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Oats

Also: porridge oats · jai (Hindi) · Avena sativa

Oat beta-glucan lowering cholesterol is one of the best-established food findings there is.

Overall evidence

Evidence level: Strong evidence

Assessed and accepted by both EFSA and the FDA for this specific effect at food amounts.

Consistent results from good-quality trials or reviews, or a conclusion by a food-safety or health authority (for example an authorised EFSA claim or FDA health claim) about this food at normal food amounts.

Rolled oats
Photo: en:user:Hankwang, via Wikimedia Commons (public-domain)

What it is

A cereal grain eaten rolled, steel-cut or as flour. Oats are rich in beta-glucan, a soluble fibre that thickens into a gel.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Scotland and Northern England

    Porridge and oatcakes are everyday staples, with porridge long seen as a warming, sustaining breakfast.

  • Scandinavia

    Oats go into breads and gruels; oat drinks are a modern Swedish invention.

What the research says

Each claim graded on its own evidence.

  • Oat beta-glucan and LDL cholesterol

    Evidence level: Strong evidence

    EFSA concluded that a cause-and-effect relationship has been established between eating oat beta-glucan and lowering LDL cholesterol, at 3 g of oat beta-glucan a day. In the US, the FDA allows a health claim for beta-glucan soluble fibre from whole oats, as part of a diet low in saturated fat and cholesterol.[1][2]

  • Oats as a fibre source

    Evidence level: Strong evidence

    The NHS names porridge oats as a good way to work towards 30 g of fibre a day; eating plenty of fibre is associated with lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.[3]

In food amounts

The regulators' reference amount is 3 g of beta-glucan a day, which comes from oat foods such as porridge and oat bran spread across the day. A food label that carries the claim will tell you how much one portion provides.

We describe everyday cooking amounts only, never supplement doses.

Safety

Allergies
Oats are often contaminated with wheat. People with coeliac disease should only choose oats labelled gluten-free and check with their care team.
General
Increase fibre gradually and drink enough fluids to avoid wind and bloating.

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Scientific Opinion on the substantiation of a health claim related to oat beta-glucan and lowering blood cholesterol — European Food Safety Authority (EFSA Journal 8(12):1885), 2010
  2. [2] 21 CFR 101.81 — Health claims: soluble fiber from certain foods and risk of coronary heart disease — US Food and Drug Administration (Code of Federal Regulations)
  3. [3] How to get more fibre into your diet — NHS (UK)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with oats

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