For Purposes of Professional and Academic Discussion Only
WHOLE GRAINS
AND OATS
IN THE ASIAN DIET
Nutrition experts throughout Asia
are beginning to recognize the
benefits of adding more whole
grains to the diet. However, only a
few official dietary guidelines in the
region encourage consumption of
more whole grains and intake in
many Asian countries remains low.
Increased awareness of the health
benefits of oats and, as a result,
increased intake will address this
critical gap and deliver nutrient-rich
food to improve health throughout
Asia. Oats are one of the most ben-
eficial whole grains. Oats contain a
unique fiber, beta-glucan, which
has been associated with cardio-
vascular health. They also have
more high quality protein and
unsaturated fat content compared
to many other whole grains and
contain unique antioxidants called
For Purposes of Professional and Academic Discussion Only
avenanthramides that may provide the Philippines nor Vietnam encour-
additional benefits. age whole grains as part of their
countries’ dietary guidelines.1 The
WHOLE GRAINS IN DIETARY Chinese Government issued a new
GUIDELINES set of Dietary Guidelines for Chinese
In a review of the food-based Residents recommending that people
dietary guidelines in six Southeast consume 50-150 g. of whole grains
Asian countries, only Malaysia and and mixed beans per day.2 This
Singapore specifically highlighted recommendation is also depicted in
the importance of consuming whole the Chinese Dietary Pagoda.
grains in their key messages sug-
gesting choosing at least half of all
grains from whole grains. Indonesia
and Thailand do include supporting
messages that encourage the con-
sumption of whole grain cereals and
“undermilled” rice, respectively. All
four countries note that grains are
the major dietary sources of energy
and that whole grains are great
sources of vitamins, minerals,
fiber and phytochemicals. Neither
For Purposes of Professional and Academic Discussion Only

WHOLE GRAIN INTAKE
IN ASIA
Whole grain intake varies widely
throughout Asia. A global review of
intake of major food groups across
the globe demonstrated the highest
levels of intake for whole grains are in
Malaysia and Indonesia.3 According
to the Global Dietary Database,
whole grain consumption is low-
est in the wealthiest Asian countries
but also low in Central Asia, East
Asia and South Asia, while highest
in Southeast Asia.4In China, average
whole grain intake is 14.2 g. per day
and less than 80% of the population
consumes the recommended amount
of whole grains.
Even in those countries with the high-
est whole grain intake, consump-
tion still falls below what is recom-
mended by countries with dietary
guidelines. In an analysis of data from
the MyBreakfast study, a national
cross-sectional study investigating
dietary habits among primary and
secondary school children throughout
Malaysia, only 25 percent of chil-
dren and 19 percent of adolescents
consumed whole grains. Children
had a mean intake of 2.3 g. per day
but intake among adolescents – at
1.7 g. – per day was even lower.
Intakes were low even among those
who do consume whole grains, with
daily mean intakes of 9.1 g. per day
and 9.2 g. per day in children and
adolescents, respectively.5 In a study
among children and adolescents in
Singapore, only 38.3 percent of the
participants reported eating whole
grains during the course of the study
and median intake was 15.3 g. per
day.6

2010 DIETARY DATA BY REGION

Foods
Fiber Legumes Processed Meats Sugar-Sweetened Beverages
Fruits Milk Red Meats Vegetables
Fruit Juices Nuts and Seeds Seafood Whole Grains

Malaysia Australia China Singapore

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For Purposes of Professional and Academic Discussion Only

OATS AS A SOURCE OF WHOLE GRAINS

Among whole grains, oats are nutri-
ent powerhouse. Each 40-g. serv-
ing of oats is a good source† of fiber,
thiamin, phosphorus, and magne-
sium. Plus, oats are naturally low in
fat, saturated fat, and sodium- and
cholesterol-free. Oats contain more
of the soluble fiber beta-glucan and
more high quality protein than many
other whole grains. Oats also contain
a unique family of polyphenols
called avenanthramides (AVAs).7
See table 1 for a nutrient comparison
of oats and other whole grains.
Observational research has suggested
that people who eat oatmeal tend to
be healthier in general. According
to a review of dietary intake in
the United States by the U.S.
Department of Agriculture, those
who eat oatmeal tend to have lower
body weight compared to those that
don’t eat oatmeal; are less likely to
smoke; and have higher intakes of
protein, fiber, and vitamins; and
have lower intakes of saturated fats
and cholesterol.8

PROXIMATE CONSTITUENTS AND ENERGY VALUES (REPRESENTS VALUES PER 100 G) FOR OATS AND OTHER WHOLE GRAINS*
Table 1: Nutrient Composition of Oats and Other Whole Grains
Oatmeal Whole-Grain Wheat Cornmeal Brown Rice Whole-Grain Rye Pearled Barley Sorghum
Water, g 8.5 12.0 11.2 12.2 13.0 10.3 11.6
Carbohydrate, g 58.7 60.2 70.6 73.9 58.7 69.7 65.6
Protein, g 14.0 13.5 8.8 7.4 11.2 9.2 11.0
Fat, g 8.0 2.1 3.5 2.8 2.3 1.6 3.3
Saturated Fat, g
Monounsaturated fat
Polyunsaturated fat
Dietary fiber, g 9.0 10.6 4.8 2.3 12.8 8.0 6.9
Energy, kcal 363 314 349 350 300 330 336
Potassium 389 373 319 247 337 286 318
Phosphorus 459 333 266 302 367 242 289
Magnesium 145 129 134 127 107 80 156
Calcium 54 36 12 22 32 24 28
Sodium 9 4 38 4 3 5 15
Iron 4.3 3.9 3.2 1.6 2.7 2.7 4.8
Zinc 3.4 2.9 1.9 1.9 3.4 2.1 2.2
Maganese 4.1 3.5 0.6 3.0 1.7 1.2 1.8
Copper 0.44 0.42 0.30 0.56 0.44 0.39 0.98
Vitamin E, mg 1.2 1.1 0.50 1.0 1.4 0.33 1.13
Niacin, mg 0.88 6.0 2.9 4.9 2.6 4.5 3.4
Niacin eq., mg 3.93 9.38 3.93 6.50 4.65 6.95 5.42
Pantothenic acid, mg 1.23 0.90 0.51 1.35 1.23 0.31 1.20
Thiamin, mg 0.73 0.47 0.39 0.47 0.36 0.23 0.29
Vitamin B 6, mg 0.22 0.42 0.42 0.60 0.32 0.29 0.50
Riboflavin, mg 0.13 0.15 0.16 0.07 0.24 0.08 0.15
Folic Acid, µg 49 51 33 30 69 17 19
Biotin, µg 21 7 10 7 6 NDd 42
Choline, mg 40 31 22 31 30 38 ND

*Compiled from data in U.S. Department of Agriculture, Agricultural Research Service (2008) and Welch (2006)

For Purposes of Professional and Academic Discussion Only

For Purposes of Professional and Academic Discussion Only

PROTEIN,
FATS AND
AVENANTHRAMIDES
PROTEIN
Oats contain more high quality protein than many other whole grains. On
average, whole oats contain between 11 to 15 percent protein. Oats also con-
tain higher levels of the amino acids lysine and tryptophan than many other
cereal grains.9 Protein is important for building bones, muscles, cartilage,
skin and is an important component of enzymes, hormones, and vitamins.10
See table 2 for the amino acids found in oats and other whole grains.

FATS
Oats have more healthy fats compared to most other grains. Each 100 g.
serving contains 2.2 g. of monounsaturated fat and 2.5 g. of polyunsaturated
fat per 100 g. serving.11 See table 1 for comparison of oats to other grains.
Research has demonstrated that replacing saturated fat with unsaturated fats
is associated with reduced risk of cardiovascular disease.12

AVENANTHRAMIDES
Oats contain a group of polyphenols called AVAs that have potential health
effects. These phytonutrients, which are unique to oats, contribute to oats’
antioxidant activity.13 A number of animal studies and human trials have
demonstrated that AVA products have anti-inflammatory, anti-itch, and
anti-irritant effects.14

For Purposes of Professional and Academic Discussion Only

For Purposes of Professional and Academic Discussion Only

TABLE 2:
AMINO ACID COMPOSITION
OF WHOLE GRAINS
AMINO ACID CONTENT OF PER 100 G. SERVING OF COMMON WHOLE GRAINS.
Rice, white, long Rice, brown, long
Grains Oats, dry Wheat flour, WG Corn meal, WG grain, raw, unenriched grain, raw, unenriched
Essential amino acids (g)
Histidine 0.405 0.357 0.248 0.168 0.202
Isoleucine 0.694 0.443 0.291 0.308 0.336
Leucine 1.284 0.898 0.996 0.589 0.657
Lysine 0.701 0.359 0.228 0.258 0.303
Methionine 0.312 0.228 0.170 0.168 0.179
Phenylalanine 0.895 0.682 0.339 0.381 0.410
Threonine 0.575 0.367 0.305 0.255 0.291
Tryptophan 0.234 0.174 0.057 0.083 0.101
Valine 0.937 0.564 0.411 0.435 0.466
Nonessential amino acids (g)
Alanine 0.881 0.489 0.608 0.413 0.463
Arginine 1.192 0.648 0.405 0.594 0.602
Aspartic acid 1.448 0.722 0.565 0.670 0.743
Cysteine 0.408 0.275 0.146 0.146 0.096
Glutamic acid 3.712 4.328 1.525 1.389 1.618
Glycine 0.841 0.569 0.333 0.325 0.391
Proline 0.934 2.075 0.709 0.335 0.372
Serine 0.750 0.62 0.386 0.375 0.411
Tyrosine 0.573 0.275 0.330 0.238 0.298

Chu, Y. (2014). Oats nutrition and technology (p. 80). Chichester, West Sussex: John Wiley & Sons Inc.

For Purposes of Professional and Academic Discussion Only

For Purposes of Professional and Academic Discussion Only

CARDIOVASCULAR
HEALTH
CHOLESTEROL REDUCTION
There is significant scientific evidence that the soluble fiber found in
oats, beta-glucan, helps reduce cholesterol levels, specifically levels of
low-density lipoprotein (LDL) cholesterol. This may, in turn, reduce the
risk for heart disease when part of an overall diet low in saturated fat and
cholesterol.15,16,17 Researchers have identified two ways that beta-glucan
lowers LDL cholesterol: (a) by triggering the liver to pull LDL from the
bloodstream so it can be excreted and (b) by binding some of the choles-
terol in the digestive tract, preventing it from entering the blood stream.

Researchers have proposed a third potential mechanism of action to

beta-glucan’s potential as a prebiotic. Oats are thought to increase the
amount of bifidobacteria in the digestive tract. Bifidobacteria have bile salt
hydrolase activity, which, in turn, reduces plasma cholesterol.18

BLOOD PRESSURE
Research is emerging that indicates whole grain oats may also benefit the
cardiovascular system by reducing the risk for hypertension. A clinical trial in
healthy adults with slightly elevated blood pressure showed that 8 g. per day of
soluble fiber from oat bran reduced blood pressure compared to baseline.19
A small, pilot study showed a reduction in blood pressure in response to oat
cereal consumption in hypertensive adults.20 More recently, a meta-analysis
of 18 controlled trials found an association between diets rich in beta-glucan
from oats and lower blood pressure.21

For Purposes of Professional and Academic Discussion Only

For Purposes of Professional and Academic Discussion Only

DIGESTIVE
HEALTH
GRAINS INCLUDING OATS HAVE BEEN SHOWN
TO SUPPORT DIGESTIVE HEALTH.
Oats add dietary fiber to the diet which supports normal digestion. Oats are
also naturally gluten-free. However, they can become contaminated with glu-
ten as a result of being shipped with other grain products. In a review of the
literature, researchers concluded that long-term dietary intake of oats or
oat bran could have some benefit for people with irritable bowel syndrome
or ulcerative colitis. They also suggested that the majority of patients with
celiac disease can tolerate up
to 100 g. of uncontaminated oats, making gluten-free diets more tolerable.22
Oats’ fiber content, lipid profile and unique polyphenols are all thought to
have effects on the gut microbiota, making it possible that oats themselves
have a unique impact on microbiota associated digestive health.23

For Purposes of Professional and Academic Discussion Only

For Purposes of Professional and Academic Discussion Only

METABOLIC
BENEFITS/GLYCEMIC
RESPONSE
Another potential benefit of oats is blood glucose management. Overall, data
indicates that beta-glucan may improve glycemic control in healthy individu-
als and in individuals with diabetes. A recent meta-analysis revealed a benefi-
cial effect of oats intake on glucose control and lipid profiles in type 2 diabetic
patients. In 14 controlled trials, oats intake significantly reduced the con-
centrations of both glycosylated hemoglobin A1c (HbA1c) and fasting blood
glucose. The authors pointed to the UK Prospective Diabetes Study (UKPDS)
Group, which revealed that a 1 percent reduction in HbA1c was associated
with a 21 percent and 14 percent reduction in the risk of death related to dia-
betes and all-cause mortality, respectively. The meta-analysis authors noted
that this would translate to a clinically significant reduction in the risk of death
related to diabetes (8.82 percent) and overall mortality (5.88 percent).24

Similarly, a review of existing studies found that oat-based foods contain-

ing at least 4 g. beta-glucan may reduce the blood glucose response after a meal
in healthy individual.25 A study in healthy, older women showed that consumption
of oat products resulted in a reduced glycemic response compared to con-
sumption of glucose.26

For Purposes of Professional and Academic Discussion Only

For Purposes of Professional and Academic Use Only

SATIETY, HUNGER
AND FULLNESS
The scientific evidence on the role that oatmeal may play in promoting satiety
is growing. Current studies show that oatmeal may help people feel full for their
morning, particularly when part of a balanced breakfast.27 In a randomized
controlled trial, where subjects consumed isocaloric servings of either oatmeal
or an oat-based, ready-to-eat breakfast cereal (RTEC) in random order at least
a week apart, oatmeal increased fullness, reduced hunger, and reduced desire
to eat compared to the RTEC. In addition, energy intake at lunch was lower
after eating oatmeal. A similar study comparing both instant oatmeal (IO) and
standard oatmeal (SO) to a RTEC demonstrated that IO also increased fullness,
suppressed desire to eat and reduced prospective intake more than the
RTEC.28,29 These effects have been attributed to the viscosity of beta-glucan.30
While multiple factors contribute to how much people eat, foods that enhance
satiety may help individuals resist environmental cues like sight, smell, and
variety of food.31 To date, studies evaluating satiety after a meal have relied
mainly on acute measures of satiety such as hunger and fullness over several
hours and caloric intake at the next meal. Additional research is needed to
understand the impact of oat consumption on satiety and body weight over
longer time periods.

For Purposes of Professional and Academic Discussion Only

 For Purposes of Professional and Academic Discussion Only

SUMMARY
The benefits of adding more
whole grains to the Asian diet are
becoming more and more appar-
ent, but only a few official dietary
guidelines in the region encour-
age consumption of more whole
grains. Intake in many Asian
countries remains low. Oats are
one whole grain that could help
fill that dietary gap. The evidence
indicating myriad health benefits
for oats is strong and growing.
Research on the benefits of the
oat polyphenols AVAs is prom-
ising. To date, studies on AVAs
have shown positive effects on
biomarkers of oxidative stress
and inflammation. Research con-
tinues to show that oats have a
positive effect on cardiovascular
health. This includes more recent
research indicating a potential
beneficial effect on blood pressure,
particularly among hypertensive
individuals. Finally, preliminary
research that the insoluble and
soluble fiber in oats may help
support digestive health sim-
ilar to other fiber-rich foods is
an area of growing research.
Scientists are also looking at oats’
prebiotic capacity to benefit gut
and whole-body health.

CLEARLY, THERE IS A LOT MORE

TO LEARN ABOUT THE MIGHTY OAT.

For Purposes of Professional and Academic Discussion Only

For Purposes of Professional and Academic Discussion Only
1 19
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U, Hop L. Food-Based Dietary Guidelines of Southeast
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Wang S, Lay S, Yu H, Shen S. Dietary Guidelines for
Chinese Residents (2016): comments and comparisons.
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656. doi:10.1631/jzus.b1600341.
3 21
AK N, Koo H, JM H et al. Whole Grain Intakes in the Diets
Of Malaysian Children and Adolescents – Findings from the
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doi:10.1371/journal.pone.0138247.
4 22
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globaldietarydatabase.org/dietary-data-by-region.html.
Accessed May 26, 2018.
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AK N, Koo H, JM H et al. Whole Grain Intakes in the Diets
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MyBreakfast Study. PLoS ONE. 2015;10(10):e0138247.
doi:10.1371/journal.pone.0138247.
6 24
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Webster F. Oats. Elsevier Science; 2016:Chapter 6.
8
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(2015). Oatmeal consumption is associated with better diet
quality and lower body mass index in adults: The National
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10
Nutrients and health benefits. (2018). Choose MyPlate.
Retrieved 3 May 2018, from https://www.choosemyplate.gov/
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USDA National Nutrient Database for Standard
Reference: USDA ARS. (2018). Ars.usda.gov.
Retrieved 7 April 2018, from https://www.ars.usda.gov/
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2015-2020 Dietary Guidelines: Answers to Your
Questions. (2018). Choose MyPlate. Retrieved
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13
Chu, Y. (2014). Oats nutrition and technology (p. 3).
Chichester, West Sussex: John Wiley & Sons Inc.
14
Chu, Y. (2014). Oats nutrition and technology (p. 253-61).
Chichester, West Sussex: John Wiley & Sons Inc.
15
Whitehead, A., Beck, E., Tosh, S., & Wolever, T. (2014).
Cholesterol-lowering effects of oat β-glucan: a meta-analysis
of randomized controlled trials. The American Journal
of Clinical Nutrition, 100(6), 1413-1421. http://dx.doi.
org/10.3945/ajcn.114.086108
16
Bazzano, L., He, J., Ogden, L., Loria, C., & Whelton, P.
(2003). Dietary Fiber Intake and Reduced Risk of Coronary
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Davy, B., Davy, K., Ho, R., Beske, S., Davrath, L., & Melby,
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http://dx.doi.org/10.1093/ajcn/76.2.351
18
Connolly, M., Tzounis, X., Tuohy, K., & Lovegrove, J.
(2016). Hypocholesterolemic and Prebiotic Effects of
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†Based on U.S. Food and Drug Administration regulations, a “good source” of a nutrient contains at least 10% of the daily value (DV) for a nutrient. An “excellent” of a nutrient contacting
at least 20% of the DV for a nutrient.32
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pressure. Journal of Hypertension, 22(1), 73-80. http://
dx.doi.org/10.1097/00004872-200401000-00015
Keenan, J., Pins, J., Frazel, C., Moran, A., & Turnquist, L.
(2018). Oat ingestion reduces systolic and diastolic blood
pressure in patients with mild or borderline hypertension: a
pilot trial. Journal of Family Practice, 51, 369.
Evans, C., Greenwood, D., Threapleton, D., Cleghorn, C.,
Nykjaer, C., & Woodhead, C. et al. (2015). Effects of dietary
fibre type on blood pressure. Journal of Hypertension, 33(5),
897-911. http://dx.doi.org/10.1097/hjh.0000000000000515
Thies, F., Masson, L., Boffetta, P., & Kris-Etherton, P.
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review. British Journal of Nutrition, 112(S2), S31-S43.
doi:10.1017/S0007114514002293
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Tosh, S. (2013). Review of human studies investigating the
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26
Behall, K., Scholfield, D., & Hallfrisch, J. (2005).
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27
Geliebter, A., Grillot, C., Aviram-Friedman, R., Haq, S.,
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& Bordenave, N. et al. (2015). Instant Oatmeal Increases
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