MOPPING UP CHOLESTEROL
Lower cholesterol and blood sugar
Improve insulin sensitivity
Control appetite
Reduce the risk of heart disease and cancer
If it weren’t for horses, we probably wouldn’t even know about oats, to say nothing of the great health benefits they provide. When horses were introduced in various parts of the world, oats went along as their feed. Not surprisingly, however, humans were a bit reluctant to take a taste. Samuel Johnson’s 1755 Dictionary of the English Language defined oats as “a grain which in England is generally given to horses, but which in Scotland supports the people.” It seems that the Scots were ahead of their time.
Oats are a very healthful grain. For one thing, unlike wheat, barley, and other grains, processed oats retain the bran and germ layers, which is where most of the nutrients reside. In addition, oats contain a variety of compounds that have been shown to reduce heart disease, fight cancer, lower blood sugar, improve insulin sensitivity, and help with dieting.
All you have to do is watch some television before you come across a commercial that says oatmeal can help lower cholesterol, a critical move in reducing the risk of heart disease. In fact, studies show that getting more oats in the diet not only lowers total cholesterol but, more encouragingly, lowers the bad low-density lipoprotein (LDL) cholesterol while leaving the beneficial high-density lipoprotein (HDL) cholesterol alone.
A Tufts University study compared a low-calorie diet that included oats to one that didn’t. Although both diets helped the study participants lose weight, those who ate oats experienced a bigger drop in blood pressure, total cholesterol, and bad LDL cholesterol.
Oats contain a type of soluble fiber called beta-glucan, which traps dietary cholesterol within a sticky gel in the intestine. Since this gel isn’t absorbed by the body, it passes through the intestine, taking unwanted cholesterol with it. Americans get only about half of the recommended 25 grams of a fiber a day, and oats have more soluble fiber than any other grain.
Studies have shown that people with high cholesterol benefit from eating oats and other foods high in fiber. Weight loss helps lower cholesterol, but data from 13 studies found that the fiber from two servings of oats a day helped lower cholesterol an additional 2 to 3 percent more than modifying fat did.
Soluble fiber isn’t the only thing doing the trapping. Oats also contain compounds called saponins, which in preliminary animal studies appear to bind to cholesterol and usher it out of the body. Saponins also glom onto bile acids. This is good because high levels of bile acids can cause cholesterol levels to rise.
“We used to think that saponins had only negative effects on the body,” says Joanne L. Slavin, PhD, professor of nutrition at the University of Minnesota in St. Paul. “In fact, we call them anti-nutrients because they inhibit the absorption of various nutritional substances. But their positive health benefits are clearly stronger than their negative attributes.”
It doesn’t take a loaf of oats to lower cholesterol. Having about ¾ cup of dry oatmeal (which cooks up to about 1½ cups) or just less than ½ cup of dry oat bran (which cooks up to about 1 cup) a day can help lower total cholesterol by up to 5 percent.
Like all plant foods, oats contain a variety of compounds that provide different kinds of protection. Three of these compounds—tocotrienols (related to vitamin E), feru-lic acid, and caffeic acid—are antioxidants. That is, they help control cell-damaging particles called free radicals, which, when left unchecked, can contribute to heart disease, cancer, and certain eye diseases.
Tocotrienols, which are richly abundant in oats, pack at least two punches against heart disease. They’re very effective at stopping oxidation, the process that causes LDL cholesterol to turn rancid and stick to artery walls. Indeed, tocotrienols are 50 percent more powerful than vitamin E, says David J. A. Jenkins, MD, DSc, PhD, professor of nutritional sciences at the University of Toronto. In addition, tocotrienols act on the liver, which might turn down the body’s own production of cholesterol.
Some of the same compounds in oats that protect against heart disease may also help prevent cancer, says A. Venket Rao, PhD, professor of nutrition at the University of Toronto.
We’ve already discussed how the saponins in oats bind to bile acids. This is important because, while bile acids are necessary for the absorption and digestion of fat, they also cause problems. In the large intestine, they get converted by bacteria into a form called secondary bile acids. Secondary bile acids can damage intestinal cells, possibly setting in motion the events that lead to cancer. “By binding up bile acids and reducing the amount that can be transformed into a toxic version, saponins may help lower cancer risk,” says Dr. Rao.
When you’re trying to reduce the fat in your diet, reading the label on a container of oats may give you a moment’s hesitation. Although all grains contain a little fat, oats contain quite a bit. For example, a half-cup serving of oatmeal has a little more than 1 gram of fat, while the same amount of farina has 0.1 gram.
Much of a grain’s fat is found in the bran and germ layers. In most grains, these layers are stripped away during processing, but in oats they’re retained. So when you’re trying to limit the amount of fat in your diet, a bowl of oatmeal may not be your best choice.
On the other hand, while oats are somewhat high in fat, almost 80 percent of the fat is the heart-healthy, unsaturated kind.
In addition, saponins appear to strengthen the immune system, making the body better able to detect and deactivate foreign invaders such as bacteria, viruses, and cancer cells. “In animal experiments, the addition of saponins to the diet increased the number of natural killer cells, which translates into a stronger immune surveillance system,” says Dr. Rao.
Other compounds in oats protect against cancer in much the same way that they help prevent heart disease—by neutralizing cell-damaging free radicals before they cause harm.
Oats also contain generous amounts of a compound called phytic acid, says Dr. Slavin. “Although we haven’t identified the exact mechanism, there’s some evidence that phytic acid binds up certain reactive minerals, which may be important in preventing colon cancer.”
In addition, the fiber in oats helps this food fight cancer. In 2001, 54 cancer experts wrote in a public letter that they agreed that high-fiber diets offer protection from cancer. They found more than 200 studies that said so, compared with only three studies that don’t show a connection between high-fiber diets and lower risk for cancer.
Oats are among the easiest foods to cook. Just add one part oatmeal to two parts water, cover, simmer, and serve. Here are a few ways to change both the texture and the taste of oats to suit your personal preference.
Cream them with milk. Cooking oats in milk instead of water yields a much creamier porridge, which some people prefer to the firmer, water-cooked variety. Choose low-fat or fat-free milk to avoid additional fat.
Make them coarser. If you prefer your oats with a firm, slightly coarse texture, chefs advise adding the oats to water that’s already boiling rather than mixing them with cold water and then raising the heat.
Change the taste. To add extra flavor to oats, you can eliminate the water or milk altogether and cook them in apple, pear, or peach juice. Since the sugars in fruit juices can readily scorch and give the cereal a slightly burnt taste, make sure that you use a heavy-bottomed pan or use a double boiler over a slow, steady heat, and watch the time carefully.
Another benefit of oats is that they appear to help keep the body’s blood sugar levels in balance. This is important for the estimated 21 million Americans with impaired glucose tolerance, a condition that is similar to diabetes and that increases the risks of heart disease and strokes.
In people with this condition, blood sugar levels are higher than they should be, but not so high that the people are actually diabetic. Yet even slightly elevated blood sugar levels may be cause for concern because they cause the body to pump out larger amounts of insulin to bring them down.
The soluble fiber in oats lays down a protective gummy layer in the intestine. This slows the rate at which carbohydrates are absorbed by the body, which in turn helps keep blood sugar levels stable. In addition, soluble fiber appears to reduce the output of hormones in the digestive tract, which indirectly lowers the body’s production of insulin.
Here’s an additional benefit of the soluble fiber in oats. Because this type of fiber soaks up lots of water, it creates a feeling of fullness. This means that when you eat oats, you feel satisfied longer and so are more likely to eat less, which is good news for anyone who’s trying to lose weight.
In one study by the New York Obesity Research Center at St. Luke’s–Roosevelt Hospital in New York City, 60 people who ate oatmeal for breakfast instead of cornflakes had 30 percent fewer calories at lunch.
Although the evidence is still preliminary, the saponins in oats may be effective in disabling HIV, the virus that causes AIDS.
It’s long been a puzzling fact that while some people infected with HIV develop AIDS relatively quickly, others don’t become sick for years. Scientists are working to discover what makes HIV stronger, or more virulent, in some people.
It could be that various compounds found in food, including the saponins in oats, may play a role in squelching HIV. “Although this research is in its very early stages, it certainly is something to pursue,” says Dr. Rao.
If you’re looking for more ways to reap the health benefits of oats, slip them into the dishes you’re already making, such as meat loaves and patties, pancake batter, homemade granola, or into a breading to coat chicken, suggests the American Diabetic Association.
Look for 3 grams or more. Cereal and bread that contain oats are considered a good source of fiber if they have at least 3 grams per serving, so check the nutrition label to make sure you’re getting the best health benefit from your food. An excellent source of fiber contains 5 grams or more a serving.
Eat for convenience. Unlike many foods, in which the processed versions are often the least nutritious, oats retain their goodness in different forms. So when time is an issue, go ahead and enjoy quick oats. They provide just as many vitamins and minerals as the traditional, slower-cooking kind. Keep in mind, however, that quick oats do contain more sodium than their slower-cooking kin.
For protein, take your pick. Both rolled oats and oat bran are good sources of protein. One cup of cooked oat bran contains 7 grams, or 14 percent of the Daily Value (DV), while a serving of rolled oats has 6 grams, or 12 percent of the DV.
Cut calories with bran. When you’re trying to eat lean, oat bran is often a better choice than oatmeal. A 1-cup serving of cooked oat bran contains 87 calories, whereas the same amount of oatmeal has 145.
Preheat the oven to 350°F. Coat two baking sheets with cooking spray.
In a food processor, combine the apricots and water and process until well blended (some small chunks may remain).
Transfer to a large bowl. Add the brown sugar and butter. Beat with an electric mixer until well blended. Add the egg substitute and vanilla extract. Beat to mix.
Add the flour, cinnamon, baking soda, and salt. Beat just until well mixed. Sprinkle with the oats. Stir with a large spoon to mix.
Drop by tablespoonfuls onto the prepared baking sheets. Bake one sheet at a time until the cookies are golden, about 10 to 12 minutes. Transfer the cookies to a wire rack to cool. Store in a cookie jar or other covered container that’s not airtight.
Makes 28 cookies
Calories: 78
Total fat: 2.1 g
Saturated fat: 1.1 g
Cholesterol: 4 mg
Sodium: 70 mg
Dietary fiber: 1 g