The G.O.A.T. Greatest Of All Time, in my mind…it’s gotta be oats. I’ll prelude into my love of oats, but first, a quick story to get me there.
Over the years, generational living has drastically changed, especially in the United States. More and more families are not living together as parents and grandparents age. This often leads to them seeking other living arrangements, such as long-term care facilities where they can better support aging in a convenient “place.” For those fortunate enough to either have the means to remain "home" or not need care as they age, i.e not needing family support for basic daily living necessities such as food at meals and snack times, household cleaning, and other common functions of life, aging in place can be a real treasure.
For me as a Dietitian, I have spent a large part of my career in long-term care and Skilled Nursing Facilities. I’ve seen the love and support families have for their parents/aunts/uncles, etc. and just not be able to care for them in their home. As some family members are also navigating their own children, careers, and the continual rising cost of living, caring for their loved one in their own home (if they have one vs an apartment or shared living arrangement), is just not as common as it once was, nor is it the expectation anymore.
In my “forever dream home” I would have acreage and definitely have my parents live in an additional dwelling unit (ADU) giving us all space from each other and proximity to support their needs (to an extent). Sadly, I’m not living in my dream home (yet 😉) and unfortunately aging continues to take place…it is not for the faint of heart. But with my current life situation, I’m able to reminisce on my childhood as my parents are currently living with us, temporarily. I fondly look back at the short time my grandparents lived with my parents (which by extension included my sister and me). I was around 10, and in the 90’s there just weren’t a lot of safe places for elderly adults to live well. When my grandparents moved in, I was elated. I was fortunate to be very close with my mother’s parents, they were my Godparents, so maybe it was that special connection I shared with them, or the fact that they were just really cool people.
It was just one year they lived with all of us where I learned a lot from them and have SO many amazing memories. As the past few weeks have taken place, I was cooking dinner and appreciating all my parents have been doing as a household member of the family as well as the time I shared with my grandparents during then and wondering how my own children are creating these lasting memories with their grandparents. One dear memory of mine, my grandmother would rise before me and make me stovetop oatmeal. It’s a super easy process, but hers was filled with love and to this day, the best oatmeal I’ve ever had. As memories are often tied to meals, I wanted to dive into the power of oats…
How Oats are Grown
Oats (Avena sativa L.) are grown from seed for their seeds which we eat. Oats need a weed-free area to grow properly and thrive, especially when grown from seeds which is cost effective for many farmers. This is important and will lead us to our next section. If grown for food, planting in the spring will yield a summer harvest. If grown for ground cover, planting in the spring for a green manure or in the fall for a winter-killed (die off in the winter, location dependent) ground cover are the best times. Using oats as a ground cover has been used for decades. This is due to their quick growth as many farmers can grow oats following other food harvests such as wheat, corn silage, and other vegetables as well as for grazing animals, “forage (or grain), weed suppression, nutrient removal, erosion control and soil softening” (1).
Throughout the entire growing season, farmers need to regularly weed as oats aren’t usually the dominant plant until they are established and can suffer from competition. When it’s time to harvest, if growing for food, the plant will provide “heads,” which are the traditional herringbone pattern of the oat grain at the top of the grass stalk. When the heads are dry to the touch, they are ready for harvest. This usually takes about 60 days-six months from planting from seed. The grains are separated from the stalk, and there are several ways to go about this. But ultimately, when growing oats, having the soil be free from weeds the entire time is ideal for a successful crop and harvest.
Check out this great fact sheet from the WSU Extension Office regarding cover crops, here.
Oats & Glyphosate
When growing oats, many conventionally grown, or non-organic, farms use pesticides, herbicides, etc. such as Bayer-Monsanto’s Roundup to ensure a weed-free environment during the growing season. Roundup is an effective non-selective weed killer, meaning it kills anything it comes into contact with. Glyphosate is the main ingredient in Bayer-Monsanto’s Roundup, (as well as many other herbicides) and it’s super fancy at performing two main jobs.
Glyphosates Abilities:
Systemically: is absorbed into the plant to block the synthesis of proteins (this can inhibit growth)
Desiccant: dries out a “crop” quickly and evenly (providing a more effective harvest when applied before harvest to kill leaves and dries out said harvest quickly and evenly)
Environment Impact
“Binds tightly to soil” and can be present for 6 months (depending on climate and type of soil) (2)
Half life of 8-9 days on dead leaves (2)
Carrots and lettuce absorbed glyphosate from treated soil (2)
Recently, General Mills, maker of Cheerios, and PepsiCo, maker of Quaker products, have received a lot of attention as they have been using a glyphosate containing herbicides for years. There is a lot of controversy with this ingredient and many statements saying it’s “safe.” But, “(amid) the controversy, the Agency for Toxic Substances and Disease Registry (ATSDR)—housed within the U.S. Department of Health and Human Service—concluded in 2019 that there is a potential cancer risk associated with the use of glyphosate.” (3)
Glyphosate Acceptable Daily Intake
This herbicide is widely used and in many products, fresh fruits, cereals, vegetables, and many other foods. The EPA even set an acceptable daily intake (ADI) at 0.5 milligrams per kilogram of body weight per day. I find this very interesting when they don’t even have this for sugar…but an herbicide they seem to provide...herbicides for thought 🧐.
In the United States (except for California) and most other countries, glyphosate herbicides are legal. Below are the countries that have either banned it completely or have specific restrictions for using it:
France (household use)
Netherlands (household use)
Belgium (household use)
Vietnam (prohibited for sale & use)
Germany (prohibited for sale–end of 2023)
Los Angeles (on county property)
“Concerns about impacts to the environment and human health resulted in extensive reevaluation of the chemical’s safety and use. Many concerns about human health stemmed from a 2015 report by the World Health Organization (WHO) International Agency for Research on Cancer (IARC), which concluded that glyphosate is “probably carcinogenic.” (4) “Many lawsuits happened during the 2010’s in favor of the plaintiffs. Monsanto “faces billions of dollars in class action suits, some of which have been or are being settled out of court.” (3)
That being said, Environmental Working Group (EWG) found that the main ingredient of Roundup, being glyphosate, was much higher than previously thought and surpass what the World Health Organizations says as “safe,” which is a much different claim than what General Mills and PepsiCo says is “safe” for children. I don’t know about you, but my family, clients and friends…even me at 10…I recommend organic to avoid consuming glyphosate and other potential toxins, pesticides, herbicides, fungicides, etc. and give your body a fighting chance to just absorb the health benefits of the foods eaten.
Give your body a fighting chance…
Now when talking about oats and their health benefits…I find my zen. Oats are a beautiful grain as they possess not just a lovely blend of protein, fat, and fiber, but specifically work with the body to support the heart, blood sugar, and the gut while also having antioxidants and polyphenols to help round out this lovely grain (which can also be gluten-free) (5, 6, 7). Just like anything, moderation is key and knowing what your trigger may be (too much of a serving can trigger those who are sensitive to GOS and fructans), so if you are sensitive to those, be mindful that two servings at once (½ cup vs the ¼ cup serving) may cause undesirable symptoms such as bloating, gas, loose stools, etc. IF you need guidance or have questions about your personal diet, menu offerings, recipes, etc., please reach out to me, I’d love to help you reach your health goals.
Nutritional Information on Oats (¼ cup) (Nutritional Labels, 5)
~105-150 calories*
1.9-2.5 grams Fat*
0 grams Saturated Fat
Trans Fat 0 grams
0 grams Cholesterol
0 mg Sodium
17-27 grams Total Carbohydrate (depending on style)
4 grams Fiber (2 grams Soluble Fiber and 2 grams Insoluble Fiber)
0 grams Sugar
5 grams Protein
Contain Calcium, Iron and Potassium*
*Amount varies depending on sprouted or steel cut style of oats
Anti-inflammatory
Anti-itching (think oatmeal soaps, lotions, soothing a sunburn)
Help feed friendly gut bacteria (resistant starch and act as a prebiotic)
Antioxidant: avenanthramides, phytic acid
OATS & FIBER HEALTH BENEFITS
If I go into the weeds here…fiber…specifically soluble fiber and more specifically β-glucan functions to “lower blood cholesterol and glucose absorption in the intestine.” (7) These functions support the theory of preventing disease like an inflammatory state, cardiovascular injury, dyslipidemia, hypertension, pre-diabetes and type 2 diabetes. (7)
OATS & FAT HEALTH BENEFITS
Oats’ fat makeup is something pretty special. Oats do have a high fat content, clocking in around 2-2.5 grams per serving, but it’s the type of fat that is important, which is the essential “healthy” fat (unsaturated fatty acids: linoleic, monounsaturated fatty acids and polyunsaturated fatty acids). These kinds of fatty acids help support heart health by reducing the risk of heart and vascular disease and are needed by the body because it cannot produce this necessary fat…so we must eat it. When we eat essential fats like nuts, salmon, and olive oils, these essential fats are properly metabolized and delivered to where they need to go such that your body’s cells. By functioning properly, the body actually can burn fat efficiently while supporting multiple systems such as the cardiovascular, digestion, neurological, and so forth. (7)
“The recommended intake for a cholesterol-lowering effect is 3 g of oat β-glucan per day (8). According to recent research, doses of 3–13 g/day resulted in total cholesterol reduction of 8.2–15.1 mg/dL and LDL reduction of 7.8–13.2 mg/dL (10). These changes may appear insignificant compared with those obtained through drug therapy. However, a 1% reduction in blood cholesterol can reduce the risk by 2–4% (11) .” (9)
OATS & ANTIOXIDANTS HEALTH BENEFITS
Oats contain a high level of antioxidants, particularly avenanthramides (Avns) which again, may help the cardiovascular system and “may contribute to the prevention of atherosclerosis through inhibition of smooth muscle cell (SMC) proliferation and increasing nitric oxide (NO) production” (6, 7). In simple English, this antioxidant, avenanthramides, may decrease tissue growth and expand, or dilate blood vessels, which may allow for improved or easier blood flow.
“Today, it is available in various dosage forms from powders for the bath to shampoos, shaving gels, and moisturizing creams, and has been approved as a skin protectant by the US Food and Drug Administration (FDA)” (12).
There are more studies that can be led to believe that Avns prevent free radical damage (focusing on anti-inflammatory and anti-proliferative, vasodilation and anticancer properties), as well as topical applications for skin protection. “Avns are known to “suppress histamine release at very low doses, helping to plump up the skin, reduce wrinkles, and restore the skin natural barrier.” (13) There are many more dermatological applications to the benefits of oatmeal and its chemical/antioxidant makeup such as reducing eczema, anti-itching, anti-inflammatory, anti-erythema (antiredness), and again anti-inflammatory skin conditions. The one I was most excited to learn regards AVAs antigenotoxic ability is where it protects the DNA damage to the epidermal cells (skin) particularly against UV damage. In summary with this article “...the established beneficial effects of Avns in skin protection and treatment of dermatological diseases, and their emerging potentiality to prevent and treat chronic oxidative stress and inflammation associated with onset, progression and severity of aging-related diseases, including metabolic, cardiovascular, cerebrovascular and neurodegenerative diseases, point to these compounds as promising new elixir of youth with both cosmetic and pharmaceutical applications.” (13) As always, these are amazing studies, and “further studies are necessary to fully address the beneficial effects of Avns in human health, including antioxidant, anti-proliferative, anti-inflammatory, anti-aging, and anticancer activities" (13).
Phytic acid is also an antioxidant found in oats and there are some studies indicating that this is contributing to positive health benefits. “...dietary phytic acid may lower the incidence of colonic cancer and protect against other inflammatory bowel diseases” (14). As well as, “...in vitro and in vivo studies have demonstrated its beneficial effects in the prevention and treatment of several pathological conditions and cancer…however, it remains poorly understood.” (15).
All around, oats contain some pretty amazing antioxidants which show promising health benefits, and I look forward to further research to support enjoying this popular grain.
TYPES OF OATS
Cooking Process
Using the above guide, it can help determine which oats you may use. My favorite is a slower cooking one (groat or steel cut) and I often use my instant-pot for ease of cooking. I can make a larger patch to last me throughout the week or to entertain the entire family/guests for a meal. For many applications, you can use water, milk, or a non-dairy/plant-based beverage like coconut milk.
Pressure Cooker Oatmeal
1 cup steel cut oatmeal
3 cups water
Pressure cook, select high, and cook 4 minutes
Let pressure release naturally (around 1 hour)
Push button for quick release, to release any additional pressure
Enjoy!
For stovetop (thanks Grandma) and overnight oats, I like using old-fashioned oatmeal, check out my Overnight Oats recipe.
For oat flour, this is a little denser than your traditional all-purpose flour, so sometimes combining this flour with a lighter flour such as sorghum flour (if wanting gluten-free) can be a better option. There are loads of applications with this flour, and it has some great binding capabilities. I’m working on some recipes and will keep you up-to-date with some amazing recipes in the future using oat flour.
CONCLUSION
Ultimately, oats, especially organic, are a very valuable food for us humans that deliver a beautiful balance of calories that are dense with carbohydrates in the form of fiber, healthy fats, protein, vitamins, minerals, and a mix of antioxidants. I’m looking forward to reading more studies on this particular food and do recommend choosing organic. Consuming the least processed oats (groats, steel cut, etc.) supplies higher amounts of these nutrients and helps you feel full longer. As a dietitian, organic oats are a go-to recommendation for many of my clients and a food I have been enjoying since the days my grandmother made them for me on the stovetop. Oats are extremely versatile, and when I want to add a hint of sweetness, I go to Grandpa Nick’s favorite...adding a dash of brown sugar to the stovetop oatmeal.
To help wet your appetite, check out some of my recipes, and more will come that incorporate oats as an ingredient.
References:
(6) Nie L, Wise ML, Peterson DM, Meydani M. Avenanthramide, a polyphenol from oats, inhibits vascular smooth muscle cell proliferation and enhances nitric oxide production. Atherosclerosis. 2006 Jun;186(2):260-6. doi: 10.1016/j.atherosclerosis.2005.07.027. Epub 2005 Sep 1. PMID: 16139284.
(7) Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.
(8) Joyce S. A., Kamil A., Fleige L., Gahan C. G. The cholesterol-lowering effect of oats and oat beta glucan: modes of action and potential role of bile acids and the microbiome. Frontiers in Nutrition . 2019;6:171–215.
(9) Alemayehu GF, Forsido SF, Tola YB, Amare E. Nutritional and Phytochemical Composition and Associated Health Benefits of Oat (Avena sativa) Grains and Oat-Based Fermented Food Products. ScientificWorldJournal. 2023 Jul 17;2023:2730175. doi: 10.1155/2023/2730175. PMID: 37492342; PMCID: PMC10365923.
(10) Jalili T., Mah E., Medeiros D. M., Wildman R. E. Handbook of Nutraceuticals and Functional Foods . Boca Raton, FL, USA: CRC Press; 2019. Dietary fiber and coronary heart disease.
(11) NCEP National Cholesterol Education Program (US) Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) 2nd. College Park, MD, USA: NCEP National Cholesterol Education Program (US); 2002. Expert panel on detection, & treatment of high blood cholesterol in adults.
(12) Kurtz ES, Wallo W. Colloidal oatmeal: history, chemistry and clinical properties. J Drugs Dermatol. 2007 Feb;6(2):167-70. PMID: 17373175.
(13) Perrelli A, Goitre L, Salzano AM, Moglia A, Scaloni A, Retta SF. Biological Activities, Health Benefits, and Therapeutic Properties of Avenanthramides: From Skin Protection to Prevention and Treatment of Cerebrovascular Diseases. Oxid Med Cell Longev. 2018 Aug 23;2018:6015351. doi: 10.1155/2018/6015351. PMID: 30245775; PMCID: PMC6126071.
(14) Ernst Graf, John W. Eaton. Antioxidant functions of phytic acid. Free Radical Biology and Medicine. 1990. Volume 8, Issue 1. Pages 61-69, ISSN 0891-5849,
(15) Silva EO, Bracarense AP. Phytic Acid: From Antinutritional to Multiple Protection Factor of Organic Systems. J Food Sci. 2016 Jun;81(6):R1357-62.
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