燕麦与健康的科学共识（2025）

一、燕麦的种植及加工

燕麦具有较高的经济价值,因耐寒、抗旱、耐瘠薄、耐适度盐碱且种植风险小等特点在全球广为种植。中国已逐步构建起较为完整的燕麦产业链,目前总加工能力约为75万吨/年,规模性加工企业超150家,形成了华北、华南、华东、西北产业集群[7]。保留完整籽粒结构的燕麦为现在市场上常见的全谷物产品,如燕麦米、生压燕麦片、钢切燕麦等,此外也有燕麦面粉及面制品、燕麦奶、燕麦饼干、燕麦面包等燕麦加工产品[8]。

二、燕麦的营养特征

燕麦是膳食中重要的全谷物之一。燕麦含有丰富的蛋白质和人体必需氨基酸,其中赖氨酸含量较高,蛋白质的吸收利用率更好,属于优质的谷物蛋白。燕麦含有丰富的膳食纤维且可溶性膳食纤维的含量高于其他常见谷物,其中最为突出的标志性成分是β-葡聚糖[9-10]。燕麦具有相对较高的脂肪含量,其中80%以不饱和脂肪酸的形式存在。燕麦还含有较多的维生素B₁、维生素B₂、钙、铁等微量营养素和多酚、植物甾醇等植物化合物。

# 三、燕麦与健康的科学共识

燕麦是全谷物中健康效应研究较为充分的品种,尤其是围绕燕麦可溶性膳食纤维β-葡聚糖的研究最为充分。国内外多项参考世界卫生组织推荐的证据评价方法和标准对燕麦等全谷物与慢性病的研究发现,燕麦在降低心血管疾病风险、降低餐后血糖反应、肠道健康等方面的研究证据充分。

(一)燕麦有助于降低心血管疾病风险

燕麦β-葡聚糖可在肠道内形成黏性物质,进而使膳食胆固醇摄入减少以及胆汁酸重吸收受损,从而降低血液中总胆固醇及低密度脂蛋白胆固醇(low-density lipoprotein cholesterol, LDL-C)水平[11]。

摄入燕麦β-葡聚糖有助于降低心血管疾病风险,这一点被大量科学研究证实并得到许多官方机构和学术组织的认可[12-17]。

美国食品药品监督管理局基于相关科学证据于1997年首次批准了来自燕麦的可溶性纤维β-葡聚糖与降低心脏病风险的健康声称[18]。自此,燕麦β-葡聚糖的健康声称陆续被多个国家批准。例如,加拿大卫生部[19]、欧洲食品安全局[20-21]批准了燕麦β-葡聚糖降低血胆固醇和冠心病风险的健康声称,澳新食品标准局[22]批准了燕麦β-葡聚糖降低血胆固醇和降低膳食胆固醇吸收的健康声称。印度尼西亚食品药品监督管理局[23]、巴西卫生监督管理局[24]、韩国食品药品安全部[25]、马来西亚卫生部[26]均批准了类似声称。

中国尚无相关健康声称,但《成人高脂血症食养指南(2023年版)》将燕麦列为成人高脂血症人群宜选择的谷类品种[27]。中国居民膳食营养素参考摄入量提出的β-葡聚糖辅助降低血胆固醇的特定建议值为3g/d[28],这一建议值与上述各国管理部门提出的建议一致。3gβ-葡聚糖相当于70~80g全燕麦。

(二)燕麦有助于降低餐后血糖反应

燕麦β-葡聚糖通过增加上消化道内容物的黏稠度,减缓胃排空速度,降低淀粉的消化速率并延碳碳水化合物在小肠的吸收,从而实现降低餐后血糖反应及胰岛素水平的作用,这已得到诸多临床研究及荟萃分析的支持[29-32]。

我国《成人糖尿病食养指南(2023年版)》[33]、美国糖尿病协会[34]和加拿大糖尿病协会[35]的饮食建议中均推荐燕麦作为健康主食的选项。需要注意的是,燕麦的不同加工方式会影响血糖和胰岛素反应,需要控制餐后血糖的人可以优先选择燕麦米、燕麦麸、燕麦片粥、燕麦粗粉饼干等升糖指数较低的品类。

此外欧洲食品安全局曾于2011年发布一项评估意见,允许对燕麦及大麦食品作出降低餐后血糖的健康声称。该文件指出:“燕麦和大麦中的β-葡聚糖与降低餐后血糖反应存在因果关系。前提条件是目标人群每进食30g有效碳水化合物,应当包含4g来源于燕麦或大麦的β-葡聚糖[21]。”印度尼西亚食品药品监督管理局[23]马来西亚卫生部[26]也陆续批准了β-葡聚糖与辅助降低餐后血糖的健康声称。

(三)燕麦有益于肠道健康

燕麦含有丰富的膳食纤维,它们可以吸收水

中华预防医学杂志 2026年1月第60卷第1期 Chin J Prev Med, January 2026, Vol. 60, No. 1

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分、增加粪便体积、促进肠道蠕动,从而改善便秘症状和肠道健康。《中国慢性便秘专家共识意见》指出,增加膳食纤维和水的摄入、增加运动等生活方式调整是慢性便秘的基础治疗措施[36]。中华医学会老年医学分会[37]、美国国立卫生院[38]、加拿大阿尔伯塔卫生服务部[39]等机构也给出了类似建议。

国际癌症研究机构和美国癌症学会的报告指出,增加膳食纤维的摄入很可能降低结直肠癌的风险[40]。欧洲食品安全局批准了“燕麦和大麦谷物纤维可以增加粪便体积”的健康声明,前提条件是符合要求的高纤食品[41]。此外,研究显示,燕麦β-葡聚糖还能有效提升肠道有益菌(如双歧杆菌和乳杆菌)数量或比例,且通过被肠道菌群选择性利用并给宿主带来健康益处,说明燕麦β-葡聚糖具有益生元效应[42],摄入燕麦可以通过促进有益菌群的生长进而改善胃肠道健康状况[43]。

四、建议

应加强燕麦相关科普,满足消费者多元需求。我国居民全谷物和膳食纤维摄入量均严重不足,燕麦在优化膳食结构方面可以发挥独特作用。一是加强公众科普和膳食指导,鼓励将燕麦等全谷物更多地纳入一日三餐的主食搭配。二是借鉴国际经验,在充分论证的基础上完善食品声称相关管理措施,推动燕麦健康声称的应用。三是进一步拓宽燕麦消费场景,比如与餐饮融合的燕麦咖啡和佐餐饮品、具有低升糖指数、益生菌、益生元、低敏、植物基等属性的衍生产品,满足消费者多元需求。

利益冲突 所有作者声明无利益冲突

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