TO EAT OR NOT TO EAT OATS: UNRAVELING THE TRUTH ABOUT DAILY CONSUMPTION

Consuming oats in the morning has become a habit for many due to their nutritional value and versatility. Whether enjoyed as a warm bowl of oatmeal, blended into smoothies, or baked into nutritious breakfast bars, oats provide a hearty and satisfying start to the day. Oats are a nutritional powerhouse, rich in fibre, protein, and essential nutrients like manganese, phosphorus, and magnesium. They are low in calories and contain beta-glucan, a type of soluble fibre known for its cholesterol-lowering properties. Oats also provide antioxidants and are a good source of complex carbohydrates, making them a valuable addition to a balanced diet. One of the several reasons why people regularly consume oats is that they keep you feeling full and energised throughout the morning. Making oats a regular part of your morning routine sets a healthy tone for the day ahead. But, do you know that regularly consuming oats can also cause health issues related to digestion, blood sugar and kidney? Here’s all you need to know about oats.

Increases blood sugar level

While oats are generally considered a low-glycemic index food, regular consumption can still impact blood sugar levels. Oats contain carbohydrates, which are broken down into sugars during digestion, potentially leading to an increase in blood glucose levels. However, the high fibre content in oats helps slow down the absorption of sugar into the bloodstream, reducing the likelihood of sharp spikes in blood sugar. Pairing oats with protein and healthy fats can further mitigate this effect, promoting better blood sugar regulation over time. Nonetheless, individuals with diabetes or insulin resistance should monitor their intake and consult with a healthcare professional if necessary.

Allergy risk

Regular consumption of oats can pose a risk of allergies for some individuals. Oats contain proteins called avenins, which may trigger allergic reactions in people with gluten sensitivity or intolerance. Additionally, cross-contamination with gluten-containing grains during processing can further exacerbate allergic responses. Individuals with known sensitivities should opt for certified gluten-free oats and consult a healthcare provider if they experience adverse reactions.

Poor digestion

While oats are typically regarded as a digestive-friendly food due to their high fibre content, excessive consumption can sometimes cause digestive issues. The soluble fibre in oats absorbs water and forms a gel-like substance in the digestive tract, potentially leading to bloating, gas, or discomfort, particularly if consumed in large quantities or if the individual's system is not accustomed to high-fibre foods. Moderation and adequate hydration can help alleviate these symptoms.

Adulteration

Oats can sometimes be contaminated with molds or mycotoxins, especially if they are stored improperly. This contamination can lead to health issues if consumed.