An international research review, published in 2008 by the American Journal of Lifestyle Medicine, has added significant weight to what nutrition experts have long believed - that oats and oat-based products can help to significantly lower cholesterol re-absorption (1).

This research shows us that not all grains were created equal. Oats are widely considered to be Nature's ‘Supergrain’ because of their natural cholesterol lowering properties, as well as the numerous 'super' benefits they offer for the body's overall health and wellbeing.

Oats are naturally rich in beta-glucan, a soluble fibre attributed with giving oats much of their cholesterol lowering properties (2). In fact it's been shown that as little 3 grams of oats soluble fibre (or 60g of rolled oats) each day can start to make a difference for those concerned about their cholesterol (3). So it's easier than you think to make a real change to your cholesterol with a simple breakfast choice."

As we continue to learn more about the nutritional benefits of eating 4-grains a day (4), preferably the wholegrain kind, Australia's national diet and health priorities have made a significant change for the better. However, there are particular insights from the 10-year research review that explain the comprehensive nutritional package and potential benefits that oats offer above other grains (1).

When you look at the evidence, oats are a standout choice when you consider these added 'super' benefits. They provide sustained energy and help you feel fuller for longer, and scientific evidence tells us they may reduce the risk of increased blood pressure, weight gain and type 2 diabetes (1).

Over the past decade, numerous studies examining the efficacy of beta-glucan have driven consumers across the US and UK to embrace oats on a mass-scale - and Australians have also taken the message to heart in recent years. In 2007, 50% of Australians put a box of oats into their shopping trolleys, equating to more than 17,000 tonnes (5), and their popularity is set to grow.

So with another chilly winter season just around the corner, oats will start to fill the supermarket aisles and trolleys of thousands of Australians once again. This new evidence means every oats enthusiast can take comfort in knowing a bowl of warming nutritious oats will also give their heart a little TLC and get them off to the best start each day.

Here are some of the detailed research findings:

Super Benefits

• Cholesterol Re-absorption
  Beta-glucan: Found in its highest concentration in oats and barley, beta-glucan is a naturally occurring soluble fibre which has been said to account for approximately 75% of the lipid lowering effect of oats. Ample research has shown that beta-glucan increases bile acid excretion, which in turn increases bile acid synthesis and thereby reduces circulating concentrations of cholesterol (2).
  
  Fatty and amino acid profile: The high ratio of polyunsaturated and monounsaturated fatty acids to saturated fatty acids in oats have a notable effect in lowering cholesterol (6). Its amino acid profile (specifically its arginine-lysine ratio) is another lipid lowering component of oats (7).
  
  
• Lowering Blood Pressure
  Hypertension: Soluble fibres in oats have been shown to be effective in lowering blood pressure (8).
  
  
• Reducing Risk Of Heart Disease
  Antioxidant vitamins and compounds: Low density lipoproteins (bad cholesterol) are susceptible to oxidation which is one of the factors in the development of atherosclerosis or hardening of the arterial walls. Certain antioxidants (such as the phenolic-rich compounds found only in oats) have been shown to have the potential to help slow down the progression of atherosclerosis (1,9). Thereby suggesting that a diet rich in such antioxidants may be beneficial in reducing the risk of coronary heart disease.
  
  
• Assisting in Weight Management
  Fibre: Research indicates that oats can help people avoid weight-gain because the soluble fibre in oats has been found to boost satiety, thus reducing the desire to snack between meals (1).
  
  
• Balancing blood Sugar Levels
  Fibre: The fibre in oats may slow the absorption of carbohydrates to help you moderate the rise in blood sugar levels after eating (10).

References:

1. Mark B. Andon and James W. Anderson, (2008) State of the Art Reviews: The Oatmeal-Cholesterol Connection: 10 Years Later, American Journal of Lifestyle Medicine 2;51

2. Lia A, Hallmans G, Sandberg AS, Sundberg B, Aman P and Anderson H. (1995) Oat beta-glucan increases bile acid excretion and a fibre-rich barley fraction increases cholesterol excretion in ilostomy subjects. Am J Clin Nutr. 62: 1245 – 1251

3. Braaten JT, Wood PJ, Scott FW, Wolynetz MS, Lowe MK and Bradley-White P. et al. (1994) Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects. Eur J Clin Nutr. 48: 465-74.

4. GoGrains Health & Nutrition Limited - www.gograins.com.au

5. Grocery data 2007...

6. Noakes M, Clifton P and McMurchie T. (1999) The role of diet in cardiovascular health: A review of the evidence. Aust J 9. of Nutr & Diet. 56:S3 – S22

7. Kashtan H, Stern HS, Jenkins DJA, Hay K, Marcon N, Minkin S and Bruce WR. (1992) Wheat-bran and oat-bran supplements’ effects on blood lipids in lipoproteins. Am J Clin Nutr. 55: 976-980

8. Pins JJ, Geleva D, Keenan J, Frazel C, O’Connor PJ and Cherney LM. (2002) Do whole-grain oat cereals reduce the need for antihypertensive medications and improve blood pressure control? J of Family Practice 51: 353 – 357

9. Chen C. Milbury P, Collins F, Blumberg J, Avenanthramides are bioavailable and have antioxidant activity in humans after acute consumption of enriched mixture from oats. J Nutr 137:1375-1382 2007

10. Fund TT, Hu FB, Pereira MA, Liu S. Stamphfer MJ, Colditz GA, Willet WC. Wholegrain intake and the risk of type 2 diabetes; a prospective study in men. Am J Clin Nutr 2002; 76:535-40

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