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ZOE Science & Nutrition
The best (and worst) oats for your health | Prof. Sarah Berry
Mar 6, 2025
In this insightful conversation, Professor Sarah Berry, a nutrition expert from King's College London and chief scientist at ZOE, dives deep into the world of oats. She discusses the surprising differences between instant, rolled, and steel-cut oats, emphasizing how processing affects their health benefits. Using continuous glucose monitors, they reveal how different oat types influence blood sugar levels. Sarah further addresses concerns about pesticides and examines the nutritional claims of oat milk, offering tips for choosing the healthiest oat options and delicious alternatives.
57:51
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Quick takeaways
- Different types of oats, like instant and steel-cut, significantly affect blood sugar responses due to their processing levels.
- Beta-glucan, a soluble fiber in oats, is crucial for lowering cholesterol and requires approximately three grams for health benefits.
Deep dives
The Oat Controversy: Health Benefits vs. Blood Sugar Response
Oats have garnered attention due to conflicting beliefs about their health benefits and potential negative effects on blood sugar levels. Although oats are often marketed as heart-healthy, their impact on individuals can vary significantly. A real-time blood sugar tracking experiment conducted during the episode illustrated how consuming different types of oats can lead to markedly different blood sugar responses. Instant oats produced a significant spike in blood sugar, highlighting the importance of choosing less processed forms like steel-cut or rolled oats for better metabolic control.
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