Why Do We Need to Add High Protein Oats to Our Diet?

Oats are touted as the healthiest grains. A gluten-free whole grain makes it a popular and healthy oat protein even for the gluten intolerant. Besides being the richest source of dietary proteins, it is an excellent source of vitamins, minerals, fibre, and antioxidants. Read through to know why adding high protein oats to our diet is vital for us.

What are Oats?

Oats, also called common oats, is a whole-grain cereal food. Its scientific name is Avena Sativa.

Grown from their seeds, oat groats are the most intact and ‘whole’ form of oats. They contain whole grain seed and the husk. The oat groat undergoes a range of processes to obtain oat-based food products that are easy to cook, tasty, and nutritious. 

To unlock their inherent flavour and texture, oat groats are milled, steamed, heated, and cooled in a kiln. They are then rolled, crushed, steel-cut, or grounded to produce flakes, oatmeal, and oat flour. Although each variety is cooked differently, all are excellent sources of oats protein.

Nutritional Components of Oats

Oats are nutritionally rich. They have a well-balanced nutritional composition which makes them a power-packed food grain. The nutritional components of oats include:

1. Carbohydrates

Two-thirds of oats by dry weight are made up of carbohydrates, primarily starch. It is responsible for providing fuel to the body. As the quality of starch ingested forms the basis of digestion rate, they can be classified as Rapidly Digestible Starch (RDS), Slowly Digestible Starch (SDS) and Resistant Starch (RS). Oats contain high amounts of SDS and RS which makes them extremely beneficial for health.

2. Proteins

Oats are considered to be an excellent source of dietary protein. Oats protein content ranges between 11% and 15%. Avenalin is the major protein found in oats. It is about 80% of the total protein content. Also, unlike other cereal grains, oat grains contain all four types of proteins classified based on their solubility namely:

1. Water-soluble albumins
2. Globulins that are salt-water [saline] soluble 
3. Prolamins that are soluble in dilute alcohol solution 
4. Glutelins that are soluble in dilute acids or bases

3. Dietary Fibre

Dietary fibre plays a crucial role in promoting digestive health. Oats contain both soluble and insoluble dietary fibre. While soluble fibre helps maintain blood sugar and cholesterol levels, the insoluble dietary fibre forms the bulk portion of the stools.

4. Lipids

Oats contain a high amount of lipids which are an excellent source of energy and unsaturated fatty acids. The majority of lipids of oats are in the endosperm. Oats contain a healthy blend of saturated, monounsaturated, and polyunsaturated fats.

5. Vitamins and Minerals

Oats contain a range of trace minerals and vitamins which help make up for the body’s micronutrient needs. These include:

Minerals: 

1. Copper – Helps maintain heart health
2. Phosphorus – important for tissue and bone health
3. Selenium – An antioxidant crucial for various body processes. Important for the immune system and mental functioning
4. Calcium – Important for bone and teeth health
5. Potassium – Helps maintain the normal fluid level within cells.
6. Sodium – Important for conducting nerve impulses, aids in muscle contraction and relaxation, and helps maintain water-mineral balance.
7. Magnesium – Crucial for the correct functioning of the body.
8. Manganese – Important for development, growth, and healthy metabolism.
9. Iron – The key component of haemoglobin, the protein responsible for transporting oxygenated blood.
10. Zinc – A mineral important for several chemical reactions in the body

Vitamins:

1. Vitamin E – Important for boosting immune health and maintaining healthy skin and eyes.
2. Vitamin B1 (Thiamin) – Important for several metabolic reactions.
3. Vitamin B2 (Riboflavin) – Helps in the metabolism of fats and proteins to produce energy.
4. Vitamin B3 (Niacin) – Important for carrying out body functions properly.
5. Vitamin B5 (Pantothenic Acid) – Critical for producing red blood cells.
6. Vitamin B6 (Pyridoxine) – Vital for healthy brain development.
7. Vitamin B9 (Folic acid) – Helps in converting carbohydrates into glucose.

6. Phytochemicals, Avenanthramides, and Other Compounds

Phytochemicals are plant-derived chemical compounds that play a crucial role in human well-being. Oats contain tocopherols, tocotrienols, flavonoids, and other non-flavonoid phenolic compounds which have antioxidant properties.

Avenanthramides are a unique category of antioxidants that possess anti-inflammatory and anti-atherogenic properties. Oats have high amounts of Avenanthramides.

Oats also contain several other plant compounds like Ferulic acid and Phytic acid. While Ferulic acid is an anti-inflammatory with anti-hypertensive properties, Phytic acid is important for the proper absorption of minerals like iron and zinc.

Benefits of High-Protein Oats

The nutritionally rich composition of oats proves to be a wholesome diet for the human body. The benefits include:

1. Providing Nutritional Boost

Starting your day with a bowl of oats for breakfast ensures that you get the requisite dose of nutrition to fuel your day well. This includes carbohydrates, proteins, fats, fibre, vitamins, minerals, and more. Oats are considered to be the most nutrient-dense foods. Every 100 gm serving of raw oats includes:

Calories: 389 kcal

Water: 8%

Protein: 16.9 gm

Carbohydrates: 66.3 gm

Fibre: 10.6 gm

Fat: 6.9 gm

2. Reducing Cholesterol Levels

The high fibre content, especially the beta-glucan fibre in oats, helps cut down total cholesterol levels by inhibiting the reabsorption of bile acids. 

3. Improving Heart Health

The beta-glucan fibre prevents LDL or bad cholesterol from oxidation. As LDL cholesterol reacts with free radicals during oxidation, it causes inflammation of arteries that increases the risk of cardiovascular diseases.

4. Improving Gut Health

Oats contain high amounts of soluble fibre, especially beta-glucan. They dissolve in water to form a thick, gel-like solution. This promotes the growth of good bacteria in the gut as they pass through the digestive tract.

5. Helping Reduce Blood Sugar Levels

The high levels of beta-glucan fibre in oats help improve insulin sensitivity. Studies suggest that as beta-glucan dissolves in water to form a thick jelly, it delays the emptying of the stomach and slows down the absorption of glucose into the blood. This improves insulin sensitivity and helps maintain blood sugar levels.

6. Aiding in Weight Loss

High-protein oats are one of the most filling foods. With fewer calories and an increased feeling of fullness, they are one of the important additions to a weight loss diet plan. The beta-glucan in oats delays the emptying of the stomach. On the other hand, it also promotes the release of the YY (PYY) hormone, the satiety hormone. Increased levels of YY (PYY) hormone help reduce calorie intake.

7. Reducing the Risk of Asthma

The anti-inflammatory properties of oats help cut down chronic inflammation of the airways. Narrowed-down airways carrying air to and from the lungs inhibit the flow of smooth exchange of gases, leading to asthma. The symptoms may include recurrent coughing, wheezing, and shortness of breath.

8. Helping Alleviate Constipation

The high amount of insoluble fibre present in the oats forms the bulk part of the stool. On the other hand, the soluble fibre content of the oats allows more water to remain in the stool. Together, they make the stool soft and large and therefore easier to pass. 

9. Reducing the Risk of Colon Cancer

Oats are loaded with fibre. Foods that are rich in fibre slow down the body’s ability to absorb blood sugar. Accumulation of blood sugar is the greatest risk factor for colon cancer. The high-fibre food also helps reduce blood cholesterol and sugar levels.

10. Recommended for Gluten Intolerance

Switching to a gluten-free diet is the only treatment for individuals with gluten sensitivity. Oatmeal is a gluten-free whole grain thus well tolerated by people with auto-immune disorders like celiac disease. Protein oats also increase the nutritional value of gluten-free diets.

11. Helping Relieve Skin Troubles

Oatmeal is quite helpful for the skin. It acts as a buffering agent and helps maintain the normal pH balance of the skin. Its antiviral properties help treat skin rashes. Protein oats are also known to have low histamine levels. Antioxidant and anti-inflammatory profiles of oats help reduce allergic skin reactions.

Conclusion

Thanks to their unique nutritional composition, oats are among the healthiest grains in the world. The high-protein oats are exceptionally rich in beta-glucan, a type of soluble fibre. The high levels of beta-glucan in oats are responsible for the numerous health benefits associated with eating protein oats. 

Oats also possess anti-inflammatory properties. The high levels of antioxidants, polyphenols, and other immune-boosting compounds present in oats help ward off inflammation in the body. 

The protein oats are extremely helpful in lowering blood cholesterol levels and blood sugar levels; conditions that put a majority of the global population at increased health risk.

The presence of minerals and vitamins, that too in abundant quantities, make it a perfect health food to provide all the essential micronutrients required for optimal functioning of the body. Preparing your bowl of oatmeal is easy. Simply mix them in water or milk and add a few finely chopped fresh fruits or dry fruits. And you are good to go!