“I would say the idea that they are higher in residual pesticides is a falsity,” Colgrave says.
Some of her research has looked at whether avenin, which is sometimes compared to gluten, interacts with the body to trigger inflammation.
Minimally processed forms of oats, like steel-cut or rolled oats, retain more nutrients.Credit: iStock
“We found oats have a fewer number of epitopes – the triggers of coeliac disease – and they have less toxic forms and lesser amounts,” says Colgrave. “The growing consensus is oats can be consumed safely in a gluten-free diet.”
The caveats to this – for those with coeliac disease – is to make sure you buy wheat-free, pure or uncontaminated oats (not processed in a facility that also processes other gluten-containing grains) and to do it under your doctor’s guidance.
And although lectins and phytates are sometimes referred to as “anti-nutrients”, and in large quantities can be problematic for certain people, research suggests they have health benefits, too, including cancer-preventing properties.
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“Diets that are rich in plant foods are inevitably shown to be beneficial,” says Dr Joanna McMillan, a nutrition scientist, dietitian and Scotswoman whose birthright is the defence of porridge. “If [phytates and lectins] were truly harmful, we wouldn’t see that association with plant-rich diets.”
That is not to say they are right for everyone or right in every form. “For some people who have particular sensitivities or gut problems, they may benefit from a lower lectin diet,” McMillan says.
The processing and preparation of oats affects how they are absorbed, too.
By soaking them overnight or cooking them, the amount of phytates and lectins they contain is dramatically reduced while the availability of their nutrients is improved.
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Minimally processed forms of oats, like steel-cut (chopped whole grain) or rolled oats (steamed and pressed), retain more nutrients and are absorbed more slowly by the body, so they don’t spike our blood sugar as much as instant oats. They are also less likely to have additives thrown in.
And speaking of additives, mind the ingredients in your oat milk. Have it in your latte, but don’t expect it to have the nutritional profile of former premier Bob Carr’s beloved wild oats.
So, whether you’re an athlete, average Joe, paleo or politician, feel free to enjoy your porridge in peace. It was, after all, the dish upon which empires were built.
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