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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.
Health Benefits
Lower
Cholesterol Levels
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 September 8, 2003
edition of 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, during which time
1,843 cases of coronary heart disease (CHD) and
3,762 cases of cardiovascular disease (CVD) were
diagnosed. People eating the most fiber, 21
grams per day, had 12% less CHD and 11% less 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 June 2004 issue of The
Journal of Nutrition.
In this study, hamsters 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 the July 2004 issue of
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 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.
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