Oats are harvested from theAvena sativaplant.
Avena sativatinctures and herbal supplements aim to deliver the healthy properties ofAvena sativain a more condensed form.
This article discussesAvena sativaparts, nutrients, and health benefits.
Verywell / Getty Images
Verywell / Getty Images
What Is Avena Sativa?
Avena sativais a highly valuable cereal grain and part of the grass family.
Other common names forAvena sativainclude:
TheAvena sativaplant is mostly grown for its seed.
Verywell / Anastasia Tretiak
The seed is a major dietary source of fiber worldwide.
You may have seen it rolled, steel-cut, or ground into flour.
In some parts of the world, oats are used to brew beer.
Pure, uncontaminated oats contain less than 20 parts per million (ppm) ofgluten.
According to the FDA, this means that oats, in their natural state, are gluten-free.
Digestive Health Benefits
The major active component inAvena sativais the dietary fiber beta-glucan (-glucan).
The promising health benefits of beta-glucan makeAvena sativaa valuable crop and a subject of strong medical interest.
It affects your memory, cognitive flexibility (ability to adapt to change), and attention.
A key nutrient found to benefit the gut-brain axis is dietary fiber, especially beta-glucan.
They also reacted less intensely to stress.
It’s thought that the powerful nutrients inAvena sativacan feed and revive an exhausted nervous system.
Anti-Inflammatory Properties
A 2014 study analyzed several pre- and post-workout blood samples for signs of inflammation.
The authors concluded evidence supporting oat intake to reduce inflammatory response was poor and further research is needed.
A 2023 systematic review and meta-analysis evaluated the impact of oats or -glucan supplements on cholesterol levels.
Researchers concluded:
Avena sativais thought to lower cholesterol by providing high amounts of fiber in the diet.
One group was treated with beta-glucan oat cereal; the other took a placebo.
After 12 weeks, those who ate oats reduced body weight, body fat, and waist-to-hip ratio measurement.
There were no adverse effects in any of the study subjects.
Research is looking into the connection between oats, -glucan, and appetite hormones associated with weight management.
Anti-Diabetic Effects
Research is still inconclusive about whether oats are beneficial for blood sugar control.
Studies have explored whether long-term intake of oats or oat bran improves insulin sensitivity.
However, a 2014 review of studies found no evidence that oats are effective in that capacity.
It also had a positive effect on glycemia or glucose in the blood.
coli, as well as other disease-causing bacteria.
Does Avena sativa increase testosterone?
One review found four out of 45 “testosterone boosting” supplements contained Avena sativa.
The researchers found no evidence to support that Avena sativa increases testosterone levels.
The fiber in oats may cause gas and bloating, especially if your diet was previously low in fiber.
To minimize side effects, start with smaller servings and gradually increase.
Also, those who haveIBSshould avoid bran.
When oats are not chewed properly, a blockage in the intestines could occur.
There are several types of oats available as food sources.
The nutritional content is relatively the same whether the oats are cut, rolled, or ground.
They differ in their fiber content, as well as the time it takes to prepare them.
Whole-Grain Oats
Whole grain oats are also known as whole oat groats or whole oat kernels.
This throw in of oat food product is minimally processed.
Whole grain oats may take up to an hour to cook.
Instead of taking an hour to cook, steel-cut oats take only about 20 minutes.
Scottish Oats
Oats that are ground into broken pieces take only about 10 minutes to cook on high heat.
The processing lengthens the shelf life of the product without substantially impacting the nutritional value.
They are quick to cook, taking approximately 10 minutes.
These oats can also be eaten uncooked.
One cup of milk to 1 cup of oats is a good ratio.
Instant Oats
Instant oats are steamed and rolled but for a longer time than rolled oats.
They are partly cooked when purchased.
They have a creamy, non-chewy texture, and can be prepared quickly by adding hot water.
The health benefit is close to that of rolled oats.
have a go at avoid the sugar-laden pre-sweetened/flavored variety of instant oats.
Oat Bran
Oat bran is very high in soluble fiber.
Oat bran can be cooked in just a few minutes on the stovetop.
Oat milk has also become a popular plant-based milk alternative.
Oat milk tends to have a bit more fiber than other plant-based milks.
Selection, Preparation, and Storage
Avena sativaand green oat extracts are available as tinctures.
A tincture of oats is made to preserve the potency of the plant.
This is important for getting a product that has therapeutic, health-boosting properties.
More human studies are needed before official dosage amounts can be recommended.
That means some supplement products may not contain what the label says.
Summary
Oats from theAvena sativaplant have been shown in studies to have health benefits.
These may include lowering cholesterol, reducing inflammation, weight management, and improving heart health.
Some people should avoid oats, such as those with celiac disease or intestinal obstructions.
Various types of oats are available for different tastes.
The main differences in products are the amount of fiber and the cooking time needed.
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