-glucan and is a rich source of b vitamins and...

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