What happens when you eat oats or oatmeal everyday?

Overview: Oats and oatmeal.

What happens when you eat oats or oatmeal every day?

I have been asked this question several times. To some people, it’s a simple question but to others, it defines their movement towards achieving a healthier dietary lifestyle. In this article, I will explain the effects of consumption of oatmeal or oats. Before we go deeper we need to know what oatmeal is?
Most dietary guidelines around the world today are unequivocally calling for whole-grain diets but despite this call, only a handful of the world population meet their daily requirements of whole-grain consumption. On a discussion we took on our Facebook page, we found out some individuals do not find the consumption of whole grains appealing.

What is oatmeal and what are oats?

On an article on Wikipedia, oatmeal is described as a coarse flour that is made by grinding, milling or steel cutting whole oats (hulled oats).
Oatmeal is also used to refer to an oat porridge made from ground, still cut or rolled oats. Industrially oats are dehusked and cooled, then heated to stabilise the groats (seed inside oat hull). The dehusked oats are then milled to form fine, coarse or medium oatmeal flour. Some foods trend and lose value and die a natural death in the world of nutrition but not oatmeal. Oatmeal is a rich nutritional whole grain food and it contains an appetising nutty flavour due to the heating process during processing.
Oats are known for their high nutritional value, dietary fibre content and phytochemicals (beneficial chemicals) profile. Oats are used in the production of oatmeal and are the edible cereal grains of the oat grass. They form the basis of all breakfast cereals based on oats and other oat-based meals. A lot of people either hate or love oats due to their mushy texture when cooked. Oats have become popular over centuries, but the recent public rush for healthy foods has seen them turn to oats due to their alleged anti-cancerous and cholesterol-lowering properties. This is owed to the rich assortment of phytochemicals present in oats. Oats consumption has increased in humans over the years due to the benefits associated with functional proteins, dietary fibres like beta-glucan, starch, phytochemicals and lipids present in oats.
Whole grain oats consist of the endosperm, germ and bran without the inedible husk. They are beneficial to health since they carry a lot more nutrients and dietary fibre than processed foods.
Consumption of whole-grain oats and oat derived foods is beneficial to health since all valuable nutrients, fibre (soluble and insoluble), proteins, starch and unsaturated fatty acids are available.
Even though rice and wheat may be the most popularly consumed cereals in the world, oats have the advantage of being consumed as whole grains with minimal processing most of the time.

Types of oats or oatmeal.

When you are shopping for oatmeal or oats you come across several forms and types of oats or oatmeal. The forms and types differ in the processing methods used for their production. Some of them are listed below. The nutritional content between steel-cut oats and instant oats is almost similar but their effect on blood sugar is different.
Instant oats and oatmeal are quickly digested and some of them are loaded with added sugars causing blood sugar spikes. Instant oats and oatmeal porridges have a higher glycemic index and therefore are not good for blood sugar control or management.

1. Oat groats.

This is formed from cleaned whole oats whose inedible hull or husk has been removed. The groats contain the endosperm, bran and gem. Oats bran which contains most of the fibre in the groats can be removed and eaten alone or with other foods to boost dietary fibre.

2. Steel-cut or Irish oats.

These are oats groats that have been cut into 2 or 3 smaller pieces. The larger the pieces of groats the longer they will cook.

3. Rolled or regular oats.

These are oats that have been steamed and then rolled before being flattened into flakes. These are then dried to remove moisture and improve their shelf life.

4. Instant or quick oats.

These are oats that have been steamed for longer periods and then rolled into thinner pieces that can easily absorb water during cooking. Most of these instant oats come in flavoured and sweetened forms. Consumers should avoid these oat types as well as those with added sugar to prevent blood sugar spikes and disturbances.

5. Scottish oats.

Are formed from oat groats that have been stone milled to produce a meal. This meal produces a porridge when cooked.

The nutritional content of oats or oatmeal.

It has been shown that 40 grams serving of oatmeal or oats provide 152 calories of energy, 5.3 grams of protein, 27 grams of carbohydrates and 4 grams of dietary fibre. This shows that oats or oatmeal carries excellent nutrient content. Oats have a balanced nutrient composition and they are a good source of starch and quality proteins with an amino acid profile that is better than some sources. Oats contain healthy unsaturated fats. Oats have a protein content higher than most cereals at 15% protein.
Among other things, oats have been shown to contain favourable amounts of the gluten protein complex. However, Celiac disease patients should always check labels for gluten to avoid dangers. Oats are good sources of both soluble and insoluble dietary fibre. Beta-glucans are the main form of soluble fibre present and it has been highlighted as essential in lowering blood bad (LDL) cholesterol and risks of coronary heart disease. Oats also contain very good amounts of magnesium, thiamine, phosphorus and the micronutrient, zinc. Oats have also been shown to be very good sources of the micro-nutrient manganese.
Oats are also a good source of micro-nutrients including iron, vitamin E, folates, carotenoids, and also some nutrient binding compounds like phytic acid. Oats have been found to contain very good amounts of the antioxidant, vitamin E which is a very effective antioxidant needed by the body. Whole oats and oatmeal are also high in carbohydrates but low in free sugars. Steel-cut rolled oats may also contain extra fibre since some pieces of husk are contained in the oats due to irregular cutting. The cereal, however, contains an insignificant amount of vitamin B6, B12, vitamin A and vitamin C. In addition to everything oats and oatmeal are low in saturated fats as well as cholesterol and therefore, they are a healthier food choice.
Oats have also been shown to have a higher amino acid score and consuming them with other complementary foods as protein sources will make it a good source of proteins.

Health benefits of oats or oatmeal.

General facts on oats or oatmeal benefits.

It has been suggested that oatmeal is important in lowering dietary bad (LDL) cholesterol. Some texts suggest that consumption of oatmeal reduces dietary LDL cholesterol by 7%.
The FDA in the United States allows claims in which oats are claimed to reduce the risks of coronary heart disease.
Oatmeal has also been suggested to be a heart clean food meaning it is good for your heart health.
Whole oats and oatmeal are rich in beta-glucan which is a beneficial soluble fibre as well as other soluble and insoluble dietary fibre.
As a result, their digestion is slower and reduces blood sugar spikes. The amount of fibre also reduces the amount of sugar absorbed in the small intestines. Some suggest that oatmeal lowers blood sugar content.
Naturally oatmeal is also beneficial to health because it contains phenolic compounds, glycerol linked and ester-linked alkyl conjugates which act as antioxidants which are important for optimum nutritional health. These compounds have high antioxidant activity and they can be found in the bran of the oat seed. Oats also carry some healthy concentrations of B vitamins which include riboflavin, niacin and pantothenic acid. Oatmeal or oats improves gut health as it is good for the gut microorganisms. It also gives a longer-lasting satiety/filled feeling due to the bulkiness provided by the presence of soluble and insoluble fibre content. This prevents overeating and therefore oatmeal is ideal for weight management. Oats and oatmeal have high water and soluble fibre content so they are ideal for those trying to lose or manage weight. Due to the benefits that have been associated with oats or oatmeal, the FDA in the United States authorised the use of a food claim on a food label. The claim states that:
“The consumption of 3 grams or more per day of beta-glucans from oats or barley may reduce the risk of coronary heart disease”Oatmeal reduces risks of gut diseases and constipation.

An in-depth account of the health benefits of oats.

The main type of soluble fibre in oats or oatmeal is beta-glucan. Research has shown that this compound improves satiety (the sense of fullness after eating), helps slow digestion as well as suppress an individual’s appetite. This makes oats or oatmeal are ideal for weight management.
The beta-glucan in oats or oatmeal can bind to bad (LDL) cholesterol-containing bile salts in the small intestine preventing their absorption into the bloodstream. The beta-glucan bound cholesterol is then transported through the gastrointestinal tract and out of the body. In addition to that oats or oatmeal contains antioxidants in the form of phytoestrogens and polyphenols which protect the body from the inflammatory effects of various diseases such as diabetes and cardiovascular diseases. Beta-glucans in oats have also been associated with lowering of blood pressure.
The beta-glucan in oats have the potential to have anticancer effects or properties because they reduce compounds that are causative agents for colon cancer. Beta-glucans have also been shown to reduce protein fermentation in the gut by microorganisms to reduce the number of toxic compounds produced. Fermentation of beta-glucans has been shown to produce short-chain fatty acids that can interact with the biology of the consumer releasing compounds which affect the risks of obesity and other disorders. Studies have shown that oats are beneficial to gastrointestinal problems. Oats have mainly been associated with healthy eating due to the beneficial effects of beta-glucan which is the main healthy soluble fibre they contain.

Are oats or oatmeal beneficial to diseases.

Research specific to oats is limited so most of the research in the texts below was conducted using whole grains, not oats or oatmeal alone.

Oats or oatmeal and heart disease.

Research has shown that oats have heart benefits but different articles show varying degrees of these benefits. 9 studies by different authors did not provide any evidence that oats reduced risks of cardiovascular diseases. However, a meta-analysis of 18 studies showed that those individuals with high consumption oats, oatmeal and other whole grains regularly over some time lower their risks of cardiovascular diseases by 21%. However, a recent study suggested that whole grain oats are only beneficial in improving total cholesterol and LDL cholesterol levels in the body. On the other end, the study also suggests that there is no conclusive evidence to show that whole grains can prevent or alleviate cardiovascular disease risk factors.

A cohort study of Danish studies has shown that consumption of high amounts of whole grains including rye and oats reduces risks of heart attacks. Rye and oats consumption in men was also associated with lower risks of heart diseases. Another meta-analysis of various studies has shown that consumption of beta-glucan soluble fibre every day reduces the amount of cholesterol absorbed into the bloodstream. These beta-glucan soluble fibres are present in most whole grains.

Oats or oatmeal in diabetes.

The soluble fibre in the form of beta-glucan has been shown to limit sugar absorption and prevent sharp rises in blood sugar and insulin concentrations after a meal in the human body.
This beta-glucan is beneficial to gut health since it can be fermented for nutrients by gut bacteria improving the state of the gut microbiota.
It has been shown that the glycemic load of minimally processed oats and oatmeal such as steel-cut and rolled oats are lower to medium, hence they can be incorporated in a diabetic diet.
Highly processed oats ie instant oat have a higher glycemic load and are responsible for the rise in blood sugar and insulin concentrations after meals. A meta-analysis of 14 controlled studies in type 2 diabetes patients proved that consumption of less processed oats reduced fasting glucose and insulin levels. Consumption of minimally processed oats and oatmeal reduced blood sugar and insulin concentrations after meals. In another randomised control trial in type 2 diabetes patients, it was shown that consuming higher amounts of whole grain oats and oats product reduced blood sugar and insulin concentration after meals. Studies have shown that effective diabetes management requires a proper diet especially for type 2 diabetes patients who are obese or overweight. Such a diet should be minimally processed and full of dietary fibre present in the food naturally. A Harvard study of health professionals showed that a high intake of whole grains like oats is associated with lower incidences of type 2 diabetes. As stated above oats and oats products contain soluble fibre which is involved in lowering total cholesterol and low-density lipoprotein in the diet. As a result, whole grain oats or oatmeal diets have been recommended to diabetic patients with too much fat in the body. (hyperlipidemia).
Oat intake has also been associated with increased insulin sensitivity resulting in lower after-meal blood sugar spikes.

Oats or oatmeal in weight management.

The primary soluble fibre of oats, beta-glucan has been shown to attract a lot of water to the digested food when consumed and this results in an increase in the volume of food in the gastrointestinal tract (gut). This slows down the rate at which nutrients can be absorbed in the gut resulting in increased and longer-lasting satiety or fullness feeling. Bacteria in the gut can ferment beta-glucan into short-chain fatty acids and these can increase satiety by causing a chain reaction of events that regulate the appetite hormones.
Even though evidence shows that oats consumption increases satiety, various studies have failed to consistently show that oats or oatmeal can provide the desired weight loss outcome alone. Some have suggested that oats can form an essential component of weight-loss diets.

Oats or oatmeal in digestive health.

Dietary fibre has been shown to play a critical role in the prevention of constipation and maintenance of bowel regularity. Fibre increases the weight and water content of stool, making it easier for the egestion process. Research has shown that dietary fibres in the bran of cereals like oats are more effective in bowel movements than that found in fruits and vegetables.
Beta-glucan can be fermented in the gut by bacteria and this has been shown to improve diversity in gut bacteria. Also, this has been shown to improve gut health, and this has been shown to play a part in improving digestive health, constipation, diarrhoea and irritable bowel syndromes.

Consumption of oats.

A study has shown that consumption of oats in children is associated with better nutrient intake, reduced risks of obesity and central adiposity (pot belling). Studies have shown that the consumption of oats or oatmeal is associated with higher dietary fibre intake in consumers than non-consumers.

This study of oatmeal consumption in children has shown that consumption of oatmeal in children is a good way to improve healthy eating in children by improving dietary fibre and whole-grain intake. Studies have also shown that oatmeal consumers also have a lower risk of high cholesterol, total fat and saturated fatty acid intake. These 3 forms of fat are all bad for health and increase the risks of cardiovascular diseases. Oatmeal is usually consumed together with other components for example milk, and these help boost the nutrient profile for the whole meal since they can provide those nutrients that oats or oatmeal lacks. However, studies have also shown that frequent consumers of oatmeal, tend to consume sodium above recommended values.
Too much sodium is not good for your kidney health as well as your blood pressure. It was also found that oatmeal consumers had a higher diet quality than non-consumers, especially in children. This was attributed to the wholesomeness of whole grain oatmeal and other oat products. Research has also shown that children who had oatmeal or oats together with other foods for breakfast had a better diet quality and nutrient access than breakfast-skippers and other breakfast consumers. Consumption of oats or oatmeal overtime with other foods has also been associated with increased diet quality as well as improved uptake of potassium, magnesium, calcium, iron and fibre. All the above-mentioned nutrients are currently under-consumed in most population groups hence consumption of oatmeal or oats can alleviate shortages of these nutrients which have been assigned as nutrients of public health concern by various organisations.

Short and long term effects of oats or oatmeal intake.

In a study on overweight and obese type 2 diabetes patients, it was discovered that consistent intake of whole oats or oatmeal together with a healthy diet was associated with low blood serum cholesterol and low-density lipoprotein levels as well as other beneficial health effects over 30 days. A follow up on this diet for over a year showed that the beneficial health effects of oats in a diet could be maintained over some time. Also, such a healthy diet coupled with whole oats or oatmeal intake has been shown to provide observable weight loss results over some time. Oats and oatmeal consumption have also been associated with reduced post-meal hyperglycaemia (high glucose levels) and reduced fasting glucose and insulin levels over some time. Long term consumption of oats or oatmeal has been associated with lowered serum or blood lipid or fat content. This has been attributed to the cholesterol and fat binding capacity of beta-glucans in oats or oatmeal resulting in reduced absorption of cholesterol and other lipids. Consistent intake of oats and oatmeal have also been associated with significant weight reduction over some time. This has been attributed to the soluble fibre, beta-glucan, which increases in volume by absorbing water, this reduces starch digestion, increases fullness and satiety as well as prevent overeating. Another study has concluded that oats or oatmeal consumption suppresses one ‘s appetite, increases satiety and fullness as well as reduces energy intake. This is an attribute to the presence of soluble dietary fibre which absorbs water and increases volume reducing food intake and causing other desirable outcomes like longer-lasting satiety.
Therefore according to this, oats or oatmeal are excellent alternatives in weight management or weight loss diets. Several studies have associated oatmeal consumption with weight loss.

Conclusion on oats or oatmeal.

I tried to make this article as comprehensive as possible. I hope it answers all the questions on oats or oatmeal and provides evidence through various links. If this article cannot answer your question on what happens when you eat oats or oatmeal every day, then I think nothing else will. Remember to subscribe, like and comment, and if you are feeling generous, we accept donations. Good luck!