This column is a sequel of the 14 Superfoods I have been writing about in the previous weeks. I mentioned earlier that these Superfoods are beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts, and yogurt. Since I am following an alphabetical order, today’s Superfood is going to be oats.
Oats are high on the list of whole grains due to their richness in a multitude of nutrients. This particular grain contains protein, vitamin E, iron, magnesium, potassium, zinc, copper, manganese, selenium, pantothenic acid, and thiamine. They are also high in fibers and low in calories, two factors that contribute to weight control and good health. The good news is that they are abundant in phytonutrients like polyphenols, phytoestrogens, lignins, and protease inhibitors.
Oats have two super sidekicks, which are wheat germ and ground flax seeds, followed by brown rice, barley, wheat, buckwheat, rye, millet, bulgur (burgul in Arabic) wheat, amaranth, quinoa, yellow corn, wild rice, spelt, couscous, and most whole grains.
The protection, which oats and other whole grains provide to health, surpasses that of any isolated nutrient in supplements. Moreover, the grain has practical aspects; they are affordable, filling, and easily found in stores. They also make appetizing dishes.
Oats made news only recently when medical claims associated their consumption (oatmeal, oat bran, or oat flour) with lower serum cholesterol levels, decreasing risk of heart and cardiovascular disease. Due to the soluble fiber, beta glucan, available in the grain, high cholesterol levels can be reduced by 8 to 23 percent. So a daily bowl of oatmeal can lower your risk of heart disease significantly.
Among the other benefits and nutrients mentioned above is oats’ wide collection of antioxidants that are capable of not only preventing heart-related problems but also inhibiting the development of cancer. High amounts of antioxidants like ferulic acid found in the germ and bran of oats have shown evidence of minimizing colon cancer risk in lab animals. This powerful phytochemical seems to protect from oxidative stress and free radical damage and block the formation of carcinogens, thus the proliferation of cancer cells.
Oats are also effective on blood sugar levels. Beta glucan, the very soluble fiber that lowers cholesterol, is found to control spikes in blood sugar levels in diabetics. The fiber is very filling, which results in slowing the digestion of food, delaying the absorption of glucose. This suggests that individuals with diabetes Type 2 should be encouraged to consume oats and other grains, unrefined and unprocessed in order to stabilize blood sugar and minimize the effect of the disease.
In addition to oats, ground flaxseed and wheat germ have a wealth of nutrients. Apart from being our best supply of plant-derived omega-3 fatty acids, or alpha linolenic acid (ALA), flaxseeds provide us with valuable nutrients: protein, magnesium, iron, potassium, and phytoestrogens along with protective fibers. The phytoestrogens, lignins, balance body estrogen, inhibiting cancer cells that result in breast cancer. An important benefit of ALA is that this fatty acid increases the body’s metabolic rate to make it burn calories faster. To maximize benefits from flaxseeds, grind small amounts at time in a coffee mill or grinder. Sprinkle two tablespoons of the ground seeds daily on oatmeal, cereal, or yogurt. Add them to pancake or cake mixtures. I like to stuff ground flaxseeds in my morning date; they reduce the sweetness of the dried fruit. A nice way of concocting a nutritious breakfast is mixing a hot or cold bowl of oatmeal with black raisins or dried berries, ground flaxseed, or roasted wheat germ. This bowl will jump start your metabolism for the day. By the way, dried fruits are very rich in antioxidants.
Another source of healthy plant-based omega-3 fatty acids is wheat germ. It is packed with nutrients similar to oats and flaxseeds. Wheat germ is rich in phytosterols that compete with cholesterol, thus reducing its absorption in the blood stream. Wheat germ is the embryo of the whole wheat grain. It is a nutritious ingredient that can be added to your morning oatmeal, cereal, or yogurt. Like flaxseeds, it should be stored in a glass jar in the refrigerator to increase its shelf life.
For centuries, many cultures used whole grains as healing foods to lower the risk and prevent many health disorders like heart disease, stroke, diabetes, osteoporosis, certain cancers, obesity, deficiencies, constipation, diarrhea, and other intestinal problems. Contrary to common modern understanding, this category of whole foods does not encourage weight gain, except if they are consumed refined (white flour, white bread, pasta, white rice), in big portions, or loaded with fat and sugar (cakes, doughnuts, breads, pastries), which in any case lead to the above-mentioned diseases.
You must be wondering why whole grains carry more benefits than their refined counterparts. Every single section of the grain has an individual nutritional value. Moreover, the nutrients in all the parts complement each other, resulting in a health-promoting Superfood. Whereas, refined grains are stripped of nutrient-rich fibers, antioxidants, and phytonutrients in the bran and germ, resulting in nutrient-poor, starchy, and fattening grains like white rice and white flour. Such empty-nutrient grains lead to deficiency in nutrients or obesity, as they become stripped of their natural fiber-rich bran and nutritious germ. The bran provides B vitamins, minerals, protein, and phytochemicals, while the germ also supplies B vitamins plus vitamin E and important phytonutrients.
I guess it has become quite clear now why we need to eat grains in their complete form. The synergy of their nutritious and vital phytochemicals staves off disease, maintains health balance, boosts energy, and makes life worth living.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected])