I am delighted that so many visitors to www.peak.ag took part in the survey on the interactive BLOG. A relatively clear result shows that most of you would like to know more about OAT FLAKES.
This topic also fits in perfectly with the testosterone campaign, as oat flakes and Avena Sativa are said to have testosterone-stimulating properties.
I would like to respond to your desire to find out more about oat flakes today and provide you with all the information you need about this multi-talented food.
What are oats (Avena)?
Oats are a plant genus from the sweet grass family (Poaceae). Only its subspecies "seed oats" (Avena Sativa) is used as a crop plant.
What is seed oat?
As described above, seed oats are a subspecies of oats. If you are not familiar with the plant, you can imagine it as a long stalk of 0.6 - 1.5 meters with an ear at the top. Most seed oats are nowadays used for animal feed, but they can also be found on supermarket shelves in products such as oat flakes, muesli, baked goods and porridge.
How are rolled oats produced?
After harvesting and cleaning the raw grain, the oat grains are treated for several hours, first with steam and then with dry heat (kilning). This treatment produces the typical nutty aroma of the oat flakes. The heat also inactivates fat-splitting substances (enzymes), which would otherwise cause a rancid, bitter taste later during storage. The hulling process then takes place. However, only the husk (the dry shell or hull) is removed, the grain itself remains intact (whole grain). The hulled oat grains are then crushed. The flakes are given their final shape on the so-called "flaking chair", in which the oat kernels are flattened under great pressure between two smooth rollers.
What types of oat flakes are there?
Kerned flakes or large leaf flakes
They are made from whole oat kernels, are the most crunchy of their kind and swell the slowest when soaked.
Tender flakes or small leaf flakes
They are made by cutting oat kernels into small pieces and then rolling them. Tender oat flakes swell faster than their seeded counterparts.
Instant melting flakes
Processed oat flakes are rolled from oat flour. They are a foodstuff produced for infant nutrition and special diets. Melting flakes dissolve immediately when stirred into liquid and can be drunk without chewing.
What's inside?
The main ingredients are as follows:
- 16 % proteins
- 6.9 % fat
- 66 % carbohydrates (of which 12 - 14 % fiber)
Oatmeal also contains countless vitamins and minerals, as well as phytosterols and phytoestrogens.
I would now like to take a brief look at all the ingredients.
Individual calories
With 341 calories per 100 grams, oatmeal is a calorie bomb consisting of high-quality nutrients. Due to its high-quality caloric value, oatmeal should be part of every basic diet in bodybuilding. The supply of sufficient calories for muscle building is thus guaranteed. Hard gainers in particular benefit from the high calorie density.
Incorporate the calorie bomb oatmeal into your basic diet.
Individual consideration of proteins/amino acids
With a protein content of 16 %, oat flakes are the absolute best in their class of cereals. They contain the highest levels of all essential amino acids, beating all other cereals by far. 100 gr. Oat flakes, for example, contain the daily recommended intake of BCAA (leucine, isoleucine and valine) according to the RDA. For the bodybuilder, oat flakes are also a source of protein despite their actual character as a carbohydrate supplier and serve to provide all the essential amino acids for muscle building.
Also consider oatmeal as a source of amino acids for the daily protein mix.
In detail they contain
| Amino acids | / 100 g | RM / RI* |
| Tryptophan | 234 mg | 94 % |
| Threonine | 575 mg | 128 % |
| isoleucine | 694 mg | 107 % |
| leucine | 84 mg | 135 % |
| lysine | 1284 mg | 88 % |
| methionine | 312 mg | 73 % |
| cystine | 408 mg | 96 % |
| phenylalanine | 894 mg | 188 % |
| tyrosine | 573 mg | 121 % |
| valine | 937 mg | 144 % |
| histidine | 405 mg | 74 % |
* Reference Intake for an average adult (8400 kJ / 2000 kcal)
Oatmeal can also compete with animal protein sources when it comes to the content of the non-essential amino acid tryptophan.
Individual consideration of fatty acids
When listing the fatty acids it contains, it is noticeable that the ratio between saturated and unsaturated fatty acids is approx. 1:5.
The monounsaturated fatty acids mainly contain oleic acid. Compared to polyunsaturated fatty acids, oleic acid is only slightly sensitive to oxidation.
It also has a positive effect on the cardiovascular system, as it is able to lower LDL cholesterol. In bodybuilding, we benefit from monounsaturated fatty acids as they can be quickly and easily provided by the body as a source of energy.
Eating a portion of oatmeal before training therefore also ensures a high energy level during training due to the proportion of monounsaturated fatty acids.
Polyunsaturated fatty acids are also present in significant quantities. Oatmeal provides us with 2.87 grams (omega 6) and 0.16 grams (omega 3) of essential omega 6 and omega 3 fatty acids per 100 grams. The O6 / O3 ratio must be viewed critically. The sole intake of essential fatty acids via cereals leads to an excess of omega 6 fatty acids, which can have a detrimental effect on our organism.
When consuming moderate amounts of oatmeal or cereals in general, always make sure you also have a sufficient intake of omega 3 fatty acids.
As oatmeal is cholesterol-free, we do not expect any health disadvantages in terms of increased blood cholesterol levels.
In detail they contain
- saturated fatty acids - 1284 mg per 100 g
- monounsaturated fatty acids (oleic acid) - 2527 mg per 100 g
- polyunsaturated fatty acids - 2769 mg per 100 g
- Cholesterol - 0 mg per 100 g
Individual consideration of carbohydrates
Oat flakes do not contain any simple sugars. The largest proportion of carbohydrates comes from starch, the glycogen store of the plant world. Poly-, di- and oligosaccharides must first be broken down by the digestive system before they can be absorbed. Absorption is therefore delayed. This means that eating oatmeal does not cause any drastic insulin fluctuations, which can lead to an increased release of excess energy into the fat deposits. Instead, the nutrients enter the bloodstream slowly and thus guarantee a constant blood sugar level. The fiber and fats contained in the product also promote slow absorption.
In detail they contain
- Disaccharides - 1012 mg per 100 g(contained as sucrose (beet sugar) - 949 mg per 100 g)
- Maltose (malt sugar) - 63 mg per 100 g
- Oligosaccharides - 633 per 100 g
- Starch - 61645 mg per 100 g
Individual consideration of dietary fiber
At 12 - 14 %, the proportion of these indigestible compounds is definitely worth mentioning.
The dietary fiber contained in oat flakes is broken down as follows:
- water-soluble dietary fiber - 1629 mg per 100 g
- water-insoluble fiber - 3801 mg per 100 g
With the intake of 100 gr. of oat flakes provides approx. 20 % of the required daily amount of dietary fiber.
Water-soluble dietary fibers have a cholesterol-lowering effect as they bind cholesterol in the gastrointestinal tract. They are swellable and increase the stool volume, which leads to a faster excretion of partly toxic and harmful stool components. Water-insoluble dietary fibers bind water, also increase stool volume and stimulate intestinal activity.
In general, dietary fibres ensure a flat blood sugar curve and promote slow nutrient absorption.
Individual vitamins and minerals
Compared to other cereals such as barley, rye, wheat or rice, oat flakes contain the most vitamins and minerals in their entirety. Both groups of substances are essential for a functioning organism, a stable immune system and an efficient, active and passive musculoskeletal system.
Of all common cereals, oats contain the highest mineral content. The high iron content is even comparable with many types of meat. Zinc is also present in significant quantities.
The fat-soluble vitamins A, D, E and K contained in oatmeal are absorbed together with the substance required for absorption (fatty acids).
| Vitamins | / 100 g | RM / RI* |
| Vitamin B1 | 0.76 mg | 69 % |
| Vitamin B2 | 0.14 mg | 11 % |
| folate | 56 mg | 31 % |
| Pantothenic acid | 1.35 mg | 24 % |
| Vitamin E | 1.09 mg | 14 % |
| Minerals | / 100 g | RM / RI* |
| Potassium | 429 mg | 21 % |
| Calcium | 53.9 mg | 7 % |
| phosphorus | 523 mg | 65 % |
| magnesium | 177 mg | 63 % |
| Iron | 4.72 mg | 31 % |
| Zinc | 3.97 mg | 33 % |
| Copper | 0.63 mg | 28 % |
| manganese | 4.92 mg | 140 % |
* Reference Intake for an average adult (8400 kJ / 2000 kcal)
Seed oats (Avena Sativa) as a testosterone booster?
The data on the hormone-stimulating properties of Avena Sativa is more than sparse. Only one positive study on rats indicates a higher output of luteinizing hormone (LH), which in turn has an effect on the production of testosterone. In humans, Avena Sativa has only tested positive in people with testosterone deficiency. The use of Avena Sativa or even oatmeal to increase free testosterone should be viewed critically in athletes with normal endogenous testosterone production, even though the zinc contained in oats is essential for optimal testosterone release. An effect is possible if there is an existing testosterone deficiency or if the amount of free testosterone decreases with age. Some doping bodybuilders also use seed oats to boost the body's own synthesis after a course of anabolic steroids. I would not describe Avena Sativa as a testosterone booster.
Oatmeal, phytosterols and sport
Benefits for your health
Phytosterols belong to the group of secondary plant substances. As such, they are also absorbed through oatmeal. They reduce the absorption of cholesterol in the intestine. As cholesterol is also produced by the body independently of food, phytosterol intake results in increased endogenous (body's own) synthesis. Nevertheless, there is an overall reduction in total and LDL cholesterol. Phytosterols have the same effect in men and women and work independently of age. Triglycerides and HDL cholesterol remain unchanged
The phytosterol content in oatmeal ensures a decrease in LDL and total cholesterol, which is a health-promoting property in many cases.
Disadvantage for sport
Phytosterols lower total and LDL cholesterol regardless of whether the individual has normal or elevated blood lipid levels. This can be fatal for us in sport if we eat a low-cholesterol diet and still rely on anabolic hormones to build and maintain muscle. Cholesterol serves the body as a basic framework for the production of testosterone. If we do not have enough cholesterol in our body, this can lead to a reduced level of testosterone. In bodybuilding, people often eat a very low-cholesterol diet, especially when preparing for competitions, i.e. saturated animal fats are avoided as far as possible as they are the quickest way to get into the fat deposits. A low-cholesterol diet and the additional intake of cholesterol-lowering phytosterols may lead to a cholesterol and testosterone deficiency.
Doping athletes have no major problems to worry about, but the natural athlete should take this into account when choosing food.
Oatmeal, phytoestrogens and sport
Oat flakes contain phytoestrogens. Chemically speaking, these belong to the polyphenols. They have a molecular structure similar to oestrogens and are therefore able to bind to the androgen receptor. This enables them to have a low hormonal activity. Oestrogens are actually an important component of men's hormonal health. They affect bone metabolism, reproductive activity, fertility, lipid metabolism and vascular health.
As we can see in the table below, the proportion of phytoestrogens in oatmeal is very low compared to foods such as soybeans and should not be considered significant in the basic diet.
However, the low proportion becomes interesting and important when an athlete is approaching the final phase of his competition preparation. Here, the occurrence of oestrogen should be avoided as far as possible. Due to the hypocaloric diet and the high stress factor, testosterone levels are relatively low here. An unfavorable testosterone/estrogen ratio means that the athlete may retain some subcutaneous fluid and the skin may have an impure appearance. These two factors lead to points being deducted in the competition evaluation.
So eliminate oatmeal from your diet in the last few weeks before the competition.
| Food | Phytoestrogen content (per 100 g of food) |
| Tofu (1) Soybeans, cooked (1) Soy sprouts (1) Soy flour (1) Tempeh (1) Soy paste (1) Soy milk (1) Miso paste (1) Alfalfa sprouts (1) Green beans, raw (1) Lima beans, dried (1) White beans, dried (1) Mung beans, dried (1) Chickpeas, dried (1) Kidney beans, cooked (1) Round shelling peas, dried (1) Soy flakes (2) Linseed (2) Oat flakes (2) Oat bran (2) Wheat (2) Rye (2) Dried lentils (2) | 257 mg 1294 mg 578 mg 656 - 168 mg 513 mg 336 mg 54 mg 644 mg 51 mg 1.5 mg 14.8 mg 15.2 mg 6.1 mg 15.2 mg 4.1 mg 81.1 mg 366 - 501 mg 675 - 808 mg 2 mg 7 mg 5 mg 2 - 6 mg 18 mg |
Myth: Oatmeal cannot be absorbed raw, but must be cooked
There is a rumor in the bodybuilding scene that oatmeal can only be absorbed by the body when cooked.
I would like to refute this myth. It is just as possible to absorb oatmeal when it is raw as when it is cooked.
Eat your oatmeal raw or cooked, you will benefit from both!
Oatmeal and gluten intolerance
As oat flakes do not contain gliadin, they can even be eaten by people with allergies, coeliac disease (gluten intolerance) and chronic inflammatory bowel diseases (Crohn's disease, ulcerative colitis, irritable bowel syndrome or short bowel syndrome). Traditional grains such as wheat or rye are not suitable in this case. Gliadin and glutenin together form the gluten protein gluten.
Summary
I have listed the numerous benefits and positive properties of oat flakes in my explanations. In conclusion, it can be emphasized once again that this food belongs in the basic diet of a bodybuilder without any restrictions. Oat flakes are an absolute multi-talented food. They contain all macronutrients in relevant and balanced quantities and are also packed with countless vitamins, minerals and fiber that are important for sports and health. In competition with other cereals, they are the clear winner in terms of nutritional physiology. You only need to interrupt your intake for a few weeks during the final phase of a competition.
I can therefore only recommend, if you haven't already done so, that you make oatmeal a daily part of your diet.
I am already looking forward to your suggestions for a new food blog.
Until then, I wish all readers every success!
Sporty greetings
Holger Gugg
www.body-coaches.de
