According to a recent study, consuming oats for just a couple of days might significantly affect cholesterol levels. Researchers from the University of Bonn in Germany conducted a trial where adults followed a calorie-restricted diet primarily consisting of oatmeal for two days.
All participants had metabolic syndrome linked to a higher risk of diabetes, showing a mix of factors like high body weight, high blood pressure, and elevated blood glucose or lipid levels, as noted in a university press release.
The study involved 32 participants who consumed 300 grams of oatmeal, which was precooked in water, three times daily. They could only add fruits or vegetables and were limited to about half their usual calorie intake.
A control group had a similar calorie-reduced diet but without oats. Though both groups saw improvements, those eating the oat diet experienced a “significant” enhancement in cholesterol levels that remained stable after six weeks.
Marie-Christine Simon, a junior professor at the Institute of Nutritional and Food Science at the University of Bonn, explained that participants on the oatmeal diet saw a 10% reduction in LDL, or “bad” cholesterol. “That’s a considerable drop, though it doesn’t completely compare to modern medications,” Simon noted, adding that participants also shed an average of two kilograms and experienced a slight decrease in blood pressure.
The researchers attributed the positive effects to changes in gut microorganisms, with findings published in the journal Nature Communications.
Simon suggested that a short-term oat-based diet at regular intervals “might be a manageable way to keep cholesterol levels within normal limits and help prevent diabetes.” She also mentioned the importance of further investigating whether repeated intensive oat diets could provide lasting protective effects.
Robin DeCicco, a certified holistic nutritionist not involved in the study, commented that the results made sense, as oats are known for their potential to lower LDL cholesterol. Oats contain prebiotic fiber that fuels beneficial gut bacteria, which, when fermented, create compounds that aid digestive health. “The more good bacteria you have, the better they can help reduce the production of LDL cholesterol,” she explained.
Additionally, oats are a whole grain, naturally low in saturated fat and high in fiber, providing a decent amount of plant-based protein, which is beneficial for a heart-healthy diet.
However, DeCicco cautioned that people who are diabetic or prediabetic should be cautious with oats since they are high in carbohydrates. “It’s best for those monitoring blood sugar to focus on foods lower in starch and higher in protein and fiber,” she advised, recommending they get carbs mainly from vegetables and nuts.
Megan Wroe, a registered dietitian from the Wellness Center at Providence St. Jude Medical Center in California, concurred that oat consumption seems beneficial for lowering cholesterol across various populations, especially among those with high levels. “There aren’t significant risks, but if someone isn’t used to fiber, they might experience cramping or indigestion after suddenly increasing their oat intake,” she added, mentioning that those on gluten-free diets must ensure their oats are certified as gluten-free.
Wroe also pointed out that oatmeal, typically prepared with water or milk and often enhanced with sugar and fruit, could become a “very high-glycemic meal.” She suggested enjoying oats freely but opting for steel-cut or rolled varieties and using fruit or low-glycemic sweeteners as needed, like monk fruit. Adding protein can help balance out the carbs, which can be achieved with chia or flax seeds, protein powders, or a dollop of Greek yogurt.
*Original article source:* Eating oatmeal for two days has unexpected impact on heart health, study suggests
