Oats, scientifically named “avena sativa”, are a grain that stands out from other cereals due to their multifunctional characteristics and high nutritional value. Since 1997, they have been recognized as a functional food by the FDA (American regulatory agency) and in Brazil, since mid-2000, the beta glucan dietary fibers from oats have appeared on the list of functional property claims approved by Anvisa. This has brought more visibility and interest in scientific research.

Oatmeal

It is found in the innermost part of the grain, so it has less fiber and a higher glycemic index. In other words, the fibers present in the husk are discarded, but the carbohydrates, proteins and minerals are maintained. It is recommended for use in recipes such as cakes and pies, and can partially replace wheat flour (half and half, for example). Oat flakes are pressed from the whole grain, making them flat.

Oat bran

For oat bran (or fine flakes), the outer part of the grain is used more, where there is a greater concentration of fiber, mainly beta-glucan, which is responsible for binding to cholesterol in the intestine and partially eliminating it through feces.

For the diet

The best way to consume oats, if your goal is to feel full, lose weight, improve intestinal transit or reduce total cholesterol, is with oat bran or fine flakes, due to their high fiber content. Data indicate that oat bran absorbs on average 25 times its volume of liquid. A tablespoon of oat bran, weighing approximately 14g, forms a “ball” weighing approximately 370g in the stomach, which provides a feeling of fullness for a longer period of time than oat flour and flakes. The bran can be used in “raw” preparations, on top of fruits, in tapioca, in juice, and also by adding one to three tablespoons to your favorite recipes, making it more nutritious.

Tip

Do you usually sprinkle cassava flour on your dishes? How about replacing it with oat bran? The flavor is basically the same, but with more health benefits! Place it in a frying pan with a drizzle of olive oil, seasoning with your favorite herbs and toast lightly.

Flours

Wheat, oat, rye, corn and cassava flour all have very similar caloric and carbohydrate values, but they have different amounts of fiber. Therefore, it is always worth choosing the wholegrain version when available.

Do oats contain gluten?

No. By nature, oats do not contain gluten, but rather another type of protein called “avenalin”. It is similar to gluten, but does not usually cause the same inflammatory reaction in the body of people with celiac disease, for example. For this reason, in other countries, its consumption is generally permitted for people with celiac disease or people who are sensitive to gluten. But be careful! Depending on the way they are planted, cultivated and processed, oats can be subject to cross-contamination. There are few brands that sell oats with Gluten-Free certification. Keep an eye out!