WHOLE OATS:  Considered the Perfect Grain for the Horse

Oats are the safest grain to feed horses.  Because of the fiber content about 13% oats have more bulk.  Bulk makes it more difficult for the horse to overeat and get colic or founder.  Oats provide energy and contribute both starch and dietary fiber and have a high concentration of well-balanced protein.   Oats also contain essential vitamins, minerals, and fatty acids and, in recent years, have been recognized as an important source of soluble fiber.  Soluble fibers have been shown to slow the increase in blood glucose.  Oats also contain phytochemicals that have been associated with protection from chronic disease.  Whole oats contain more lipids (a fat-like molecule that is one of the major building blocks of animals cells) than other grains.  Oats are high in unsaturated fatty acids, especially linoleic acid, an essential fatty acid.  Linoleic acid is used to help regular smooth muscle.  This lipid fraction of oats also contains food components, including vitamin E, carotenoids, and tocotrienols with fascinating biological properties.

Oats that are not extensively milled are a significant contributor to our micronutrient intake (Vitamins and minerals that the human body needs in very small amounts in order to function properly).  Oats are a good source of manganese, magnesium, selenium, and iron, as well as calcium, zinc, and copper.  Oats contain small but significant quantities of several of the essential vitamins, particularly, thiamin, folic acid, biotin, and panthothenic acid.  Oats contain little or no vitamins A, C, or D.

Oats contain hundreds of phytochemicals or plant chemicals that are currently being studied for their protective properties against chronic diseases.  Whole grains including oats are concentrated sources of antioxidants, substances that delay the onset or slow down the rate of oxidation in the body.  Antioxidants in whole grains include vitamins (vitamins E, beta-carotene), trace minerals (selenium, copper, zinc, and manganese), phenolic acids and phytate.  Antioxidants are thought to decrease the risk of cancer and cataracts, as well as aging.

Oats are good sources of compounds with vitamin E activity, including tocotrienols.  Grains contain more tocotrienols than other food products.  Tocotrienols have vitamin E activity but are also inhibitors of cholesterol synthesis and have been found to lower serum cholesterol. 

Oats are low in grain net carbohydrates and high in dietary fiber, low in saturated fat, and concentrated in micronutrients including vitamins and minerals and the exciting new area of phytochemicals.

References:  Oats: Chemistry and Technology, Webster, F.H., ed., American Association of Cereal Chemists, Inc. St. Paul, MN, 1986.

Oat Science and Technology, Marshall, H.G., Sorrells, M.E., eds., American Society  of Agronomy, A Series of Monographs, #33, Madison, WI, 1992.
Whole Grains: Health and Nutritional Issues, Critical Reviews in Food Science and Nutrition, Clydesdale, F.M., ed., Vol 34(5&6), 1994

North American Millers’ Association www.namamillers.org


BARLEY: A Nutritional Powerhouse

As cereal grains go, barley is a winner when it comes to good nutrition.  This centuries-old grain is packed with fiber, contains important vitamins and minerals, is slim on fat, and, like all plant products, cholesterol-free. Barley is considered a food with a low Glycemic Index.  

Research shows that barley beta-glucan soluble fiber promotes healthy blood sugar by slowing glucose absorption. 

Here’s a closer look:
Fiber:  
Barley is a great source of dietary fiber and actually contains both soluble and insoluble fiber.  Soluble fiber is effective in lowering blood cholesterol and can reduce the risk of heart disease.  Soluble fiber is also beneficial in slowing the absorption of sugar and reducing the risk for developing type 2 or non-insulin-dependent diabetes.  The insoluble fiber found in barley may be beneficial in helping the body maintain regular bowel function.  Insoluble fiber may also help lower the risk for certain cancers such as colon cancer.

Cholesterol and fat
:  Like all plant foods, barley is naturally cholesterol-free and low in fat.  A 1/2-cup serving of cooked pearl barley, a typical grain serving, contains less than 1/2 gram of fat and only 100 calories*
*Source: USDA Nutrient Database for Standard Reference 13 (November 1999)

Vitamins and minerals
:  Barley contains several vitamins and minerals including niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.

Antioxidants
:  Barley contains antioxidants, which are also important for maintaining good health.  Specifically, antioxidants work to slow down the rate of oxidative damage by gathering up free radicals that form when body cells use oxygen.
 
Phytochemicals
:  Barley contains phytochemicals, which are natural plant-based chemicals.  Studies indicate that phytochemicals may decrease the risk for certain diseases such as heart disease, diabetes and cancer.

Health and nutrition professionals can't stress enough to add plenty of whole grain, high fiber foods such as barley in the daily diet.

PEAS: The Resistant Starch

Peas are an excellent source of protein and fiber. Peas are in the legume family and are known to regulate the breakdown of starch into sugar keeping the blood sugar level steady. Peas are rich in essential vitamins, minerals, phytonutrients, antioxidants, and have anti inflammatory benefits. Peas also contain a small amount of Omega-3 (ALA) and Omega-6 (linoleic acid).

Peas are actually classified as a Resistant Starch (RS) or non-glycemic carbohydrate, which acts more like fiber than a carbohydrate with many health benefits ie; healthy blood sugar, digestive/colonic health. 

Antioxidant and Anti-Inflammatory Benefits

Green peas are loaded with antioxidants and anti-inflammatory nutrients, and these health-supportive nutrients are provided in a wide range of nutrient categories.   Antioxidant vitamins provided by green peas include vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc is also found in this amazing food. Yet another key anti-inflammatory nutrient needs to be added to this list, and that nutrient is omega-3 fat. Recent research has shown that green peas are a reliable source of omega-3 fat in the form of alpha-linolenic acid (ALA).

Support for Blood Sugar Regulation:
As mentioned in the previous section, blood sugar regulation has been an area of special interest with respect to green peas and its fellow legumes. Few foods provide us with such substantial amounts of protein or fiber as green peas. These outstanding fiber and protein amounts directly regulate the pace at which we digest our food. By helping to regulate the pace of digestion, protein and fiber also help regulate the break down of starches into sugars and the general passage of carbs through out digestive tract. With better regulation of carbs, our blood sugar levels can stay steadier.

Peas are used extensively in Europe in horse feed.  Lastly, peas are also environmentally friendly. Peas are able to take nitrogen from the air and convert it into more complex, usable forms. This process increases nitrogen available in the soil without the need for added fertilizer.

References
    Babatola LA, Ojo DO and Lawal IO. Influence of Storage Conditions on Quality and Shelf Life of Stored Peas. Journal of Biological Sciences 2008, 8(2): 446-450. 2008.
    Edelenbos M, Christensen LP and Grevsen K. HPLC determination of chlorophyll and carotenoid pigments in processed green pea cultivars (Pisum sativum L.). J Agric Food Chem. 2001 Oct;49(10):4768-74. 2001.
    Hernandez-Ramirez R, Galvan-Portillo M, Ward M et al. Dietary intake of polyphenols, nitrate and nitrite and gastric cancer risk in Mexico City. Int J Cancer. 2009 September 15; 125(6): 1424-1430. 2009.
    Ismail A, Tiong NW, Tan ST et al. Antioxidant properties of selected non-leafy vegetables. Nutrition and Food Science. Bradford: 2009. Vol. 39, Iss. 2; p. 176-180. 2009.
    Jokanović MR, Jovićević D, Tepić AN et al. Suitability of some green pea (Pisum sativum L.) varieties for processing. Suitability of some green pea (Pisum sativum L.) varieties for processing. Acta Periodica Technologica 2006, 37: 13-20. 2006.
    Lisiewska Z, Słupski J, Kmiecik W et al. Effect of pre-freezing and culinary treatment on the content of amino acids of green pea. Acta Scientiarum Polonorum 2008, 7(4): 5-14. 2008.
    Moriyama M and Oba K. Comparative study on the vitamin C contents of the food legume seeds. J Nutr Sci Vitaminol (Tokyo). 2008 Feb;54(1):1-6. 2008.
    Murakami T, Kohno K, Matsuda H et al. Medicinal foodstuffs. XXII. Structures of oleanane-type triterpene oligoglycosides, pisumsaponins I and II, and kaurane-type diterpene oligoglycosides, pisumosides A and B, from green peas, the immatu. Chem Pharm Bull (Tokyo). 2001 Jan;49(1):73-7. 2001.
    Rickman JC, Barrett DM and Bruhn CM. Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. J Sci Food Agric 87:930-944 (2007). 2007.
    Sievenpiper JL, Kendall CW, Esfahani A et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009 Aug;52(8):1479-95. 2009.
    Trinidad TP, Mallillin AC, Loyola AS et al. The potential health benefits of legumes as a good source of dietary fibre. Br J Nutr. 2010 Feb;103(4):569-74. Epub 2009 Oct 14. 2010.
    Xu BJ, Yuan SH and Chang SK. Comparative analyses of phenolic composition, antioxidant capacity, and color of cool season legumes and other selected food legumes. J Food Sci. 2007 Mar;72(2):S167-77. 2007.
    Yoshida H, Tomiyama Y, Saiki M et al. Tocopherol Content and Fatty Acid Distribution of Peas (Pisum sativum L.). JAOCS, Journal of the American Oil Chemists' Society 2007, 84(11): 1031-1038. 2007.
    Zhang D, Hendricks DG, Mahoney AW et al. Bioavailability of Iron in Green Peas, Spinach, Bran Cereal, and Cornmeal Fed to Anemic Rats. Journal of Food Science, 1985; 50(2): 426-428. 1985.
More of the World's Healthiest Foods


What is a Resistant Starch: As in Oats, Barley, & Peas

The powerful nutrient that has dietitians and other healthcare professionals talking is called resistant starch.

What is resistant starch? It's is a type of carbohydrate found in certain fruits, vegetables, grains, legumes, and some dairy foods. Unlike other carbohydrates, resistant starch isn't entirely broken down by the body, which is how it got its name because it "resists" digestion. Although resistant starch is molecularly similar to a carbohydrate, it is digested like fiber, meaning it passes into the large intestine intact.

Nutrition experts have begun to classify resistant starch as a type of fiber. But resistant starch may have an added benefit that soluble and insoluble fibers don't have. Once it reaches the large intestine, resistant starch is fermented, which creates a beneficial fatty acid called butyrate. Butyrate may block your liver's ability to use carbohydrates for fuel, which in turn causes stored body fat and recently consumed dietary fat to be burned for fuel instead. Since carbohydrate is your body's preferred form of fuel, cutting off access to carbohydrate may force your body to turn to fat as an alternative fuel source. 

Results from animal studies have shown that resistant starch causes animals to produce more satiety-inducing hormones.  Recent studies have found that resistant starch also helps prevent constipation and improve colon health.

Resistant starch can also increase absorption of certain minerals, including calcium. It's also thought to prevent some types of cancer. Resistant starch can be found in many foods, but there are certain foods that contain high amounts of this miracle nutrient.

Foods with highly-concentrated amounts of resistant starch include oats, puffed wheat cereal, slightly green bananas, whole-grain breads, Italian and sourdough bread, legumes (beans and peas), cooked and cooled potatoes and yams, cooked and cooled rice and pasta (both whole-grain and refined grain), cooked plantains, corn flakes, rice cereal, potato chips, corn tortillas, barley, and millet. 

Sources:

Kari Hartel, RD, LD is a Registered Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. Contact Kari at KariHartelRD@gmail.com.

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