Oat basics and

Cooking with oats

Roseline Yap WK and Tee E-Siong

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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