Healthy Meal
Healthy Meal
The common oat ( Avena sativa ) is a species of cereal grain grown for its seed, which is known by the same name (usually in the plural, unlike other grains). While oats are suitable for human consumption as oatmeal and rolled oats, one of the most common uses is as livestock feed. Oats make up a large part of the diet of horses and are regularly fed to cattle as well. Oats are also used in some brands of dog and chicken feed.
Origin
The wild ancestor of Avena sativa and the closely-related minor crop, A. byzantina , is the hexaploid wild oat A. sterilis . Genetic evidence shows that the ancestral forms of A. sterilis grow in the Fertile Crescent of the Near East. Domesticated oats appear relatively late, and far from the Near East, in Bronze Age Europe. Oats, like rye, are usually considered a secondary crop, i.e. derived from a weed of the primary cereal domesticates wheat and barley. As these cereals spread westwards into cooler, wetter areas, this may have favoured the oat weed component, leading to its eventual domestication. 765-1028#
Cultivation
Oats are grown throughout the temperate zones. They have a lower summer heat requirement and greater tolerance of rain than other cereals like wheat, rye or barley, so are particularly important in areas with cool, wet summers such as Northwest Europe, even being grown successfully in Iceland. Oats are an annual plant, and can be planted either in autumn (for late summer harvest) or in the spring (for early autumn harvest).
Historical attitudes towards oats vary. Oat bread was first manufactured in England, where the first oat bread factory was established in 1899. In Scotland they were, and still are, held in high esteem, as a mainstay of the national diet. The English lexicographer Samuel Johnson, famously wrote in A Dictionary of the English Language that the oat was a grain, which in England is generally given to horses, but in Scotland supports the people , to which the Scottish riposte is "and England has the finest horses, and Scotland the finest men".
Uses
Oats have numerous uses in food; most commonly, they are rolled or crushed into oatmeal, or ground into fine oat flour. Oatmeal is chiefly eaten as porridge, but may also be used in a variety of baked goods, such as oatcakes, oatmeal cookies, and oat bread. Oats are also an ingredient in many cold cereals, in particular muesli and granola. Oats may also be consumed raw, and cookies with raw oats are becoming popular.
Oats are also occasionally used in several different drinks. In Britain, it is used for brewing beer. Oatmeal stout is one variety brewed using a percentage of oats for the wort. The more rarely used Oat Malt is produced by the Thomas Fawcett & Sons Maltings and was used in the Maclay Oat Malt Stout before Maclays Brewery ceased independent brewing operations. A cold, sweet drink made of ground oats and milk is a popular refreshment throughout Latin America. Oatmeal caudle, made of ale and oatmeal with spices was a traditional British drink and a favorite of Oliver Cromwell.
In Scotland a dish called Sowans was made by soaking the husks from oats for a week so that the fine, floury part of the meal remained as sediment to be strained off, boiled and eaten (Gauldie 1981). Oats are also widely used there as a thickener in soups, as barley or rice might be used in other countries.
Oats are also commonly used as feed for horses - as plain whole or rolled oats or as part of a blended food pellet. Cattle are also fed oats, either whole, or ground into a coarse flour using a roller mill, burr mill, or hammer mill.
Oat straw is prized by cattle and horse producers as bedding, due to its soft, relatively dust-free, and absorbent nature. The straw can also be used for making corn dollies. Tied in a muslin bag, oat straw was used to soften bath-water.
Oat extract can also be used to soothe skin conditions, as in skin lotions. It is the principal ingredient for the Aveeno line of products.
Health
Oats are generally considered "healthy", or a health food, being touted commercially as nutritious. The discovery of the healthy cholesterol-lowering properties has led to wider appreciation of oats as human food.
Soluble fiber
Oat bran is the outer casing of the oat. Its consumption is believed to lower LDL ("bad") cholesterol, and possibly to reduce the risk of heart disease.
Oats contain more soluble fiber than any other grain, resulting in slower digestion and an extended sensation of fullness. One type of soluble fibre, beta-glucans, has proven to help lower cholesterol.
After reports of research finding that dietary oats can help lower cholesterol, an "oat bran craze" swept the U.S. in the late 1980s, peaking in 1989, when potato chips with added oat bran were marketed. The food fad was short-lived and faded by the early 1990s. The popularity of oatmeal and other oat products again increased after the January 1998 decision by the Food and Drug Administration (FDA) when it issued its final rule allowing a health claim to be made on the labels of foods containing soluble fiber from whole oats (oat bran, oat flour and rolled oats), noting that 3.00 grams of soluble fiber daily from these foods, in conjunction with a diet low in saturated fat, cholesterol, and fat may reduce the risk of heart disease. In order to qualify for the health claim, the whole oat-containing food must provide at least 0.75 grams of soluble fiber per serving. The soluble fiber in whole oats comprises a class of polysaccharides known as beta-D-glucan.
Beta-D-glucans, usually referred to as beta-glucans, comprise a class of non-digestible polysaccharides widely found in nature in sources such as grains, barley, yeast, bacteria, algae and mushrooms. In oats, barley and other cereal grains, they are located primarily in the endosperm cell wall.
Oat beta-glucan is a soluble fiber. It is a viscous polysaccharide made up of units of the monosaccharide D-glucose. Oat beta-glucan is composed of mixed-linkage polysaccharides. This means that the bonds between the D-glucose or D-glucopyranosyl units are either beta-1, 3 linkages or beta-1, 4 linkages. This type of beta-glucan is also referred to as a mixed-linkage (1→3), (1→4)-beta-D-glucan. The (1→3)-linkages break up the uniform structure of the beta-D-glucan molecule and make it soluble and flexible. In comparison, the non-digestible polysaccharide cellulose is also a beta-glucan but is non-soluble. The reason that it is non-soluble is that cellulose consists only of (1→4)-beta-D-linkages. The percentages of beta-glucan in the various whole oat products are: oat bran, greater than 5.5% and up to 23.0%; rolled oats, about 4%; whole oat flour about 4%.
Oats, after corn (maize), have the highest lipid content of any cereal, e.g., greater than 10 percent for oats and as high as 17 percent for some maize cultivars compared to about 2–3 percent for wheat and most other cereals. The polar lipid content of oats (about 8–17% glycolipid and 10–20% phospholipid or a total of about 33%) is greater than that of other cereals since much of the lipid fraction is contained within the endosperm.
Protein
Oat is the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein. Globulins are characterized by water solubility. The more typical cereal proteins, such as gluten and zein, are prolamines (prolamins). The minor protein of oat is a prolamine; avenin.
Oat protein is nearly equivalent in quality to soy protein, which has been shown by the World Health Organization to be equal to meat, milk, and egg protein The protein content of the hull-less oat kernel (groat) ranges from 12–24%, the highest among cereals.
Coeliac disease
Coeliac disease, or celiac disease, from Greek "koiliakos", meaning "bowel-related", is a disease often associated with ingestion of wheat, or more specifically a group of proteins labelled prolamines, or more commonly, gluten. Oats lack many of the prolamines found in wheat; however, oats do contain avenin. Avenin is a prolamine that is toxic to the intestinal submucosa and can trigger a reaction in some celiacs.
Further information: Avenin-sensitive enteropathyAlthough oats do contain avenin, there are several studies suggesting that oats can be a part of a gluten-free diet if it is pure. The first such study was published in 1995. A follow-up study indicated that it is safe to use oats even in a longer period.
Additionally, oats are frequently processed near wheat, barley and other grains, such that they become contaminated with other glutens. Because of this, the FAO's Codex Alimentarius Commission officially lists them as a crop containing gluten. Oats from Ireland and Scotland, where less wheat is grown, are less likely to be contaminated in this way.
Oats are part of a gluten-free diet in, for example, Finland and Sweden. In both of these count
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