Oats or Avena sativa is considered one of the most complete foods. Based on numerous studies, it has become one of the most desirable dietary items. Oats are highly regarded worldwide due to their excellent nutritional composition:
- They are a rich source of vitamins B (B1, B2, B5, and B6) and vitamins E, A, and C.
- They contain potassium, calcium, iron, magnesium, zinc, and phosphorus.
- They are abundant in essential amino acids, thus having a high biological value.
- They are complex carbohydrates, making oats a low glycemic index (GI) food that provides sustained energy.
- They contain soluble and insoluble fibers and unsaturated fats.
- They have a well-balanced ratio of oleic and linolenic fatty acids.
Scientific studies reveal that oats, thanks to their nutritional richness, possess all the necessary properties to provide essential energy for athletes and those leading busy lives, preparing them for intense training sessions or demanding workdays. Carbohydrates from oats, in combination with B-group vitamins, efficiently supply essential energy to the body. The abundance of complex carbohydrates and minerals like potassium makes oats an outstanding energy source, significantly enhancing sports performance while reducing fatigue.
Equally important, oats are rich in essential amino acids (eight in total), contributing to tissue regeneration and the reduction of existing damage. Coupled with physical activity (training), they support muscle growth and development. Oats’ neutral taste allows for enriching the first morning meal with locally sourced honey, fresh or dried fruits, nuts, and a sprinkle of cinnamon. This ensures a nutritionally desirable start to the day. Oats, abundant in fiber, promote good digestion, while cinnamon aids in fat burning and blood sugar regulation.
We know that oats contain beta-glucans, water-soluble fibers that reduce fat absorption in the intestines and contribute to cholesterol reduction. It’s no wonder that experts recommend oats to individuals with elevated levels of bad cholesterol. Oats should also be introduced into the diets of those dealing with high blood pressure.
Oats are rich in antioxidants (e.g., avenanthramides), which have potent anti-inflammatory effects and positively influence heart and blood vessel health. They naturally prevent heart disease and regulate blood pressure. Research on beta-glucans demonstrates their effectiveness in blood sugar regulation, reducing insulin resistance.
Beta-glucans attach to immune cell receptors, activating them and strengthening their ability to combat viruses, bacteria, and heavy metals that enter the body.
For athletes and individuals facing significant physical demands, oats are an excellent choice. They are a superb source of energy and nutrients (vitamins, minerals, antioxidants) that protect the body from excessive depletion caused by physical and mental stress.
It is useful to rememberthat whole grains such as oats are rich in folic acid, which contributes to better circulation and blood circulation to the brain. In addition, they are rich in vitamin B6, which has been proven to improve memory. Oats are also rich in lecithin (phospholipid), which is an integral part of the cell membranes of all human cells, including brain cells.
I often recommend that athletes consume complex or whole-grain foods like oats for breakfast. These foods provide energy, create a lasting feeling of fullness (energy is gradually released), and ensure calorie, carbohydrate, and fat intake remains controlled. These carbohydrates are slowly digested, leading to a gradual blood sugar increase (low GI), which maintains a steady energy supply and minimizes sudden hunger attacks.
In addition to being beneficial for the stomach and intestines, research shows that oats are excellent for the heart. Oats’ beta-glucans lower blood cholesterol levels, prevent heart disease, and protect blood vessels.
Over twenty years ago, many athletes, such as kayakers, rowers, and sailors, incorporated oats into their first morning meal. They occasionally enriched it with fruits, honey, or berries and a spoonful of Omega-3 unsaturated fats from the sea, to tackle training, competition, or a busy workday in the best possible way and be prepared for new challenges. Nowadays, the excellent variety of instant oat-based meals enables the consumption of a healthy meal during long journeys, preparations, workdays, and in classrooms for students of all ages.
Small, ready-to-eat oat-based snacks will assist us in achieving these goals.