Oats are not all the same - find out why!

We tend to label carbohydrates as "bad", "fattening" nutrients that we should consume in moderation.

However, carbohydrate sources are not only the main human fuel to carry out all physical activities and cognitive processes, but they are also the main responsible for satiety and proper intestinal transit [1, 2].

By "carbohydrate sources" we can understand cereals (e.g., wheat, rye, barley, oats, rice, corn) and their derivatives (e.g., flours and everything that can be made with them, from bread to pasta, breakfast cereals, cookies, cakes, etc.); tubers (e.g., potatoes, cassava, carrots, beets, etc.), fruits and yes, also vegetables [1, 2].

As the Mediterranean diet guidelines indicate, most of the calories ingested daily should come from carbohydrate sources to cover the needs of this nutrient which, when lacking, causes fatigue, mood changes and often deficits of other nutrients present in the same foods (e.g., fiber, vitamins, minerals). Therefore, it is not difficult to understand that excessive carbohydrate restriction can compromise sports performance and physical performance [3, 4], and is even associated with increased mortality (<40% daily energy intake) and unwanted side effects (nausea, fatigue, etc.) [5].

Cereals and their derivatives, such as bread, breakfast cereals and oat flakes, are usually consumed mainly as breakfast and snacks.

From a health and nutrition point of view, whole grains (those with a minimal degree of processing, found in "darker" foods) such as oat flakes (Avena Sativa L.) are the most interesting choices because they contain complex carbohydrates, such as starch and fiber, which are absorbed more gradually/slowly than simple carbohydrates (found in "whiter" or refined foods). This slower/slower absorption is due not only to the fiber content of oats, but also to the fact that 40% of the carbohydrates in oats are slowly digested starches and also to the presence of some resistant starch [6]. The slower absorption of carbohydrates after a meal allows for better control of blood glucose levels and, by extension, delaying appetite for longer [7]. Science has shown that postprandial (after-meal) glucose fluctuations predict appetite and energy intake at subsequent meals [8]. The results of this study, published in the respected journal Nature Metabolism, are even more interesting in that they were obtained in healthy individuals [8].

An important point, if you want to benefit from the low glycemic index (GI) of oats, you should consume oat flakes instead of oat flour. In terms of GI, size matters, i.e., flakes have substantially lower values than oat flour [9, 10]. The factors that increase the GI of oats are already well known: heating (↑ starch gelatinization) and mechanical processing (↓ particle size) tend to increase GI, whereas cooling (↑ starch retrogradation) and bioprocessing (↑ phenolic compounds) reduce this index [6]. This is the main reason why we present our oats in flaked form instead of oat flour. Most brands usually present oats in flour form because of the approximation of density and particle size with the protein powder, which facilitates homogenization of the mixture. Particles of different sizes and densities result in physical phenomena (e.g., percolation, vibration and carryover), which cause the lower density particles to move to the bottom of the container, severely impairing product homogenization. This required extensive work in our laboratory regarding the ideal flake size (and more), so that our product could be presented in flakes without losing its homogenization.

For all the above mentioned so far, oats have gained popularity due to several positive effects on human health [11], especially with regard to their anticancer effects and their positive action in relation to gastrointestinal problems, which seem to be explained by the high content of fibers such as beta-glucan [12]. Beta-glucans are of special interest, not only in the treatment of some digestive diseases, but also in the effective support of the immune system [13], cholesterol reduction [14] and glycemic control [15, 16]. It is also plausible that beta-glucans may positively modulate the human microbiota, although the mechanisms are not yet fully understood [17]. It is also likely that other phytochemicals may be responsible for the beneficial effects of oats on human health in addition to fiber. Some of these phytochemicals are avenanthramides and avenacosides A and B, but their study is still at a very preliminary stage [15].

Keep in mind that oats are not only good for health, but also for sustainability. Oats require fewer nutrients (nitrogen, phosphorus, potassium, etc.) to grow than wheat or corn, making them an important crop in developing countries [12].

Our high-quality Instant Oat Flakes combine oat flakes with 32% of our pea and yeast plant protein matrix, making them an even more complete pre- or post-workout breakfast/snack option.
A meal rich in essential amino acids, including branched chain amino acids (BCAAs) and in particular leucine, the amino acid responsible for triggering the process of building new muscle protein, this 2-in-1 product provides you with the energy, fiber and protein you need for a nutritionally optimal and delicious meal. You can find them in natural or cinnamon flavor.

By: The Bettery LifeLab

REFERENCES:

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2. SÁNCHEZ-CASTILLO, C.P., ET AL., THE IMPORTANCE OF DIETARY CARBOHYDRATES. ARCH LATINOAM NUTR, 2002. 52(4): P. 321-35.

3. BURKE, L.M., KETOGENIC LOW-CHO, HIGH-FAT DIET: THE FUTURE OF ELITE ENDURANCE SPORT? J PHYSIOL, 2021. 599(3): P. 819-843.

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9. ATKINSON, F.S., K. FOSTER-POWELL, AND J.C. BRAND-MILLER, INTERNATIONAL TABLES OF GLYCEMIC INDEX AND GLYCEMIC LOAD VALUES: 2008. DIABETES CARE, 2008. 31(12): P. 2281-2283.

10. MACKIE, A.R., ET AL., OATMEAL PARTICLE SIZE ALTERS GLYCEMIC INDEX BUT NOT AS A FUNCTION OF GASTRIC EMPTYING RATE. AM J PHYSIOL GASTROINTEST LIVER PHYSIOL, 2017. 313(3): P. G239-G246.

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14. JOYCE, S.A., ET AL., THE CHOLESTEROL-LOWERING EFFECT OF OATS AND OAT BETA GLUCAN: MODES OF ACTION AND POTENTIAL ROLE OF BILE ACIDS AND THE MICROBIOME. FRONT NUTR, 2019. 6: P. 171.

15. SANG, S. AND Y. CHU, WHOLE GRAIN OATS, MORE THAN JUST A FIBER: ROLE OF UNIQUE PHYTOCHEMICALS. MOL NUTR FOOD RES, 2017. 61(7).

16. TOSH, S.M. AND N. BORDENAVE, EMERGING SCIENCE ON BENEFITS OF WHOLE GRAIN OAT AND BARLEY AND THEIR SOLUBLE DIETARY FIBERS FOR HEART HEALTH, GLYCEMIC RESPONSE, AND GUT MICROBIOTA. NUTR REV, 2020. 78(SUPPL 1): P. 13-20.

17. JAYACHANDRAN, M., ET AL., A CRITICAL REVIEW ON THE IMPACTS OF Β-GLUCANS ON GUT MICROBIOTA AND HUMAN HEALTH. J NUTR BIOCHEM, 2018. 61: P. 101-110.