Oatmeal is as Harmful as Coke: Myth Or Fact

In recent times, the trend of comparing routinely consumed food items with convenience foods and drinks like cola has gained popularity. The latest product under scrutiny is oatmeal, widely regarded as one of the healthiest foods in the fitness industry. Oatmeal is a breakfast cereal prepared by boiling oats in water or milk to create a porridge-like dish. Many fitness influencers assert that oats and oatmeal help reduce cholesterol and lower the risk of cardiovascular problems. If that’s the case, why is it sometimes claimed to be more dangerous than cola?

Let’s explore the history and nutritional properties of oatmeal:

History of Oatmeal

The origin of oats dates back approximately 25,000 years to ancient China. However, the Greeks and Romans are considered the pioneers of oatmeal preparation. Although oatmeal is now a popular breakfast option, oat grain was initially used primarily as cattle feed for farm animals. The processed oatmeal commonly found in markets today originated in the early 1900s.

Oat cultivation is believed to have started in Western Asia and Europe before spreading across the globe.

Nutritional Benefits of Oatmeal

Oatmeal is a nutrient-dense food, rich in essential micronutrients and macronutrients such as proteins, fats, carbohydrates, and fiber. As a whole-grain dietary option, oatmeal offers numerous benefits, primarily as a source of soluble fiber called beta-glucan, along with other complex carbohydrates. Beta-glucan has been proven to help lower cholesterol levels, making oatmeal a heart-healthy choice.

One cup of uncooked oats contains 26.35g protein, 10.76g total lipids, 16.54g fiber, 606.84 kcal energy and 103. 38 carbohydrates. Other nutrients like phosphorus, zinc, copper, manganese and various vitamins are also present in oats ^[2].

Dr. Bhawesh Gupta, a dietician and nutritionist, recently shared an insightful explanation about oatmeal and the ongoing fear-mongering surrounding foods by comparing it with cola in his recent Instagram post on his channel, DietTubeIndia.

Revealing the Truth Behind This Notion

One of the major criticisms of oatmeal, according to many influencers, is its high glycemic index (GI) and significant phytic acid content. But is it true that oatmeal has a high glycemic index? And even if it does, is that necessarily a negative? To answer these questions, we need to understand glycemic index, glycemic load, and the role of phytic acid.

Glycemic Index

The glycemic index (GI) is a measure of how quickly a food raises blood glucose levels. It is expressed as a number between 0 and 100. The higher the GI, the greater the effect on blood sugar levels. Foods are categorized as follows:

• Low GI: 55 or lower

• Medium GI: 56-69

• High GI: 70 or above

Glycemic Load

Glycemic load (GL) considers both the glycemic index and the amount of carbohydrates in the food. GL focuses on the quantity of food consumed:

Glycemic Load = (Glycemic Index × Amount of Carbohydrates in a Serving) / 100

In the case of oatmeal, even though its glycemic index may be high, it is typically consumed with foods rich in fats and fibers, which reduces the glycemic load. Dr. Bhawesh Gupta emphasized that when quantity is taken into account, the glycemic load of oatmeal is not particularly high.

Phytic Acid

Phytic acid is a dihydrogen phosphate ester of inositol that acts as a food inhibitor, blocking the absorption of some minerals into the body. It is the primary storage form of phosphorus in cereals, legumes, oilseeds, and nuts. Cereals and their products tend to have a high phytate content.

As a cereal, oats contain a considerable amount of phytic acid, ranging from 0.4 to 2.2 grams of phytates per 100 grams. However, like other pulses high in phytic acid, soaking oats overnight can significantly reduce phytate levels. Dr. Bhawesh Gupta also pointed out that the phytates in processed oats are largely destroyed during the processing stage.

Conclusion

Despite its high glycemic index and phytate content, oatmeal remains one of the best breakfast options available. By soaking the grains overnight and cooking them properly, oatmeal becomes an excellent food source that supports a healthy diet and lifestyle.

References

1. Gupta, R. K., and G. S. "Reduction of Phytic Acid and Enhancement of Bioavailable Micronutrients in Food Grains." Accessed December 28, 2024.

2. Rasane, P., and J. A. "Nutritional Advantages of Oats and Opportunities for Its Processing as Value-Added Foods: A Review." Published June 25, 2013. Accessed December 28, 2024.

3. Vega-López, S., and V. B. "Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease." Published September 22, 2018. Accessed December 28, 2024.

By Jithin Paul