Should Oats Replace Rice? Avena sativa, or people better know it as oats, is a cereal plant that is used as a high source of fiber and carbohydrates by the community. Oats are a highly produced cereal crop native to the Mediterranean region after wheat, maize, rice, barley, and sorghum. This cereal originating from the Mediterranean region is popular in the USA, Canada, Poland, Russia, and Germany.

Botanical name: Avena sativa

Kingdom: Plantae plants

Subkingdom: Tracheobionta: vascular plants

Superdivision: Spermatophyta: seed plants

Division:  Magnoliophyta: flowering plants

Class: Liliopsida: monocotyledons

Subclass: Commelinidae

Order: Cyperales

Family: Poaceae: grass family

Genus: Avena: oat

Species: A. sativa: common oats, A. byzantina, A. fatua, A. diffusa, A. orientalis

Eating oats as needed has a very beneficial impact on the body because oats contain rich in macro nutrients such as carbohydrates (77%), fat (12%), protein (11%), rich in micronutrients (magnesium, calcium, iron, phosphorus, potassium, folic acid, and pantothenic acid), soluble fiber (β-glucans) and was recently found to contain Poly Phenolics. The extraordinary nutritional content possessed by oats is different from the nutritional content found in other cereals. In oat seeds, in addition to polyphenolic compounds are antioxidants that can prevent cancer due to free radicals, namely trichotrienols, ferulic acid, and caffeine. The variety and richness of nutrients in oats are very good for consumption by everyone, especially for people who want a healthy diet and for children. Children are very good at consuming oats because there are auxins that help growth and there is silica which has a diuretic effect to facilitate the metabolic process.

Information Table Nutritional Value of Oats (100 gr/serving)

Other benefits that can be felt from consuming oats, namely high soluble fiber content to facilitate the digestive process (such as preventing constipation, hemorrhoids, and colon cancer), lowering cholesterol levels in the blood, thereby reducing the risk of coronary heart disease and diabetes. The soluble fiber works by binding to digestive cholesterol and then eliminating it with other impurities. Therefore, currently, oats are widely consumed by people who want and are on a healthy diet, namely by replacing white rice by consuming processed oats.

Should Oats Replace Rice? What causes oats to replace white rice? Oats and white rice have been used as a source of carbohydrates by the community. However, did you know that the types of carbohydrates contained in the two types of cereals are different. Rice is a processed rice cereal that is rich in carbohydrates but is a simple type of carbohydrate.

In contrast to oats, oats contain complex carbohydrates that are good for your health and can fill you up for a longer period of time. Simple carbohydrates are the types of carbohydrates that are found in white rice, potatoes, sugar, and noodles. Simple carbohydrates in the body can quickly increase blood sugar levels so that they have a high risk of causing the body to become stretchy, obesity, diabetes, and risk of coronary heart disease.

Unlike the case with simple carbohydrates, complex carbohydrates that can be found in oats, brown and black rice, wheat, or sweet potatoes have a longer time to be digested so they will not increase blood sugar quickly, are longer filling, low in calories, and contain fiber. which is higher than that of simple carbohydrates.

Contributor: Agusni Rohmayanti 4th semester student of Bachelor of Nutrition, FKM UI Reference:
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Widyastuti. L., Nugroho, W. Rilianti, A. 2010. Oats‐Bekatul Sebagai Pangan Fungsional. Jurnal Penelitian Mahasiswa UNY. Yogyakarta. Vol 5. No. 2

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