OH! Magazine - Australian Version November 2015 | Page 13

WHY OATS ARE A
TRUE SUPERFOOD

DR
JOANNA

www.drjoanna.com.au

( Nutrition )

Dr Joanna reveals why oats are a tried and tested superfood.

he ‘superfood’ label is thrown
around a lot these days –
everything from quinoa to kale to avocado
is being called a superfood. But there is
no scientific definition for the title, so it
can be whacked on anything (and it is!).
If I had to define the word ‘superfood’ I’d
say it’s a food that is packed with
nutritional value and has clear evidence
backing its health benefits.

T

When it comes to superfoods, there is
one food that ticks the boxes. It’s not an
ancient grain or a fancy new age green
leaf. It’s the humble oat.
Numerous studies have shown that eating
oats can lower cholesterol. And a new
study confirms this again. The study,
published in the American Journal of
Clinical Nutrition, looked at the affects of
whole grains and cholesterol levels in
healthy adults. Twenty-four randomised
controlled trials were analysed to
determine the differences between whole
grain foods and non-whole grain foods in
adults. The results showed that
consumption of a whole grain diet does
lower a person’s LDL cholesterol and total
cholesterol when compared with a nonwhole grain diet. But, the most effective
grain at lowering cholesterol? You guessed
it – the oat.
What makes up an oat?
Oats are a grain – that is, the seed of a
grass and they are rich in carbohydrates.
But as you know, not all carbohydraterich foods are created equal and this is
definitely one that runs at the front of the
pack – it’s a winner! Oats are one of the
foods I refer to as ‘smart carbs’.

Oats are packed with fibre and contain a
particular type of soluble fibre called
beta-glucan, which has been shown to
reduce cholesterol reabsorption in the
gut and helps to improve cholesterol
profiles, which in turn reduces your risk
of heart attack.
About 20 per cent of the total energy
(kilojoules) from oats comes from fat. But
this is almost entirely healthy, unsaturated
fat. The fat found in oats carries the fatsoluble vitamin E, which is a key player
in the team of disease-fighting antioxidants.
Oats have a low to moderate GI,
depending on their form, so they will fill
you up and keep your glucose levels
stable, avoiding too many highs and lows.
About 12 per cent of the energy from oats
is protein, making oats a truly valuable
grain for vegetarians. And, oats provide a
host of micronutrients such as potassium,
calcium, maganese, phosphorus, vitamin
B1 and zinc.
Type of oats
A whole oat contains three segments of
seed – the endosperm, germ and bran.
There are so many different ways to buy
oats, but here’s what you need to know to
ensure you’re buying the most nutritious
oat you can.
Rolled oats: The nutritious outer husk is
still intact, and the grain is lightly
steamed and pressed into a flat flake.
Rolled oats are easy to use and are one of
the most popular ways to eat oats. They
can be used in muesli or baking, as well
as for making a creamy porridge.

Steel cut oats: Steel cut oats are coarsely
chopped groats (the whole grain). They
undergo very little processing and are an
excellent source of fibre and nutrients.
Steel cut oats are extremely nutritious.
They do take longer to cook, but you can
soak them overnight to shorten the
cooking time of your breakfast porridge.
It is worth it as the result is a far creamier
and richer porridge than those made with
rolled oats.
Oat bran: Oat bran is made by a separation
process during milling so the bran is all
that’s left. It is not considered a whole
grain but is, of course, very rich in fibre.
It is used to add fibre during the
manufacture of breads, biscuits, and
breakfast cereals.
Quick oats: These are the same as rolled
oats, but rolled even thinner or chopped
coarsely. A smaller oat flake means its
quicker to cook. The texture differs
between instant and rolled oats and
unfortunately the thinner flakes also
raises the GI. They are still nutritious, but
I recommend using traditional or steel
cut oats instead.
Eating oats
To reap the benefits of oats, be sure to
eat them regularly if not daily. When it
comes to cooking with oats, do be careful
you’re not loading up on added sugar as
cooking with oats often involves baking,
and baking can mean loads of butter and
sugar!
You can learn more from Dr Joanna at
www.drjoanna.com.au

( OH! MAGAZINE ) NOVEMBER 2015

13