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Oatmeal
[edit]Introduction
[edit]
Instant oatmeal is a hot cereal prepared by pouring hot water on oats or microwaving for a short amount of time with water. Instant oatmeal is a faster method of preparing oatmeal. The traditional method of preparing oatmeal, the oats are added to boiling water and cooked for about 10 minutes. The oats used in both instant and traditional oatmeal are processed by either crushing, grinding, or steel-cutting the oat groats[1]. Whole grain oats have been a highly recommended grain by the medical community as they play a substantial role in reducing blood cholesterol level and additionally improving gastro-intestinal functions[2]. There is common misconception that instant oatmeal is not as "healthy" as traditional oatmeal due to beliefs that further processing degrades the nutrient value of the whole grain oats used in instant oatmeal. This page will further examine the different methods and regulations regarding instant oatmeal processing in addition to analyzing the differences of carbohydrate content (fibre and sugar) between instant and traditional oatmeal and the accompanying health implications.
Background
[edit]Although the primitive origins of the uses of oats are unknown, some discoveries have shown oat cultivation as early as the Bronze Age[2]. In recent years there has been a dramatic boost in oatmeal consumption. Due to the new-found popularity of oatmeal in Canada, it is vital to investigate different methods by which it is processed and the effects of each processing method on its nutrient content. Oatmeal is primarily consumed in two varying forms of instant and traditional. The main focus of this page will be to examine the processing effect on nutrient content of instant oatmeal in comparison to its traditional counterpart.
Food Science
[edit]Processing
[edit]To obtain oats that are ready to be cooked and eaten they must first go through some processing. Whole grain oats are harvested from the seeds of the Avena sativa grasses[3]. Whole grain oats contain the entire kernel, which includes the protective outer shell called bran, the inner endosperm, and the seed for the new plant called the germ[3]. However, oat grains also have an outer covering called a hull that is inedible by humans and must be removed.
Oats have been harvested and consumed by humans for a very long time, therefore there are various methods in which they are processed. Described below are general techniques that are used today in processing whole grain rolled oats, using Quaker® Instant Oatmeal as a common example.
The harvested grain is first washed via a pressurized water spray[4]. The oat grain is then dehulled; this process can be done in various ways, including: by hand, stone dehulling, impact dehulling, and compressed air dehulling[5]. The dehulled oat groats are then steamed in a temperature of around 99-102ºC with pressures of about 1.0 to 1.2 atm for 10 to 12 minutes[4]. The oats are then placed on a “bump” roller where the kernels are broken to be able to be rolled and flattened[4]. Drying of the oats occurs next and then they are ground to their desired size and shape in a mill[4]. Once the required thickness and shape is achieved for the whole grain rolled oat a gum is added; in Quaker® Instant Oatmeal guar gum is added. Guar gum is derived from guar beans and is made of starch granules, which absorb water and swell (Chan, 2016). This assists the oatmeal to become soft and have the same consistency as conventional porridge. This process is called gelatinization (Chan, 2016). Quaker® Instant Oatmeal also contains added vitamins and minerals, salt, and caramel colour. Calcium carbonate has gelling properties but is also a source of calcium, therefore is added to food for its nutritive qualities[6]. Reduced iron and vitamin A palmitate are also both added for their nutritive qualities as they are a mineral and vitamin respectively. Caramel colour is a food additive that assists in producing an aesthetically pleasing food product that we would want to eat. Salt is also a mineral and is a source of sodium. Although we need sodium for proper cell functioning, salt is added to processed foods to enhance flavour and prolong shelf life.
At the consumer-level, instant oatmeal is prepared by adding boiling water/milk to the oats or adding water/milk to the oats and then microwaving for a couple of minutes.
Regulations
[edit]
The following regulations are with regards to instant oatmeal in Canada; however, “the Codex Alimentarius Commission was established in 1963 by the World Health Organization and the Food and Agriculture Organization of the United Nations to develop international food standards to protect consumer health and to facilitate fair trading practices in foods” (Chan, 2016). The Canadian Food Inspection Agency does not have a category regulating instant oatmeal specifically; however, it is regulated under the cereal umbrella[7]. Generally, instant oatmeals are made by steaming and flattening them, so they still contain all the bran, germ and endosperm so they are qualified to be labeled as whole grain oats[7]. Therefore, CFIA generalizes instant oatmeal as a whole grain cereal[7]. The oatmeal is usually packaged in pre-measured, individual paper-bags and then sold in cardboard boxes, similar to many cereals. The CFIA states that the food package must not be harmful to consumers and not contain chemicals such as octyltin[7]. Producers can add vitamins and minerals such as thiamine, niacin, vitamin B6, folic acid, iron, magnesium and zinc to cereals but according to the CFIA, these nutrients must be declared on the nutrition table in both English and French[7] [8]. With regards to advertising for instant oatmeal, CFIA mentions that cereals must not over exaggerate the effects of eating cereals (such as giving you super powers) especially when these advertisements are directed at children[7]. The CFIA also has general food labelling requirements for most pre-packaged foods consumed in Canada[9]. These requirements include a common name, declared net quantity, the list of ingredients and common allergens, identification of the person or company responsible for the product, the Nutrition Facts Table, durable life date, as well as the labelling in both French and English. Durable life dates are listed by “Best Before” and “Meilleur Avant” and must be listed in the order of year, month (indicated by two letters, e.g DE for December) and date[10]. However, the year may be omitted if it is not ambiguous[10]. The ten allergens required to be labelled on the package if the product contains them are eggs, milk, mustard, peanuts, seafood, sesame, soy, sulphites, tree nuts, and wheat[11].
Nutrition
[edit]Overview
[edit]When comparing the nutrient profiles of both instant oatmeal and traditional oats in 100 gram samples, differences can be noted. For the purposes of this analysis, pure “oats”, and “instant oatmeal” nutritional data have been retrieved from http://nutritiondata.self.com/ for comparison.This page focuses specifically on sugar and fibre content of each, and briefly describes the role of carbohydrates as the body’s main fuel source. In a 100 gram serving of the regular oats there are 389 kcal. When examining the carbohydrate profile, oats contain 66 gram of carbohydrates, with 11 of those grams coming from fibre and 0 grams from sugar. In a 100 gram serving of the Instant Oats there are 375 kcal. Instant oatmeal has slightly less fibre (10 grams) and slightly more sugar (2 grams) when viewing the carbohydrate nutrient profile. The total amount of carbohydrates per 100 grams of instant oatmeal is 68 grams. The two gram difference is the result of the added 2 grams during the processing stage.
Soluble Fibre Content
[edit]Soluble fibre’s ability to absorb and swell with water as well as bind to bile provoke a series of effects in the gastrointestinal (GI) tract that are outlined below.
Health Benefits
[edit]Soluble fibre’s ability to expand in the presence of water due to absorption[12] can be beneficial in the sense of weight control. The increased volume of food as it travels through the GI tract yields a feeling of satiety (fullness) at lower caloric intakes[12] and delays gastric (stomach) emptying[13]. The expansion of food through the tract is also responsible for slowing the rate in which continents are transferred between organs[14]. Slowing down transit time allows for more adequate time for nutrient digestion and absorption as well as slows the glucose absorption following a meal[13], which ultimately blunts the insulin response to high glycemic foods[12].
Bile is an alkaline fluid produced in the liver via cholesterol to aid the digestion of fats in the small intestine[15]. Fibre has the ability to bind to bile in the small intestine which can be seen as beneficial as it contributes to lowering blood cholesterol levels[12]. Normally cholesterol is recycled via the terminal ileum[12] where it can be reused for subsequent fat digestion. However, in the presence of soluble fibre, the bile becomes bound to the fibre and excreted from the body through the fees[12]. Without this bile being recycled, the liver is forced to pull cholesterol from the blood to produce more bile, ultimately decreasing blood levels of cholesterol[16].
With fibre content in mind, it is important to note that the difference in content between pure oats and instant oats is not significant enough (11g vs. 10g) to yield huge health benefits from the pure oats versus the processed oats.
Potential Harms
[edit]Soluble fibre may produce negative effects dependent on a few factors. The feeling of fullness/satiety mentioned above may lead to malnourishment if it occurs before adequate energy intake[12]. Certain populations are more susceptible than others due to increased energy requirements (for example, the elderly and children)[12]. As noted previously, soluble fibre has the ability to absorb water and swell. If soluble fibre is consumed without adequate water intake, impaction (blockage) of the GI tract can occur, as there is not enough water present to eliminate GI contents easily (Hammond, 2016). Lastly, due to fibre’s ability to be fermented by bacteria in the colon, if intakes are increased too rapidly, abdominal discomfort is likely (Hammond, 2016); bacteria in the colon need time to adjust to higher intakes of soluble fibre.
With respect to inadequate energy intake, the method of oat consumption should be taken into consideration. For the purposes of this page, the main method of consumption being analyzed is through hot cereal/porridge, where water is a main ingredient in the meal. With this, inadequate water intake is not a concern, and is more of a concern if oats are consumed in dry foods, consisting of less water.
Sugar Content
[edit]
In terms of sugar content it is seen that processed oats have a higher amount per serving than pure oats due to the fact that sugar has been added by the manufacturer during processing[4]. High levels of sugar can impact our health in several ways that are outlined below.
Health Benefits
[edit]Consumption of both the instant oatmeal and the regular oats provides a large amount of carbohydrates to the diet. Carbohydrates are especially vital to our health as they contain glucose, an essential substrate for human body energy[17]. With the added sugar, instant oatmeal provides more glucose to the body that has several implications to health. Glucose is the simple form of carbohydrates and is easily absorbed in the body. It can be stored in the liver or muscle for use later on in the form of glycogen or used immediately as a source of energy for the muscle in the form of glucose (Hammond, 2016).
It should be noted that the difference in carbohydrate nutrient profiles between instant oats and pure oats is relatively small (68 grams versus 66 grams), therefore the difference in energy consumption is minimal (8kcal).
Potential Harms
[edit]As a simple carbohydrate, sugar is absorbed rapidly and can contribute to high levels of glucose in the blood (Hammond, 2016). With a consistently high glycemic load in the blood, the body becomes more resistant to the function of insulin which can contribute to the risk of type two diabetes. The onset of type 2 diabetes takes high amounts of sugars over a long period of time in order to exhaust the Beta-cells that produce insulin[18].Those who consume instant oats would be more susceptible to the development of type two diabetes over someone consuming pure oats considering the fact that instant oats contain sugar, whereas pure oats do not. However, when consuming the instant oats there is a large amount of soluble fibre which also plays a role in the gastrointestinal (GI) tract. Soluble fibre has been shown to be associated with lower levels of insulin resistance[19], which is related to the reduction of the glycemic response[12], specifically glucose (Hammond, 2016), therefore the effects of the sugar in instant oats are negligible. Considering that instant oats only contain 2 grams of sugar per a 100 gram serving, there is little concern unless the individual has a high sugar diet overall. In addition to the risk of diabetes imposed high high glycemic foods, the consumption of carbohydrates that are rapidly digested and absorbed have been shown to be associated with an increased risk of coronary heart disease[20].
When high levels of sugar are consumed the consumer is also at a higher risk of developing health complications in the mouth. High sugar consumption can lead to dental caries because as these sugars are digested in the mouth by bacteria, an acidic byproduct is produced[21] that erodes the enamel of the teeth leading to cavities and sometimes further dental problems (Hammond, 2016). This is not an immediate issue of concern unless food is left stuck in the teeth for long periods of time or if the consumer is getting high levels of sugar intake from other sources in the diet.
Although the extra energy received from instant oats can be seen as beneficial to our health in the sense of providing glucose, our main fuel source in the body, consuming the extra glucose through sugar may not be the most nutritious method for our overall health. Sugar is an energy dense food, yielding 4 kcals of energy per gram with insignificant amounts of micronutrients (vitamins and minerals) due to its simple, refined nature (Hammond, 2016). Receiving the majority of your energy intake from sugar has to potential to increase risk of malnutrition, as other essential nutrients are neglected. It would be more practical to consume foods containing complex carbohydrates, as they have a wider nutrient profile. However, considering instant oats only contain 2 grams of sugar per 100 grams, this risk of malnourishment is insignificant.
Application
[edit]When interpreting the given health implications described above for both soluble fibre and sugar, it is important to take into consideration level of consumption. Though soluble fibre and high sugar intake can have significant effects on health, there are many other factors that need to be taken into account. Typically it takes chronic intakes of a single nutrient to yield notable health benefits or harms. Also, it should be noted that the difference in nutrient profiles in regards to soluble fibre and sugar content are not substantial, therefore the health implications associated with each nutrient are not increasingly more likely for one oat product over the other.
Conclusion
[edit]In conclusion, instant oatmeal is a hot cereal that is processed by the applications of pressurized water spray, dehulling, and steaming by high temperatures of around 99-102ºC under the pressure of about 1.0 to 1.2 atm for 10-12 minutes. Subsequently, oats are placed on a bump roller and left to dehydrate. After achieving the desired thickness a gum may be added to assist in gelatinization of the starch; Quaker® Instant Oatmeal adds guar gum to help achieve this oatmeal gelatinization, as well as further softening of the oats. With regards to soluble fibre and sugar content of the two varying forms of oatmeal, no substantial difference was observed in the amounts of either nutrient. The instant oatmeal contained 1 less gram of fibre and 2 more grams of sugar in comparison to the conventional counterpart. Due to the negligible effects of the following changes with respect to the daily food intakes of adults, we have concluded that there is no notable difference with respect to health benefits of either forms of oatmeal.
Future Research
[edit]Although there has been sufficient investigations regarding the effects of processing on fibre and sugar content of conventional and instant oatmeal, there appears to be lack of scientific evidence regarding antioxidant properties of either form. Additionally, future studies can analyze the varying forms of processing applied in order to attain different flavours of instant oatmeal. The lack of research in the field is primarily due to costly methods of measuring molecular composition through use of expensive devices such as spectrometers.
The subjects for the future research will consist of conventional oatmeal, Quaker® Instant Oatmeal Peaches and Cream, and Quaker® Instant Oatmeal Cinnamon and Spice. The study will examine the varying levels of antioxidant content, Vitamins A and E in particular, within each processing method. This research will use spectroscopy to examine the molecular composition of each subject regarding its Vitamins A and E content.
Foot Notes
Chan, Judy. (2016). FNH 200 Course Notes.
Hammond, Gail. (2016). FNH 250 Course Notes.
Citations
[edit]- ^ "Oatmeal". Wikipedia, the free encyclopedia.
- ^ a b "Origin, History and Uses of Oats and Wheat". agron-www.agron.iastate.edu. Retrieved 2016-03-21.
- ^ a b "Oats – January Grain of the Month The Whole Grains Council". wholegrainscouncil.org. Retrieved 2016-03-21.
- ^ a b c d e Gould, Max R.; Bone, David P.; Hsieh, Fu H. (Feb 5, 1985), Cereal foods made from oats and method of making, retrieved 2016-03-23
- ^ ., Jaspreet Kaur. "DEHULLING CHARACTERISTICS OF OAT (OL-9 VARIETY) AS AFFECTED BY GRAIN MOISTURE CONTENT" (PDF). International Journal of Research in Engineering and Technology. 03 (09): 109–113. doi:10.15623/ijret.2014.0309015.
{{cite journal}}:|last=has numeric name (help) - ^ Directorate, Government of Canada, Health Canada, Health Products and Food Branch, Natural Health Products. "Ingredient". webprod.hc-sc.gc.ca. Retrieved 2016-03-21.
{{cite web}}: CS1 maint: multiple names: authors list (link) - ^ a b c d e f Directorate, Government of Canada,Canadian Food Inspection Agency,Food Labelling and Claims. "Labelling Requirements for Grain and Bakery Products". www.inspection.gc.ca. Retrieved 2016-03-22.
{{cite web}}: CS1 maint: multiple names: authors list (link) - ^ Directorate, Government of Canada,Canadian Food Inspection Agency,Food Labelling and Claims. "Bilingual Labelling". www.inspection.gc.ca. Retrieved 2016-03-22.
{{cite web}}: CS1 maint: multiple names: authors list (link) - ^ Agency, Government of Canada,Canadian Food Inspection. "Food Labelling for Industry". www.inspection.gc.ca. Retrieved 2016-03-22.
{{cite web}}: CS1 maint: multiple names: authors list (link) - ^ a b Directorate, Government of Canada,Canadian Food Inspection Agency,Food Labelling and Claims. "Date Markings and Storage Instructions". www.inspection.gc.ca. Retrieved 2016-03-22.
{{cite web}}: CS1 maint: multiple names: authors list (link) - ^ Affairs, Government of Canada,Canadian Food Inspection Agency,Public. "Food Allergies and Allergen Labelling - Information for Consumers". www.inspection.gc.ca. Retrieved 2016-03-22.
{{cite web}}: CS1 maint: multiple names: authors list (link) - ^ a b c d e f g h i Mudgil, Deepak; Barak, Sheweta (2013-10-01). "Composition, properties and health benefits of indigestible carbohydrate polymers as dietary fiber: A review". International Journal of Biological Macromolecules. 61: 1–6. doi:10.1016/j.ijbiomac.2013.06.044.
- ^ a b "Airiti Library". doi:10.6133/apjcn.2014.23.2.01.
{{cite journal}}: Cite journal requires|journal=(help) - ^ Bosaeus, Ingvar. "Fibre effects on intestinal functions (diarrhoea, constipation and irritable bowel syndrome)". Clinical Nutrition Supplements. 1 (2): 33–38. doi:10.1016/j.clnu.2004.09.006.
- ^ "Bile: MedlinePlus Medical Encyclopedia". www.nlm.nih.gov. Retrieved 2016-03-22.
- ^ Nwachukwu, Ifeanyi D.; Devassy, Jessay G.; Aluko, Rotimi E.; Jones, Peter J.H. (2015-01-27). "Cholesterol-lowering properties of oat β-glucan and the promotion of cardiovascular health: did Health Canada make the right call?". Applied Physiology, Nutrition, and Metabolism. 40 (6): 535–542. doi:10.1139/apnm-2014-0410. ISSN 1715-5312.
- ^ Pellerin, L. "Food for thought: the importance of glucose and other energy substrates for sustaining brain function under varying levels of activity". Diabetes & Metabolism. 36: S59–S63. doi:10.1016/s1262-3636(10)70469-9.
- ^ Hu, Frank B. (2011-06-01). "Globalization of Diabetes The role of diet, lifestyle, and genes". Diabetes Care. 34 (6): 1249–1257. doi:10.2337/dc11-0442. ISSN 0149-5992. PMC 3114340. PMID 21617109.
- ^ Breneman, Charity B.; Tucker, Larry (2013-07-01). "Dietary fibre consumption and insulin resistance – the role of body fat and physical activity". British Journal of Nutrition. 110 (02): 375–383. doi:10.1017/S0007114512004953. ISSN 1475-2662.
- ^ Liu, Simin; Willett, Walter C.; Stampfer, Meir J.; Hu, Frank B.; Franz, Mary; Sampson, Laura; Hennekens, Charles H.; Manson, JoAnn E. (2000-06-01). "A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women". The American Journal of Clinical Nutrition. 71 (6): 1455–1461. ISSN 0002-9165. PMID 10837285.
- ^ Touger-Decker, Riva; Loveren, Cor van (2003-10-01). "Sugars and dental caries". The American Journal of Clinical Nutrition. 78 (4): 881S–892S. ISSN 0002-9165. PMID 14522753.