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Oat basics and
Cooking with oats
Roseline Yap WK and Tee E-Siong
2
Outline
Whole grains and oats
Oat basics and types of oats
Oat nutrition
Oats – existing and emerging benefits
Cooking with oats
Conclusion
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Whole grains and Oats
• Whole Grains are Wholesome
• Rich in macro- and micro-nutrients and
phytonutrients
• High in dietary fiber (soluble and/or insoluble)
• Provide several health benefits, including
lowering risk to chronic diseases
OAT IS A WHOLE GRAIN!
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Oat is a whole grain
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Oat Basics and Types of Oats
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Variety of Oat Products
Cookies
Ready-to-eat cereals
Flavoured sweet and savoury porridge
Cereal beverages
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Oat Nutrition
Nutritional Value of Oats Per 100g
Magnesium Phosphorus
Vitamin B1
Iron
Zinc Vitamin B12
Nutrients in Oats
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Existing and Emerging
Blood cholesterol and Heart disease
Blood pressure
Cardiovascular function - antioxidant
Blood Sugar
Satiety
Gut health
Health Benefits
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Oats and Lower Risk to Heart Disease
EXISTING BENEFIT
Oats may help to:
lower total blood cholesterol
lower LDL-cholesterol
reduce the risk of heart
disease Thies et al. 2014
FDA – ‘Eating ≥ 3 grams beta-glucan from oats or barley per
day, as part of a diet low in saturated fat and cholesterol may
reduce the risk of coronary heart disease’. Food and Drug Administration, Fed Regist. 1996;61:296-313.
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“Other function” claim
Beta glucan from (state the
source) helps lower or reduce
cholesterol*
*Component Minimum
amount
required
Other Conditions
Beta-glucan 0.75g per
serving
I. Source of beta glucan shall be
from oat and barley
II. The food to be added with
beta-glucan shall also contain
total dietary fiber for not less
than amount required to claim
as “source”:
3g per 100 g (solids)
1.5g per 100 ml (liquids)
III. There shall be written in the
label this following statement,
‘Amount recommended for
cholesterol lowering effect is
3g/day’
However, Malaysia does not allow a claim on reducing risk to heart disease
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1. Oats and Blood Pressure
Relate to:
•Dietary Approaches to Stop Hypertension (DASH) – diet
rich in whole grains
•Inverse association between high whole grains intake
and lower prevalence of hypertension Jacobs et al. 1998, Steffen 2005
•However, the link is unresolved:
- Some studies showed improved blood pressure
with oats, while others showed no significant effect
- Similar with large trials
•Hence, more studies are needed Fonseca 2003, He et al. 2004, Kotchen 1996, Keenan et al. 2002, Pins et al. 2002, Saltzman et al., 2001,
Tighe et al. 2010, Davy et al. 2002, Charlton et al. 2011, Maki et al. 2007
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2. Oats and Cardiovascular Function
Oats may help:
•improve heart muscle function, and slow development of
atherosclerosis Katz et al. 2004, Liu et al. 2004, Nie et al. 2006
•reduce inflammation and improve blood flow
- due to the antioxidants (called avenanthramides)
Bratt et al. 2003, Chen et al. 2007, Ji et al. 2003
However, insufficient evidence at this time, and further
exploration is required, looking at the antioxidant
properties of oats.
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3. Oats and Blood Sugar
Oats may help to control blood sugar:
•delay sugar uptake in gastrointestinal tract
•improve insulin sensitivity / response •Behall et al. 2005, De Angelis et al. 2007, Wood et al. 1994, Hlebowicz et al. 2008, Regand et al. 2009, Alminger
et al. 2008, Granfeldt et al. 2008
Also, permitted “other function” claim in Malaysia: Oat soluble fibre (beta-glucan) helps to lower the rise of blood
glucose provided it is not consumed together with other food
However, more research is still needed on the effects of
oats on blood sugar when consuming a meal mixed with
other foods.
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4. Oats and Satiety
Oats may help one to feel full longer:
•due to the viscosity of its fibres
•food leaves the stomach at a slower rate
•able to regulate / control appetite
Kristensen et al. 2011, Wanders et al. 2011
Evidence is still growing, which requires more studies.
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5. Oats and Gut Health
High in dietary fibre (both soluble & insoluble)
•which may help to
support digestive health
Hallert et al. 2003, Hogberg et al. 2004,
Junoven et al. 2009, Janatuinen et al. 2002
Emerging area of research in oats’ prebiotic capacity to
benefit gut health Kedia et al. 2009, Connolly et al. 2010, Duncan et al. 2004
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Oats in your daily diet
• Oats have been recommended to be included
in daily diet in a variety ways, for the
preparation of various meals.
• For example, oatmeal (oats cooked with water)
is an excellent choice for breakfast, and
• Due to its flexibility of either eaten as raw or
cooked, oats can be incorporated as an
ingredient into several foods.
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Cooking with Oats
Video presentation
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Cooking with Oats
Variety of ways to include OATS into your diet:
Shakes and smoothies
Gravies and sauces
Binder in patties or to coat meat or fish nuggets
Cookies, muffins, cakes, etc
Salads
Others - pancakes
•Rolled oats can also be used instead of rice!
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Oats Fish
Fingers
Fruit salad
with oats
and
yoghurt
Cooking with Oats
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Oat
Granola
Bar
Oatmeal
Chocolate
Chip
Cookies
Recipes from Junior Chef Cookbook – Nutrition Society of Malaysia
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• At least half of the recommended intake
for grains should be derived from whole
grains.
• Consumption of oats can help consumers
meet their daily whole grain requirement.
• With the several health benefits of oats,
let’s start including oats in the family menu!
OATS ARE YUMMY!
Conclusion
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Acknowledgements
e-Learning Academy and Laboratory Officer
Mohd Radzy
Izan
Ember
thank You