Breakfast food lowers bad cholesterol in just 2 days, new study finds
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According to a recent study, eating oats for a short period of time may have a profound effect on cholesterol levels.
Researchers from the University of Bonn in Germany conducted a trial in which adults consumed a reduced-calorie diet consisting almost exclusively of oatmeal for two days.
All participants suffered from a metabolic syndrome associated with the risk of diabetes, including a combination of high body weight, high blood pressure, high blood sugar or high blood lipid levels, according to the university’s press release.
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32 participants ate a total of 300 grams of oatmeal, previously boiled in water, three times a day. They were only allowed to add fruit or vegetables to their meals and consumed about half their normal calorie intake.
A control group was placed on a reduced-calorie diet that did not contain oats. Although both groups benefited, those on the oat diet had their cholesterol levels “significantly improved.” After six weeks, this effect “remained stable.”
A new study found that eating oats for two days reduced bad cholesterol. (iStock)
Study author Marie-Christine Simon, an assistant professor at the Institute of Nutrition and Food Science at the University of Bonn, said in a statement that the level of LDL, or “bad” cholesterol, decreased by 10% in the oatmeal-eating group.
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“While this is not entirely comparable to the effect of modern drugs, it is a significant reduction,” Simon said. “They also lost an average of two kilos and their blood pressure dropped slightly.”
The authors concluded that the diet affected microorganisms in the intestine, leading to a positive reaction. The results were published in the journal Nature Communications.
Oats significantly reduced cholesterol levels, although not as much as modern medicine. (iStock)
Simon concluded that a short-term oat-based diet at regular intervals “may be a well-tolerated way to keep cholesterol levels within the normal range and prevent diabetes.”
“As a next step, it can now be clarified whether an intensive oat-based diet repeated every six weeks really has a lasting preventive effect,” he said.
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Certified holistic nutritionist Robin DeCicco, who was not involved in the research, said the findings are “meaningful” since oats are known to potentially lower LDL cholesterol.
Oats contain prebiotic fiber that feeds beneficial gut bacteria. According to the expert, when these bacteria ferment fiber, they produce compounds that support digestive health.
“The more beneficial gut bacteria you have in your stomach and around you, the more they can reduce or inhibit the production of LDL bad cholesterol,” New York-based DeCicco told Fox News Digital.
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Oats are also a whole grain that is naturally low in saturated fat, rich in fiber, and provides a good amount of plant-based protein.
“All of these are good for a heart-healthy, cholesterol-lowering diet,” DeCicco said.
Oats are a whole grain that is naturally low in saturated fat, rich in fiber, and provides a good amount of plant-based protein, all of which are good for heart health. (iStock)
DeCicco warned that diabetic or pre-diabetic people should “use caution” when eating oats.
“While oats may lower cholesterol, they are an extremely high-carb food,” he said. “Our advice to everyone who monitors their blood sugar, especially those with diabetes, is to eat foods that are low in starch and high in protein and fiber. [and to get] “He gets his carbohydrates mostly from vegetables and nuts.”
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Providence St. in Orange County, California. Megan Wroe, a registered dietitian at St. Jude Medical Center Health Center, agreed that oat consumption “lowered cholesterol levels in all populations studied, with the greatest effects seen in those with high levels.”
“There’s no significant risk, but some people may experience cramping or indigestion if they haven’t eaten a lot of fiber before and suddenly start eating oats every day,” Wroe, who was not involved in the study, told Fox News Digital. “Also, those who require a gluten-free diet will want to make sure the oats they eat are certified gluten-free.”
The nutritionist also shared the concern that oatmeal is often made with water or milk and eaten with added sugar and fruit, making it “potentially a very high glycemic index food.”
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“Knowing this, my recommendation is to eat oats as often as you like, choose steel-cut or rolled oats, use fruit for sweetness or a low-glycemic sweetener like monk fruit if necessary,” she advised.
Wroe also suggests finding a way to add protein to balance out the carbs. “This can be done by adding chia or flax seeds to oats, mixing them with protein powder, or garnishing them with Greek yogurt for serving,” she said.
