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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Episode guests

Sarah Berry

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Episode notes

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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.

Concerns about pesticides in oats highlight that while organic options are safer, conventional oats are generally safe for consumption.

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.

Intro

2min

Understanding Oats: Benefits and Processing

8min

The Heart Benefits of Oats

3min

Blood Sugar and Oats: A Deep Dive

16min

The Health Benefits of Oats: Fiber and Personalization

4min

Exploring Oat Health Benefits and Pesticide Concerns

6min

The Oat Milk Dilemma: Health Insights and Alternatives

16min

Engaging Nutritional Experiments and Personalized Health Solutions

2min

Oatmeal has long been considered a heart-healthy breakfast, but is it really as good for us as we think?

In this episode, Jonathan and Sarah break down the great oat debate. First, they explore the different types of oats - instant, rolled, and steel-cut and how processing impacts their nutritional value. Then, they put oats to the test using continuous glucose monitors (CGMs), comparing instant to steel-cut, with and without toppings, to demonstrate how blood sugar works.

Sarah also discusses wider debates around oats: Are pesticides a concern? Is oat milk as healthy as it claims? Finally, she shares the ultimate guide to choosing the healthiest oats - and for those who prefer alternatives, she’s got delicious, nutrient-packed swaps to try.

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Timecodes

00:00 The breakfast of champions?

01:40 Quickfire questions

03:17 What are oats?

05:03 Oats vs wheat

08:20 What are instant oats?

09:58 Are oats good for your heart?

12:20 ZOE’s oats experiment