The Power of Oats
PLANT-BASED EATING
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There's a clear and growing movement towards plant-based eating, which means eating a diet centered around foods from plants like whole grains, fruits, vegetables, legumes, nuts and seeds.
Why do people choose to go more plant-based? It varies, but includes health reasons, ethical concerns and a desire to eat in a way that benefits the environment.
PLANT-BASED DIETS INCLUDES THE DIETS OF:
- Vegans - who exclude all animal products including dairy, eggs and honey.
- Lacto-vegetarians - who eat dairy foods but not eggs, seafood, meat or poultry.
- Ovo-vegetarians - who eat eggs but not dairy, seafood, meat or poultry.
- Lacto-ovo vegetarians - who eat dairy foods and eggs but not meat, seafood or poultry.
- Pescatarians: eat fish and/or shellfish.
- Flexitarians or Semi-vegetarian - who eat a mostly vegetarian diet with occasional meat and fish.
In addition to the above diets, the term plant-based diet is also used to describe a variety of dietary patterns which focus on plant-based foods, including the Nordic and Mediterranean diets. The common theme across all these diets is that they're based primarily on plants and low in red meat.
A dramatic change in the food system and a shift to increased production and consumption of plant-based food is critical to tackle challenges linked to climate change and public health as well as to manage to feed a growing population.
Plant-based diets, including plant-based drinks, have a positive impact on both planetary and human health, estimated to be greater than that of traditional dietary recommendations.
Recognition of the positive impact of plant-based diets is observable in various policy frameworks, including the EU Farm to Fork Strategy and the EU Beating Cancer Plan.
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EUFIC. What is a plant-based diet and does it have any benefits?
PLANT-BASED DAIRY ALTERNATIVES
Fortified plant-based dairy alternatives are an important product group which help to fulfil nutritional requirements of consumers who cannot or do not want to consume dairy products. Reasons for excluding dairy vary but include medical, ethical, health, environmental, religious, or other concerns.
Plant-based dairy alternatives have an important role in plant-based diets, as they reduce the complexity of plant-based eating and are highly compatible with existing food habits. Plant-based products have similar consumption situations to that of dairy, for example, plant-based drinks are added to tea, coffee and to breakfast cereals and are an easy swap for many people to take.
A recent Swedish report compared the nutrient density of dairy products and plant-based drinks based on nutrient rich food (NRF) index (based on nutrients in relation to recommended daily intake rather than being “equivalent”). The report concluded that fortified plant-based drinks and fortified low-fat milk products have equivalent nutrient density.
When choosing plant-based drinks, it is important to check whether they are fortified or not. Most plant-based alternatives are fortified with one or more nutrients, these typically include calcium, riboflavin, vitamins B12 and D and less frequently iodine. The value of fortified foods is widely recognised. They can play an important part in improving the micronutrient intake of a population and helping to eliminate micronutrient malnutrition.
Whilst there is support for the inclusion of fortified dairy alternatives within food based dietary guidelines, Governments are lagging behind with the integration of health and sustainability goals into national nutritional guidelines. Nevertheless, fortified plant-based alternatives to dairy products are increasingly featuring in the milk and dairy group within authorities' dietary recommendations offering strong evidence for their scientific support. Furthermore, it is hoped that fortified dairy alternatives will increasingly feature in such dietary recommendations, as they are updated.
Health benefits of plant-based eating
Healthful plant-based diets contain nutritient rich plant foods and limited consumption of red and processed meats and less healthy plant foods, for example those with low fiber content and/or those which are high in added sugar, salt and/or saturated fats.
A balanced, varied plant-based diet has been shown to offer numerous health benefits. Studies have found that healthful plant-based diets can improve several modifiable heart disease risk factors, including abdominal obesity, blood pressure, serum lipids and blood glucose, and prevent the development of early cardiovascular disease. Healthful plant-based eating patterns have been associated with a reduced risk of coronary heart disease (CHD), as well as diabetes and certain cancers.
Low intake of saturated fat and high intake of vegetables, fruits, whole grains, legumes, nuts and seeds - all of which are rich in fibre and phytonutrients - are characteristics of plant-based eating patterns and are thought to be responsible for these potential health benefits. They have also been associated with greater satiation and consequently, a lower energy intake and body weight. Other specific compounds inherent to plant foods may also have additional health benefits.
It’s likely that the benefits of plant-based eating patterns are not solely due to the absence of meat, but also to the inclusion of a wide variety of nutritious plant foods.
Springmann, M, et al analysed the co-benefits of different types of eating patterns on both health and climate change in a modelling study. They found that transitioning towards more plant-based diets, consistent with standard dietary guidelines, could reduce global mortality by 6–10% by 2050, compared to a reference scenario (and based on projections from the FAO). More than half of avoided deaths (51–57%) were due to decreased red meat consumption, 24–35% to increased fruit and vegetable consumption, and 19–30% to a lower prevalence of being overweight or obese associated with limiting excessive energy intake. More specifically, adopting a lacto-ovo vegetarian diet could reduce the combined number of deaths per year from coronary heart disease, stroke, cancer, and Type 2 diabetes by 17%, and a vegan diet reduced these deaths by 19% (compared with a reference diet) in 2050.
These diseases are the leading cause of illness and death and are very costly for the individual as well as for the society in both high and low-middle income countries.
NUTRITIONAL ASPECTS OF PLANT-BASED EATING
Well-designed plant-based diets are nutritionally sufficient and perfectly appropriate for all life stages. That said, depending on the level of animal food restriction, there are some nutrients that need specific attention:
Macronutrients:
Micronutrients:
Carbohydrates
Carbohydrates are important. Dietary recommendations advise that at least 50% of our daily energy comes from them.
Sources of carbohydrate include starchy foods like bread, pasta, and rice. Dietary recommendations advise choosing higher-fibre, wholegrain varieties.
Carbohydrates that are natural sources of dietary fibre are valuable to human health. Recent observational data suggests a 15-30% decrease in all-cause and cardiovascular related mortality, and incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes, and colorectal cancer when comparing the highest dietary fibre consumers with the lowest consumers.
Many of us are not meeting recommended intakes for fibre. Examples of fibre-rich foods include wholemeal and whole grain products, fruits, vegetables, lentils, beans, pulses, seeds, and oats.
Sugar is a ‘refined’ carbohydrate. Food-based dietary guidelines advise to eat fewer sugary foods to reduce the risk of unhealthy weight gain and tooth decay.
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Fat
Fats are a concentrated source of energy. They provide essential fatty acids that are required for good health, and they are also important for the effective absorption of fat-soluble vitamins.
Whilst fats and oils typically contain a mixture of saturated and unsaturated fats, we tend to describe a food as being high in saturated or unsaturated fat according to the highest proportion of fatty acids they contain.
Saturated fats are typically solid at room temperature and tend to be from animal sources (such as butter, ghee, lard), as well as some plant sources (like coconut and palm oil). Unsaturated fats are usually liquid at room temperature and come from plant sources (such as olive, rapeseed, sunflower, corn oils).
A plant-based diet often contains less saturated fat and more unsaturated fat than a diet based on animal foods. If carefully selected, fortified plant-based food alternatives are low in saturated fats and have the potential to be healthier and nutrient-rich alternatives to their animal counterparts and typically have smaller environmental footprints. This offers health benefits as discussed above.
Food-based dietary guidelines around the world advise people to replace saturated fats for unsaturated fats.
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EUFIC. Dietary fats Infographic.
Omega-3 Fatty Acids
Omega-3 fatty acids have been found to be beneficial for health.
They're commonly found in oily fish (docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)). Good plant-based sources of omega 3 fats, Alpha Linolenic Acid (ALA) include chia seeds, ground linseed, hemp seeds and walnuts, and use of vegetable (rapeseed) oil for cooking.
Whilst plant sources of omega-3 (ALA) are converted into other omega-3 fats, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the latter varies from person to person, and may be influenced by factors such as background diet. Vegans may therefore wish to consider EPA and DHA supplements from microalgae during periods of development (e.g., pregnancy, breastfeeding, and childhood) as advised by The Vegan Society.
YOU MAY ALSO LIKE TO READ:
BDA. Food Fact Sheet. Omega-3.
The Vegan Society. Omega-3 & Omega-6 fats.
EFSA. EFSA sets European dietary reference values for nutrient intakes.
PROTEIN
Protein is essential for growth and repair and the maintenance of good health.
Some people express concern that those who follow a plant-based diet may not consume enough protein. In reality, in most developed countries protein is not an issue of concern. Indeed, even if you eat a 100% plant-based diet, getting your days’ worth of proteins is not a problem, as long as you eat a balanced, varied diet and fulfil your energy needs.
The World Resources Institute Working Paper ‘Shifting Diets for a Sustainable Food Future’ shows that total protein intakes in all markets surveyed exceed recommended intakes. This trend is especially visible in developed countries, with protein intakes almost doubling the required needs in the USA, Canada, and Europe. The data also shows that for all markets, plant sources provide almost all required protein. For a significant portion of the Western population consuming a varied and plant-based balanced diet, the likelihood of protein deficiencies is very low.
Good sources of plant protein include lentils, beans, chickpeas, seeds, nuts and nut butters (e.g. peanut butter), and tofu. Many other plant foods also contain protein, including potatoes and a wide variety of grains, from bread, pasta, and rice to oats, quinoa, and breakfast cereals.
It is important to note that proteins from animal sources contain the complete mix of essential amino acids, whereas most plant foods contain limited amounts of one or more of the nine essential amino acids. For example, cereals, including oats, are generally low on lysine. The Swedish National Food Agency discusses the complementary action of different plant foods:
"An example is cereals and legumes. Cereals contain enough of the amino acids methionine and cysteine, which are limited in beans, peas and lentils. Legumes contain more of the amino acid lysine, which is not so abundant in cereals".
If you eat a plant-based diet, all of these essential amino acids can be found within plants. It is important that we eat a varied diet which meets our energy needs, eating different plant-based foods containing the range of amino acids throughout the day.
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EUFIC. Plant-based protein: all you need to know to get enough.
Calcium
Fortified plant-based alternatives to dairy products are increasingly featuring in the milk and dairy group within authorities' dietary recommendations offering strong evidence for their scientific support.
There is a misconception that cow’s milk is essential for strong bones and teeth. However, it is the calcium, rather than the cow’s milk which is key, along with other lifestyle factors known to help individuals achieve maximal peak bone mass early in life.
Dairy foods are a good source of calcium, so if these are excluded from the diet, it's important to obtain calcium from other plant-based sources.
For people with a low calcium intake, fortified foods are recommended to help meet the recommended daily intake of calcium.
Non-dairy sources of calcium include:
- Calcium fortified plant-based dairy alternatives, like Oatly
- Bread and foods containing (calcium fortified) flour
- Calcium-set tofu
- Leafy green vegetables, such as broccoli, kale, pak choi and Chinese cabbage, okra, spring greens (but not spinach*)
- Nuts, including almonds
- Seeds such as chia and sesame
- Dried fruit e.g. figs
*The large amount of oxalic acid in certain vegetables, such as spinach, reduces the absorption of calcium.
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Issue 10 of the e-newsletter ‘The Oatly Way’ which has special feature on bone health.
FAQ “What type of calcium is used in Oatly products and how bioavailable is it?”.
EUFIC. Calcium: foods, functions, how much do you need & more.
Iodine
Iodine contributes to the normal production of thyroid hormones (like thyroxine) and normal thyroid function; it is needed for many body processes including normal energy yielding metabolism and normal cognitive function – particularly for the development of a baby’s brain during pregnancy and early life.
Fish, shellfish and dairy are each good sources of iodine. The iodine content of cereals and grains is variable, as the exact amount depends on the amount of iodine in the soil where these foods were grown.
In some countries, like the UK, there is evidence that some people may not be getting sufficient iodine, particularly in pregnancy and especially if avoiding certain foods (e.g. vegetarians and vegans). While most adults following a diet containing milk, dairy products and fish should be able to meet their iodine requirements, an iodine supplement can help meet iodine needs for those who don't consume enough iodine-rich foods on a regular basis.
As people shift to plant-based alternatives the importance of fortifying these foods and drinks with iodine has been recognised. In several countries, where legislation allows it, plant-based drinks and gurts, including Oatly, are now fortified with iodine.
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Issue 14 of the e-newsletter 'The Oatly Way' which has a special feature on iodine.
Iron
Iron helps to make red blood cells. It also helps the immune system to work and the brain to function normally.
People eating a plant-based diet generally consume as much iron as omnivores, if not slightly more.
Common sources of iron in a plant-based diet include:
- Iron-fortified breakfast cereals
- Beans, peas and lentils
- Tofu
- Dark-green leafy vegetables like broccoli, cabbage, spinach, watercress and kale
- Whole grains like oats, brown rice, quinoa and wholegrain pasta
- Nuts eg cashew and seeds eg chia, hemp, pumpkin and ground linseed
- Dried fruit eg dried apricots, figs, raisins
It's important to note that iron in plant foods (non-haem iron) is less efficiently absorbed than iron in meat and fish (haem iron). Vitamin C is a known enhancer of non-haem iron absorption, so adding foods rich in vitamin C to meals e.g. pepper, broccoli, kiwifruit, pineapple is a good way to promote iron uptake in a plant-based diet.
Absorption is also regulated by bodily requirements, so lower body stores result in an increased absorption of non-haem iron. Additionally, dietary factors like phytic acid found in whole grains and legumes may influence non-haem iron uptake. Avoid drinking tea or coffee with meals as this can reduce iron absorption.
You can read more on phytic acid here, or go back to top.
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Riboflavin/vitamin B2
Riboflavin, also known as vitamin B2, contributes to normal energy yielding metabolism, and also helps keep the skin, eyes and nervous system healthy.
Meat, fish, eggs and dairy products are common sources of vitamin B2, so vegetarians and vegans should ensure they find alternative sources. Plant-based sources include:
- Fortified foods eg plant-based drinks, like Oatly (in many countries)
- Mushrooms
- Almonds
Selenium
Selenium plays a critical role in certain important antioxidant enzymes, which help protect the body against oxidative damage and keep our skin and nails healthy. It's also necessary to the use of iodine in thyroid hormone production, for immune system function and for reproductive function in males.
Fish, meat, eggs and milk are all good sources of selenium. Plant-based foods contain variable amounts of selenium but include:
- bread
- millet
- brown rice
- buckwheat
- sesame seeds
- legumes
- nuts, including brazil nuts, but also cashew nuts
- sunflower seeds
Some people may wish to consider supplementation to guarantee a reliable intake.
Vitamin A
Vitamin A is needed for a healthy immune system. It also helps with vision and to keep skin and mucous membranes, such as the nose, functioning normally.
Foods can contain vitamin A or carotenoids. Our bodies turn carotenoids from plant foods into vitamin A.
Plant-based sources of vitamin A:
- (Orange) sweet potato
- Butternut squash
- Carrot
- Spinach
- Dried apricots
- Cantaloupe melon
In some countries (eg. USA) some dairy and dairy alternatives are fortified with vitamin A.
Some fat spreads and margarines are fortified with vitamin A.
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The Vegan Society - Vitamin A
Vitamin B6
Vitamin B6, also known as pyridoxine, has several important functions including its role in helping to make red blood cells, maintaining a healthy immune system and regulating hormones. It's important for people who do not eat dairy to find alternate sources of it.
Fortunately, vitamin B6 is found in a wide variety of foods. Plant-based sources include:
- Some fortified breakfast cereals
- Yeast extract
- Soya beans
- Sesame seeds
- Some fruits and vegetables, including bananas, avocados and green pepper
Vitamin B12
Vitamin B12 has many important functions, including the formation of red blood cells and keeping the nervous system healthy. It's only found naturally in foods from animal sources and isn’t produced by plants, therefore vegans may not get enough of it.
If no animal products are eaten, dietary supplements and fortified foods may be recommended as a reliable source of vitamin B12.
Vitamin B12 can be obtained from either eating fortified foods twice per day aiming for 3mcg of vitamin B12 a day or taking dietary supplements of vitamin B12 (either 10mcg daily or at least 2000mcg weekly).
Foods fortified with vitamin B12 include:
- Vitamin B12 fortified plant-based dairy alternatives, like Oatly (in many countries); fat spreads and breakfast cereals
- Nutritional yeast flakes and yeast extracts.
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Issue 20 of the e-newsletter 'The Oatly Way' which has a special feature on vitamin B12.
Vitamin D
As vitamin D contributes to the normal absorption/utilisation of calcium and phosphorus, it therefore contributes to the maintenance of normal bones and teeth. Most of our vitamin D comes from adequate exposure to sunlight. Generally, substantially less vitamin D is formed by the skin during the winter months as well as in people with darker complexions and in those who cover their skin with clothes when outdoors.
Eggs and oily fish are natural sources of vitamin D, and plant-based sources include:
Sun-exposed mushrooms and fortified foods like vegetable spreads, breakfast cereals and plant-based dairy alternatives, like Oatly (in many countries).
For many fortified foods, as part of a varied diet, can be useful in maintaining vitamin D status.
It’s generally difficult to get enough vitamin D from food alone, so some countries now recommend taking a daily supplement of 10mcg/day during the autumn and winter months.
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Issue 3 of the e-newsletter 'The Oatly Way' which has a special feature on vitamin D.
FAQ “What type of vitamin D is used to fortify Oatly products?
Zinc
Contributes to a number of processes, including normal mental and immune functions.
Zinc is found in many foods. Shellfish, milk, dairy products and eggs are particularly good sources.
Plant food sources of zinc include:
- Whole grain products, such as wholemeal bread
- Nuts eg walnuts, cashew nuts
- Green leafy vegetables
- Seeds e.g. chia seeds, ground linseed, hemp seeds, pumpkin seeds,
- Soya foods e.g. tempeh, miso and tofu
- Legumes e.g. peas, beans, lentils and pulses
- Quinoa
*Like iron, the absorption of zinc in whole grains can be inhibited by phytic acid.
You can read more on phytic acid here, or go back to top.
Information about phytic acid
Phytic acid, also known as phytate, occurs naturally in bran (the husks or hulls of grains). Phytic acid combines with minerals like iron and zinc and reduces their absorption in the body.
Certain conditions, including long fermentation times, can help reduce levels of phytic acid, so sourdough bread and breads with long leavening times can be beneficial regarding iron absorption.
Oat husks/hulls (or 'oat bran') contain the highest proportion of phytic acid in the oat grain. This portion of (insoluble) fibre is removed during Oatly's production process, which helps ensure that mineral absorption is not inhibited.
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