Oats: Benefits, Dosage, Contraindications
Other name(s)
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Scientific name(s)
Avena sativa
Family or group:
Plants
Active ingredients:
Beta-glucans
Avenanthramides
Indications
Rating methodology
EFSA approval.
Hypercholesterolemia ✪✪✪✪✪
Oats, oat bran, and other soluble fibers can modestly reduce total cholesterol and low-density lipoprotein (LDL) cholesterol when consumed as part of a low saturated fat diet. Consuming 56 to 150 grams of whole oat products, such as oatmeal and oat bran, containing 3.6 to 10 grams of beta-glucan, also known as soluble fiber, can significantly reduce total cholesterol and low-density lipoprotein (LDL) cholesterol levels. For each gram of beta-glucan consumed, total cholesterol decreases by approximately 1.42 mg/dL and LDL by about 1.23 mg/dL. Consumption of 3 to 10 grams of beta-glucan can reduce total cholesterol by about 4 to 14 mg/dL; however, soluble fiber doses greater than 10 grams/day do not seem to increase effectiveness. The EFSA (European Food Safety Authority) has determined that oat-based products contribute to the maintenance of normal blood cholesterol levels provided that the dietary supplement (or food) contains at least 1 gram of beta-glucans per serving and that the person ingests 3 grams of beta-glucans per day.
Posologie
Oral: bran, flake
3 - 10 g
flakes
The role of fiber in the treatment of hypercholesterolemia in children and adolescents
EFSA- Register of nutrition and health claims
Oat products and lipid lowering. A meta-analysis
Cookies enriched with psyllium or oat bran lower plasma LDL cholesterol in normal and hypercholesterolemic men from Northern Mexico
Cholesterol-lowering effects of dietary fiber: a meta-analysis
Oats and soy in lipid-lowering diets for women with hypercholesterolemia: is there synergy?
Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects
Coronary Heart Diseases ✪✪✪✪✪
Clinical research shows that a diet containing fiber-rich foods like oats, oat bran, whole oatmeal, and oats reduces the risk of heart disease. In 1997, the U.S. Food and Drug Administration approved a health claim that consuming at least 3 grams of soluble fiber per day, as part of a diet low in saturated fat and cholesterol, can reduce the risk of coronary heart disease, and this was followed by similar approvals in 2004 from the UK's Joint Health Claims Initiative. Recent studies have confirmed that consumption of oat β-glucan at daily doses of at least 3 g can reduce total cholesterol and LDL cholesterol levels in plasma by 5 to 10% in individuals with or without hypercholesterolemia.
Posologie
Oral: bran, flakes
3 g
flakes
Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults
Serum lipid response to oat product intake with a fat-modified diet
Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China
Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects
Intake of dietary fiber and risk of coronary heart disease in a cohort of Finnish men. The Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study
Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men
Cholesterol-lowering effects of dietary fiber: a meta-analysis
Diet and heart: a postscript
Lipid responses of hypercholesterolemic men to oat-bran and wheat-bran intake
Diet, prevalence and 10-year mortality from coronary heart disease in 871 middle-aged men. The Zutphen Study
Oat products and lipid lowering. A meta-analysis
The hypocholesterolemic effects of beta-glucan in oatmeal and oat bran. A dose-controlled study
Fiber, lipids, and coronary heart disease. A statement for healthcare professionals from the Nutrition Committee, American Heart Association
Wholegrain cereals for coronary heart disease
Type 2 Diabetes ✪✪✪✪✪
Results from several studies suggest that consuming oats as part of a diet can help prevent diabetes or improve glycemic control in diabetic patients. Studies show that for every 16 grams daily serving of whole grains, including oats, the risk of developing type 2 diabetes is reduced by 11% in men and 7% in women. It is also proven that oat consumption can reduce blood glucose and insulin levels, as well as lipid levels, in diabetic patients. Clinical research shows that consuming oatmeal and oat bran for 4 to 8 weeks decreases pre-prandial blood glucose, 24-hour blood glucose, HbA1c (glycated hemoglobin), insulin levels, and LDL cholesterol in individuals with type 2 diabetes. Other clinical research conducted in obese patients with type 2 diabetes shows that daily consumption of 50 grams or 100 grams of whole oats in place of other carbohydrates in a healthy diet reduces postprandial blood glucose by 19 to 27 mg/dL during the first 30 days, compared to other carbohydrates in a healthy diet. After a year, the groups consuming 50 grams and 100 grams of oats showed an additional reduction of 0.48% and 0.64% in HbA1c, respectively, compared to the group following a normal healthy diet. Though this change was only statistically significant for the 100 grams group, it seems that daily consumption of 50 grams of oats, containing 25 grams of soluble fiber, could be more effective in improving glycemic control and reducing hyperinsulinemia. The EFSA (European Food Safety Authority) estimates that oat-based products reduce postprandial glycemic peaks given that the food contains at least 4 grams of beta-glucans for every 30 grams of carbohydrates present in the food, and that this food containing oats is consumed within a meal.
Posologie
Oral: bran, flakes
4 - 25 g
flakes
The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis
Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus
Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial
Higher Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes among Middle-Aged Men and Women: The Danish Diet, Cancer, and Health Cohort
EFSA- Register of nutrition and health claims
Oat bran concentrate bread products improve long-term control of diabetes: a pilot study
Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus
Dermatoses ✪✪✪✪✪
The daily use of moisturizing and/or cleansing products containing colloidal oatmeal appears to improve atopic dermatitis, particularly the extent of lesions, itching, and dryness. In a controlled trial, an emollient treatment (containing oatmeal extract) for 6 weeks significantly reduced the use of topical corticosteroids in infants with atopic dermatitis.
Posologie
Topical: seed
colloidal bath, lotion, colloidal lotion
Effects of Colloidal Oatmeal Topical Atopic Dermatitis Cream on Skin Microbiome and Skin Barrier Properties
Colloidal oatmeal formulations as adjunct treatments in atopic dermatitis
The steroid-sparing effect of an emollient therapy in infants with atopic dermatitis: a randomized controlled study
Hypertension ✪✪✪✪✪
A randomized controlled trial in patients with stage 1 hypertension receiving dietary advice shows that consuming 30 grams of oat bran, providing 8.9 grams of dietary fiber, once daily at breakfast or between meals for 3 months, improves systolic and diastolic blood pressure. Oat consumption may also enhance blood pressure figures in patients taking antihypertensive medications, more than medications alone.
Posologie
Oral: flakes
75 g
flakes
Gastric Cancer ✪✪✪✪✪
An observational study has revealed that consuming a diet including cereal fibers, such as oats and oat bran, could reduce the incidence of stomach cancer.
Posologie
Oral: bran, flakes
flakes
Fatigue ✪✪✪✪✪
An in vivo study on rats showed that beta-glucan improved endurance and recovery in cases of fatigue.
Posologie
Oral: seed, straw
3 g
hydro-alcoholic extract, dry extract
Dry Skin ✪✪✪✪✪
The use of a lotion containing a colloidal oatmeal extract seems to improve dry skin. Preliminary clinical research shows that applying a lotion containing colloidal oatmeal extract twice daily for two weeks improves itching, scaling, and dryness compared to baseline in women with dry skin. Other preliminary clinical research indicates that applying a colloidal oatmeal lotion to the legs twice daily for three weeks reduces skin dryness and improves skin integrity in adults with dry skin.
Posologie
Topical: seed
colloidal bath, lotion, colloidal lotion
Itching ✪✪✪✪✪
Topical oatmeal has traditionally been used to relieve itching and irritation associated with various skin conditions. These effects may be due to avenanthramides, powerful anti-inflammatory agents that seem to mediate the anti-irritant effects of oats. A clinical trial evaluating itching experienced by burn patients revealed that the group using a product containing 5% colloidal oatmeal reported significantly less itching and required significantly fewer antihistamine treatments than the control group. Other preliminary clinical research shows that applying an oatmeal lotion twice daily can decrease itching intensity by 21% from baseline in patients with pruritus associated with chronic kidney disease (uremic pruritus). Commission E approves its topical use in baths for inflammatory and seborrheic skin diseases, including itching.
Posologie
Topical: seed
colloidal bath, lotion, colloidal lotion
Comparison of Avena sativa, vinegar, and hydroxyzine for uremic pruritus of hemodialysis patients: a crossover randomized clinical trial
Colloidal oatmeal lotion is an effective treatment for pruritus caused by erlotinib
Colloidal oatmeal: history, chemistry and clinical properties
Emotional Balance ✪✪✪✪✪
According to the EMA, oats are used in traditional medicine to relieve mild symptoms of mental stress and to aid sleep.
Posologie
Oral: aerial parts
3 g
hydro-alcoholic extract, dry extract
Sleep Disorders ✪✪✪✪✪
According to the EMA, oats are used in traditional medicine to relieve mild symptoms of mental stress and to aid sleep.
Posologie
Oral: aerial parts
3 g
hydro-alcoholic extract, dry extract
Properties
Cholesterol-lowering
Soluble fibers, like beta-glucan found in oats, reduce the absorption of fatty acids and bile acids by binding to bile acids in the intestine and increasing their fecal excretion. Indeed, recent human studies have shown that oatmeal administration significantly increases the excretion of bile acids by 144%, decreases cholesterol absorption by 19%, and increases the excretion of bile acids and cholesterol by 40%. Oats also contain alpha-tocotrienols, an isomer of vitamin E. There is preliminary evidence that alpha-tocotrienols may inhibit hydroxymethylglutaryl coenzyme A (HMG-CoA) hepatic reductase, which is the rate-limiting enzyme necessary for cholesterol synthesis.
Usages associés
Fiber, lipids, and coronary heart disease. A statement for healthcare professionals from the Nutrition Committee, American Heart Association
Effect of oat bran on lithogenic index of bile and bile acid metabolism
Mechanism of serum cholesterol reduction by oat bran
The hypocholesterolemic effects of beta-glucan in oatmeal and oat bran. A dose-controlled study
Oat products and lipid lowering. A meta-analysis
The role of viscous soluble fiber in the metabolic control of diabetes. A review with special emphasis on cereals rich in beta-glucan
Oat beta-glucan increases bile acid excretion and a fiber-rich barley fraction increases cholesterol excretion in ileostomy subjects
Dermatological Effect
It has been shown that the external application of oat-based preparations relieves itching. These effects are very likely due to the powerful anti-inflammatory effects of avenanthramides components. Experimental studies demonstrate that avenanthramides can inhibit the activity of nuclear factor kappaB and the release of pro-inflammatory cytokines and histamine. A reduction in skin pH and improvement in the composition of the skin microbiome and barrier function have also been shown. Oat extracts may also have antioxidant effects on skin cells. Moreover, the high concentration of starch and beta-glucan in colloidal oatmeal (obtained by finely grinding oats and boiling them to extract the colloidal material) is responsible for the protective and water-retentive functions of oats.
Usages associés
Comparison of Avena sativa, vinegar, and hydroxyzine for uremic pruritus of hemodialysis patients: a crossover randomized clinical trial
Anti-inflammatory activities of colloidal oatmeal (Avena sativa) contribute to the effectiveness of oats in treatment of itch associated with dry, irritated skin
The reduction of itch during burn wound healing
Mechanism of action and clinical benefits of colloidal oatmeal for dermatologic practice
Effects of Colloidal Oatmeal Topical Atopic Dermatitis Cream on Skin Microbiome and Skin Barrier Properties
Hypoglycemic
Clinical trials have shown that oats reduce the postprandial glycemic response. This is most likely due to the ability of beta-glucans to slow stomach emptying and increase the viscosity of foods in the small intestine, which delays glucose absorption, thereby reducing postprandial blood sugar spikes and insulin levels in both diabetic and non-diabetic individuals. Some clinical research shows that consuming oats in flake form decreases glucose and insulin levels more than consuming oats in flour form, in healthy adults.
Usages associés
Oat gum lowers glucose and insulin after an oral glucose load
Oat bran concentrate bread products improve long-term control of diabetes: a pilot study
Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects
The role of viscous soluble fiber in the metabolic control of diabetes. A review with special emphasis on cereals rich in beta-glucan
Effect of dose and modification of viscous properties of oat gum on plasma glucose and insulin following an oral glucose load
Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate
High beta-glucan oat bran and oat gum reduce postprandial blood glucose and insulin in subjects with and without type 2 diabetes
Anticancer
Consumption of oats and oat bran has been shown to reduce the risk of colon cancer due to their high fiber content. In addition, in vitro studies suggest that avenanthramides attenuate the proliferation of colon cancer cells. Oat beta-glucans have demonstrated anticytotoxic, antimutagenic activity. An in vitro study using a mouse inflammation-related cancer model demonstrated a protective effect of oats against colon cancer. However, further studies are needed to confirm these effects.
Usages associés
Laxative
Oats are rich in fiber. Therefore, oats may increase stool weight and speed up colonic transit time. Wholegrain oat-based cereals can also act as prebiotics, increasing the proliferation of the Bifidobacterium genus.
Safety dosage
Adult from 12 years: 1 g - 75 g
To obtain health benefits, the entire oat must be used at a dose providing at least 3.6 grams of soluble fiber per day. Doses of 1 to 4 g three times a day of oatmeal or straw and 75 g of dry oat flakes (equivalent to approximately 3 g of soluble fiber per day) have been used. Oats have also been applied topically in creams or lotions containing 5% colloidal oats.
Interactions
Médicaments
Insulin: moderate interaction
In insulin-dependent type 2 diabetic patients, taking 100 grams of oats per day for 2 days, as part of a diabetes-adjusted diet, reduced the insulin dose needed to achieve metabolic control. Theoretically, the concurrent use of oats and insulin could increase the risk of hypoglycemia.
Plantes ou autres actifs
Hypoglycemic: low interaction
Consumption of oats can reduce blood sugar levels in diabetic patients. In theory, oats could have additive effects when used with other herbs and supplements that also lower glucose levels and increase the risk of hypoglycemia.
Precautions
Child up to 12 years: avoid
Use is not recommended in children under 12 years due to the lack of adequate data.
Pregnant woman: use with caution
Safety during pregnancy has not been established. Safe use in food quantities.
Breastfeeding woman: use with caution
Safety during breastfeeding has not been established. Safe use in food quantities.
Contraindications
Celiac disease: prohibited
Oats and oat bran have historically been excluded from gluten-free diets. However, oat-based products that are not contaminated with wheat, rye, or barley do not seem to have adverse effects on intestinal histology or serology in adults in remission with celiac disease. Pure oats appear to be tolerated at 20 to 25 grams per day for children in remission and 50 to 70 grams per day for adults in remission.
