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Oat

What the research shows

Prototype

Conflicting

studies in people disagree or haven’t settled it

3 health findings on this page · See the findings

A cereal grain from Western Asia or Europe.

It is eaten as a hearty breakfast staple.

Written from Open Food Facts taxonomy1

What research says

Studies in people

  • Benefit

    Cholesterol levels2

    In people, eating at least 3 g of oat beta-glucan daily lowered LDL and total cholesterol.

  • Benefit

    Heart and blood fat health3

    In people with mental disorders, oat bran improved cholesterol and triglyceride levels, though the study had no control group.

  • Concern

    Celiac diet tolerance4

    Most people with celiac disease tolerate oat, but some may react badly to it.

Study type not stated

How it’s made and used

  • Starch digestion6

    How the body digests oat starch can change when the oat starch is modified or mixed with other ingredients.

  • Compounds causing bitterness8

    In lab studies, certain fats and saponins in oat flour were found to cause its bitter taste.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least two findings in people. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.

Products

The 6 most-scanned of 21,614 products on Open Food Facts that list oat.

  • cruesly mélange de noix Quaker · 450 g 1 additive
  • Yaourt Grec Muesli Jaouda · 110 g 0 additives
  • Alpro smooth subtle creamy oat alpro · 1 l 2 additives
  • Flocons d'avoine complète Quaker · 550 g 0 additives
  • Marmite Yeast Extract Marmite · 250 g 0 additives
  • Muesli bio 36% fruits, noix & graines Jordans · 500 g 0 additives

References

  1. 1oat: ingredient taxonomy entry. Open Food Facts.
  2. 2Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(6):1413-21. doi:10.3945/ajcn.114.086108
  3. 3Oliveira ECD, Barbosa GC, Corrente JE, Komuro JE, Papini SJ. Oat bran in cardiovascular risk control in mental disorder. Rev Bras Enferm. 2020;73 Suppl 1:e20190277. doi:10.1590/0034-7167-2019-0277
  4. 4Hoffmanová I, Sánchez D, Szczepanková A, Tlaskalová-Hogenová H. The Pros and Cons of Using Oat in a Gluten-Free Diet for Celiac Patients. Nutrients. 2019;11(10). doi:10.3390/nu11102345
  5. 5Alemayehu GF, Forsido SF, Tola YB, Amare E. Nutritional and Phytochemical Composition and Associated Health Benefits of Oat (Avena sativa) Grains and Oat-Based Fermented Food Products. ScientificWorldJournal. 2023;2023:2730175. doi:10.1155/2023/2730175
  6. 6Rostamabadi H, Karaca AC, Deng L, et al. Oat starch - How physical and chemical modifications affect the physicochemical attributes and digestibility? Carbohydr Polym. 2022;296:119931. doi:10.1016/j.carbpol.2022.119931
  7. 7Chen O, Mah E, Dioum E, et al. The Role of Oat Nutrients in the Immune System: A Narrative Review. Nutrients. 2021;13(4). doi:10.3390/nu13041048
  8. 8Günther-Jordanland K, Dawid C, Hofmann T. Quantitation and Taste Contribution of Sensory Active Molecules in Oat (Avena sativa L.). J Agric Food Chem. 2020;68(37):10097-10108. doi:10.1021/acs.jafc.0c04022