Why do oats contain a lot of fiber?

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Oats have more starch, fiber, protein and fat than most other grains and are a great source of beta glucan, a unique type of soluble fiber that offers many health benefits.

1. What is Oatmeal?

Oats are a whole grain food mainly grown in North America and Europe, scientifically known as Avena sativa, belonging to the Poaceae grass family. Oats are often eaten for breakfast as oatmeal, made by boiling oats in water or milk, which can be cooked into oat porridge. They are also commonly used as an ingredient in muffins, granola bars, cookies, and other baked goods. Oats are most appreciated for their nutritional value and health benefits.
The US Food and Drug Administration has authorized the use of a health claim on food labels regarding a reduced risk of coronary heart disease when beta-glucan is consumed from oats. Besides, oatmeal is also an ideal food for people trying to lose weight due to its high water content and soluble fiber.

2. Fiber in Oats

Many people wonder if oats are starch or fiber. In fact, the nutrition facts for 100 grams of raw oats are:
Calories: 389 Water: 8% Protein: 16.9 grams Carbs: 66.3 grams Sugar: 0 grams Fiber: 10.6 grams Fat : 6.9 grams Carb accounts for 66% of the dry weight of oats. About 11% of carbs are fiber, 85% are starch. Oats are very low in sugar, only 1% is from sucrose. Unlike the starch in other grains, the starch in oats has a higher fat content and viscosity, thanks to its ability to bind with water.
Whole grain oats contain almost 11% fiber, the main type of soluble fiber in oats is beta-glucan. Oats provide more fiber than other grains, making digestion slower, increasing satiety and suppressing appetite. The soluble beta glucans in oats are a special type of fiber, as they can form a gel-like solution at relatively low concentrations. In addition, beta glucan also works to lower cholesterol levels and increase bile acid production. They are also thought to be able to lower blood sugar levels after a high-carb meal. Daily consumption of beta glucans has been shown to lower cholesterol, especially LDL cholesterol (the bad cholesterol), and thus may reduce the risk of cardiovascular disease. Oats also provide insoluble fiber, including lignin, cellulose, and hemicellulose.

3. The Health Benefits of Oats

The health benefits of oats include:
Whole grain oats are high in antioxidants, most notably avenanthramides which can help lower blood pressure by increasing the production of the molecule nitric oxide. This gas helps to dilate blood vessels and improve blood circulation. Oats may reduce the risk of heart disease by lowering LDL cholesterol and protecting LDL cholesterol from oxidation. The beta-glucan soluble fiber in oats improves insulin sensitivity and helps lower blood glucose. Oats help slow the emptying of the stomach and increase the production of the satiety hormone PYY, thereby helping you feel fuller for longer, aiding weight loss. Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin and relieve symptoms of a number of different skin conditions, including eczema. Studies also show that oat bran can help relieve symptoms of constipation in older adults, significantly reducing the need for laxatives.

In a nutshell, oats contain some unique ingredients - in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides. Oatmeal benefits include aiding weight loss, lowering blood sugar, lowering cholesterol, protecting, fighting skin irritation, and relieving constipation. Oats are one of the healthiest foods you should include in your diet.

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References: hsph.harvard.edu, healthline.com