Oats (Avena sativa)
The composition of oats is presented in table 7.8.
Table 7.8. The composition of oats. The figures are for 100g portions. (From ref. 35,36,37).
Whole oats is the best grain source of calcium, and together with its other minerals contributes to healthy bones and teeth. Moreover, oats has the highest fat content of all the grains and is second in terms of protein quality. The fat in oats is rich in oleic acid and the essential fatty acid, linoleic acid, and oats thus has an excellent fatty-acid composition. Another endearing quality of oats is its natural fibre composition which, in view of its unique blend of soluble fibres, assists the body in keeping cholesterol levels down and also ensures that the products of carbohydrate digestion are released slowly into the bloodstream. This ensures a constant supply of energy to the body rather than the glucose surge associated with refined foods. All these qualities combined, make oats, together with fruit, the ideal breakfast food.
It has long been known that the fibre in grains has an effect on cholesterol and triglyceride levels, and tends to reduce the levels of both.41 It has now been clearly established that oat bran is not only the most efficient in achieving this objective,42 but that the LDL cholesterol level, associated with arterial disease, is furthermore lowered by oat bran.43 Sustained slow release of glucose during starch digestion is highly desirable to prevent hypoglycaemia and to ensure a constant supply of energy to the system. Here again it is oats fibre which outperforms all other grains in preventing glucose surges by slowing down the rate of glucose release.44
Oats is one of the few grains which requires very little to no cooking and is, therefore, ideally suited for raw consumption in the form of muesli. Consumption of uncooked oats will also supply more energy per spoonful, as the stomach will not be filled with the water that the grains so readily absorb. This is why a muesli or granola breakfast is ideally suited for young children with their limited stomach capacity. Together with nuts and dried fruits, oats will provide a champion breakfast.
The best oats to purchase is either coarsely rolled oats, or groats which is the dehusked whole grain of oats. The latter can be obtained from health stores and some seed outlets and is highly recommended. If a grain mill is available, or even a coffee grinder, the groats can be freshly ground and used in many dishes to add flavour or to thicken and to bind. Groats can also be cooked whole like rice and can be eaten as such or it can be eaten as a breakfast grain together with fruit. Another advantage of eating muesli, granola or the whole oat berries, is that it will compel one to properly chew one’s food, and as starch digestion commences in the mouth, this is particularly important. Finally, oats is the ideal food for convalescing or sick people as it is easily digested and serves to improve the electrolyte balance.