Oats

Oats are cereal grains from the grass family, mainly cultivated as Avena sativa and, to a lesser extent, Avena byzantina. They were domesticated in the Fertile Crescent and later spread to cooler regions of Europe and other parts of the world. Oats tolerate cool, damp conditions relatively well, which helps explain their importance in northern climates.

After harvest, the inedible outer hull is removed to obtain the oat groat. Groats can be cut, rolled, or ground to make steel-cut oats, rolled oats, flakes, and oat flour. Oats are commonly eaten as porridge and breakfast cereal, and they are also used in breads, biscuits, drinks, and other foods.

Oats provide carbohydrates, plant protein, unsaturated fats, vitamins, minerals, and dietary fiber. They are especially known for beta-glucan, a soluble fiber that forms a viscous mixture in the digestive tract. Eating enough oat beta-glucan regularly, as part of a balanced diet, can help lower LDL cholesterol.

The effect of oats on blood glucose varies with processing and with the rest of the meal. Oats naturally lack the gluten proteins found in wheat, barley, and rye, but they can become contaminated during growing, transport, or processing. People with celiac disease therefore need oats that are tested or certified gluten-free and should follow medical advice.