The truth about oats

Debunking the myth that oats are bad for you

Are Oats Bad for You?

Lately, you might have stumbled upon some unsettling chatter on social media claiming that oats are not your friend. I’m your trusted holistic nutritionist, I'm here to set the record straight and reassure you that oats are indeed a powerhouse of nutrition that can benefit your health in numerous ways.

Why are these influencers mad about oats?

What's all this fuss about oats being bad for you? Well, it seems to circle back to concerns about carbohydrates spiking blood sugar levels (because that’s what happens after you eat, silly) and ketogenic carnivore diets.

But lately, it’s been around glyphosate, a common herbicide used in conventional agriculture, including oat farming. You likely know it as ‘Roundup’, the weed killer. Glyphosate residue has been detected in various foods, including oats, raising questions about its potential health effects.

Before you toss out your oatmeal and oat cereal, let's delve into the facts. First off, it's essential to understand that not all oats are created equal. While conventionally grown oats may carry traces of glyphosate, opting for organic, non-GMO oats can significantly mitigate this concern. Canada, the world's leading exporter of oats, plays a pivotal role in providing high-quality organic oats to consumers worldwide.

Why is there glyphosate in oats?

Oats are commonly sprayed with glyphosate at the end of the season (versus earlier as done with genetically modified crops). The reason for this is because oats have generally not been genetically engineered to resist the chemicals and would thus die immediately and you couldn’t harvest the oats themselves. You see, glyphosate doesn’t differentiate which plants to kill. GMO or genetically engineered plants have been designed to survive the herbicide, leaving everything else in its path is annihilated. So, the levels of glyphosate in oats tend to be higher than in other crops by the time they make it to your grocery cart since there’s been no time for the chemicals to escape the grain.

Enough bad news. What’s the good news?

Let’s get to the good stuff. These humble grains are a nutritional powerhouse, packed with fibre, vitamins, minerals, and antioxidants. Here's why you should embrace oats as a staple in your diet:

1. Heart Health:

Oats are rich in beta-glucan, a type of soluble fibre known for its heart-healthy properties. Regular consumption of beta-glucan has been linked to lower cholesterol levels, reduced risk of heart disease, and improved blood sugar control. (Remember the Influencer’s claim? Turns out to be the opposite.)

2. Gut-Friendly:

As a holistic nutritionist passionate about gut health, I can't stress enough the importance of fibre in supporting a healthy digestive system. When you consume fibre-rich foods like oats, they act as fuel for the beneficial bacteria in your gut, leading to the production of short-chain fatty acids (SCFAs).

SCFAs play a crucial role in maintaining gut health and have been associated with a myriad of benefits, including:

• Improved Gut Barrier Function: SCFAs help strengthen the gut barrier, reducing the risk of harmful substances crossing into the bloodstream and triggering inflammation.

• Reduced Inflammation: By promoting a healthy balance of gut bacteria and modulating immune responses, SCFAs can help reduce inflammation throughout the body.

• Increased Gut Lubrication: SCFAs stimulate the production of mucus in the gut, which acts as a protective barrier against pathogens and irritants.

• Increased Absorption of Nutrients: A healthy gut lining facilitated by SCFAs allows for better absorption of essential nutrients, ensuring optimal nourishment for your body.

• Reduced Risk of Colon Cancer: SCFAs have been shown to have protective effects against colon cancer by inhibiting the growth of cancerous cells and promoting their apoptosis (cell death).

• Weight Loss: Some studies suggest that SCFAs may play a role in regulating appetite and metabolism, potentially aiding in weight management.

• Improved Blood Sugar Control: SCFAs can enhance insulin sensitivity and glucose metabolism, leading to better blood sugar control and reduced risk of type 2 diabetes. So, the whole reason the Instagram Fear-Mongers scared you in first place and it turns out to be the reverse. LOL

3. Stable Energy Source:

Say goodbye to energy crashes! Oats provide a slow and steady release of carbohydrates, keeping your energy levels stable throughout the day. Plus, they're a fantastic pre-workout fuel option, providing sustained energy for your active life.

4. Nutrient Powerhouse:

Don't let their small size fool you—oats are packed with essential nutrients like manganese, phosphorus, magnesium, and iron. These nutrients play key roles in energy metabolism, bone health, and immune function.

5. Versatile and Delicious:

From comforting bowls of oatmeal to crunchy granola bars and savory oat-based recipes, the culinary possibilities with oats are endless. Get creative in the kitchen and experiment with different oat-based dishes to keep your meals exciting and nutritious.

Conclusion: Choose Quality Oats

I want to leave you with some practical tips for selecting high-quality oat options that will nourish your body and support your health goals. Here are four key considerations:

1. Opt for Organic:

When it comes to oats, choosing organic varieties can help minimize your exposure to pesticides like glyphosate. Look for trusted organic brands such as Nature's Path Organic, Bob’s Red Mill, or Made with Local. Their commitment to organic farming ensures that you're getting oats grown without synthetic chemicals, prioritizing both your health and the environment.

2. Check for Non-GMO Certification:

To further ensure the purity of your oats, seek out products with non-GMO certification. Brands like Bob's Red Mill, Stoked Oats, and Anita’s Organic Mill offer a range of non-GMO organic oat options, including rolled oats, steel-cut oats, and oat flour. Their dedication to sourcing non-GMO ingredients provides you with peace of mind, knowing that your oats are free from genetically modified organisms.

3. Go for Whole Grain:

When purchasing oats, opt for whole-grain varieties to reap the maximum nutritional benefits. Look for labels indicating "100% whole grain" or "whole oats" to ensure you're getting the entire grain kernel, including the bran, germ, and endosperm. Brands like Manitoba’s Adagio Acres offer a wide selection of whole grain oat products, along with other grains in micro-milling batches from Manitoba’s Interlake region (where my ancestors first settled when they came to Canada from Iceland - so show these folks some love, would ya?).

4. Choose Certified Gluten-Free:

For individuals with gluten sensitivities or celiac disease, selecting certified gluten-free oats is essential. Manitoba’s Adagio Acres offers certified gluten-free oats that undergo rigorous testing to ensure they meet strict gluten-free standards. Whether you're baking gluten-free goodies or enjoying a hearty bowl of oatmeal, certified gluten-free oats provide a safe and delicious option for everyone to enjoy.

And no, this is not an ad.

Choosing quality over quantity from reputable brands, you’ll feel confident in nourishing your body with wholesome nutrition while supporting sustainable and ethical farming practices. So, whether you prefer your oats in a comforting bowl of oatmeal, a crunchy granola bar, or a savoury oat-based recipe, remember to prioritize quality and embrace the goodness of oats in your diet.

As consumers, we have the power to demand transparency from food manufacturers and advocate for stricter regulations on pesticide use. Together, we can create a food system that prioritizes both human health and environmental sustainability.

The good news is that in 2022 when the EWG (Environmental Working Group) tested samples of a variety of products, some of the products with former high levels of glyphosate are now testing with much lower levels. The best news was that popular oat cereals, baby cereal, and the most well-known brand of oats had “safe” levels of glyphosate. While zero glyphosate would be ideal, the Canadian grain industry has shifted — Keep it Clean is an initiative where grain buyers may not accept crops treated with pre-harvest glyphosate. EWG has an in-depth report on the products they tested for glyphosate (you can find it here: EWG glyphosate)

Oats are far from being the villain portrayed in recent social media chatter. When sourced mindfully and enjoyed as part of a balanced diet, oats offer a plethora of health benefits that make them a true superfood. So go ahead, pour yourself a bowl of hearty oatmeal or whip up a batch of wholesome oat-based treats—your body will thank you for it!

Here’s a few recipes you can try with your next bag of organic oats:

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