Oat basics and Cooking with oats. Roseline Yap WK and Tee E-Siong

Transcription

1 Oat basics and Cooking with oats Roseline Yap WK and Tee E-Siong

2 Outline Whole grains and oats Oat basics and types of oats Oat nutrition Oats existing and emerging benefits Cooking with oats Conclusion 2

3 Whole grains and Oats Whole Grains are Wholesome Rich in macro- and micro-nutrients and phytonutrients High in dietary fiber (soluble and/or insoluble) Provide several health benefits, including lowering risk to chronic diseases OAT IS A WHOLE GRAIN! 3

4 Oat is a whole grain 4

5 Oat Basics and Types of Oats 5

6 Variety of Oat Products Cookies Ready-to-eat cereals Flavoured sweet and savoury porridge Cereal beverages 6

7 Nutritional Value of Oats Per 100g Oat Nutrition 7

8 Nutrients in Oats Magnesium Phosphorus Vitamin B1 Iron Zinc Vitamin B12

9 Health Benefits Existing and Emerging Blood cholesterol and Heart disease Blood pressure Cardiovascular function - antioxidant Blood Sugar Satiety Gut health 9

10 EXISTING BENEFIT Oats may help to: lower total blood cholesterol lower LDL-cholesterol reduce the risk of heart disease Thies et al Oats and Lower Risk to Heart Disease FDA Eating 3 grams beta-glucan from oats or barley per day, as part of a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease. Food and Drug Administration, Fed Regist. 1996;61:

11 Beta glucan from (state the source) helps lower or reduce cholesterol* Other function claim *Component Beta-glucan Minimum amount required 0.75g per serving Other Conditions I. Source of beta glucan shall be from oat and barley II. The food to be added with beta-glucan shall also contain total dietary fiber for not less than amount required to claim as source : 3g per 100 g (solids) 1.5g per 100 ml (liquids) III. There shall be written in the label this following statement, Amount recommended for cholesterol lowering effect is 3g/day However, Malaysia does not allow a claim on reducing risk to heart disease 11

12 1. Oats and Blood Pressure Relate to: Dietary Approaches to Stop Hypertension (DASH) diet rich in whole grains Inverse association between high whole grains intake and lower prevalence of hypertension Jacobs et al. 1998, Steffen 2005 However, the link is unresolved: - Some studies showed improved blood pressure with oats, while others showed no significant effect - Similar with large trials Hence, more studies are needed Fonseca 2003, He et al. 2004, Kotchen 1996, Keenan et al. 2002, Pins et al. 2002, Saltzman et al., 2001, Tighe et al. 2010, Davy et al. 2002, Charlton et al. 2011, Maki et al

13 Oats may help: 2. Oats and Cardiovascular Function improve heart muscle function, and slow development of atherosclerosis Katz et al. 2004, Liu et al. 2004, Nie et al reduce inflammation and improve blood flow - due to the antioxidants (called avenanthramides) Bratt et al. 2003, Chen et al. 2007, Ji et al However, insufficient evidence at this time, and further exploration is required, looking at the antioxidant properties of oats. 13

14 3. Oats and Blood Sugar Oats may help to control blood sugar: delay sugar uptake in gastrointestinal tract improve insulin sensitivity / response Behall et al. 2005, De Angelis et al. 2007, Wood et al. 1994, Hlebowicz et al. 2008, Regand et al. 2009, Alminger et al. 2008, Granfeldt et al Also, permitted other function claim in Malaysia: Oat soluble fibre (beta-glucan) helps to lower the rise of blood glucose provided it is not consumed together with other food However, more research is still needed on the effects of oats on blood sugar when consuming a meal mixed with other foods. 14

15 4. Oats and Satiety Oats may help one to feel full longer: due to the viscosity of its fibres food leaves the stomach at a slower rate able to regulate / control appetite Kristensen et al. 2011, Wanders et al Evidence is still growing, which requires more studies. 15

16 5. Oats and Gut Health High in dietary fibre (both soluble & insoluble) which may help to support digestive health Hallert et al. 2003, Hogberg et al. 2004, Junoven et al. 2009, Janatuinen et al Emerging area of research in oats prebiotic capacity to benefit gut health Kedia et al. 2009, Connolly et al. 2010, Duncan et al

17 Oats in your daily diet Oats have been recommended to be included in daily diet in a variety ways, for the preparation of various meals. For example, oatmeal (oats cooked with water) is an excellent choice for breakfast, and Due to its flexibility of either eaten as raw or cooked, oats can be incorporated as an ingredient into several foods. 17

18 Cooking with Oats Video presentation 18

19 Cooking with Oats Variety of ways to include OATS into your diet: Shakes and smoothies Gravies and sauces Binder in patties or to coat meat or fish nuggets Cookies, muffins, cakes, etc Salads Others - pancakes Rolled oats can also be used instead of rice! 19

20 Cooking with Oats Oats Fish Fingers Fruit salad with oats and yoghurt 20

21 Recipes from Junior Chef Cookbook Nutrition Society of Malaysia Oat Granola Bar Oatmeal Chocolate Chip Cookies 21

22 Conclusion At least half of the recommended intake for grains should be derived from whole grains. Consumption of oats can help consumers meet their daily whole grain requirement. With the several health benefits of oats, let s start including oats in the family menu! OATS ARE YUMMY! 22

23 Acknowledgements e-learning Academy and Laboratory Officer Mohd Radzy Ember Izan 23

24 thank You