Oats For Cholesterol And Its Benefits
10 Min Read
Oats are a great breakfast option, whether simple or with fruit, seeds, and nuts. Besides being rich in taste, oats also have a very impressive benefit. Oats are made from ground oatmeal and can be used to make porridge, biscuits, smoothies, and snacks.
A bowl of oats in the morning can help with heart health. Oats have been found to have heart-healthy properties. This is primarily due to oats' high concentration of water-soluble dietary fibres, particularly beta-glucan. In addition, several research studies have been conducted throughout the years to demonstrate the benefits of oats in decreasing cholesterol levels and weight loss.
Table Of Contents
1. Role Of Oats In Lowering Cholesterol
2. What Do The Studies Say?
3. What Are The Benefits Of Oats?
4. Tips To Add Oats In Diet To Lower Cholesterol Effect
5. Dietitian’s Recommendation
6. The Final Say
Role Of Oats In Lowering Cholesterol
Oats are a good source of soluble and insoluble fibre, which is important for your body's wellness. Its ability to decrease cholesterol is ascribed to beta-glucan, a type of soluble fibre. The cholesterol-lowering action of oats is attributable to beta-glucan, a soluble fibre.
The relationship between beta-glucan and cholesterol levels is well established enough that various official authorities have approved health claims based on it. Beta-glucan can help decrease cholesterol in a variety of ways. For example, half a cup (100 g) of dried oats contains around 8 g of beta-glucan.
After a meal, for example, the liver creates bile, which is stored in the gallbladder and then released into the intestines to aid digestion. Oats can bind with bile acids and eliminate them from the body, which aids in cholesterol reduction.
Once in your gut, beta-glucan prevents bile from flowing through the gut wall and into your circulation. Instead, this bile lingers in your intestines and finally excretes.
As a result, your body produces more bile, which contains cholesterol from your blood. This reduces the amount of cholesterol in your blood.
What Do The Studies Say?
For decades, scientists have suspected a link between oats and cholesterol levels. A little research published in 1963 evaluated the effects of rolled oat bread on ordinary bread.
The investigators discovered that people who had the oat bread for three weeks had lower cholesterol levels. However, after the individuals quit eating the bread, their cholesterol levels rose again. Researchers have continued investigating this association in the 50 years since that study.
Evidence has accumulated over time. The cholesterol-lowering impact of oats is reasonably consistent, but the magnitude of the effect varies greatly between trials.
For example, one study with 83 individuals discovered that taking 3 g of oat beta-glucan daily for 8 weeks reduced LDL cholesterol levels by more than 15%. A study of 58 research, however, indicated that an average dose of 3.5 g per day lowered LDL cholesterol by 4.2%.
What Are The Benefits Of Oats?
Some of the health benefits of oats are as follows:
1. Boosting Your Immune
Soluble fibre and beta-glucan are found in oats. White blood cells (WBCs), the fighters of our immune system, have particular receptors for beta-glucan absorption. WBCs are stimulated by beta-glucan and help them fight infections. In addition, oats include zinc and selenium, which aid in the battle against illnesses.
2. Lowers Blood Sugar Levels
Oats are high in beta-glucan, a soluble fibre that helps to maintain a low glycemic index when ingested consistently. Oats' high fibre content boosts insulin sensitivity and lowers postprandial glucose levels. In addition, beta-glucan fibre may assist in minimising abrupt increases in blood sugar after eating and improve gut health.
3. Promotes Heart Health
Oats are high in antioxidants and high in fibre. These antioxidants boost heart health by combating free radicals. For example, beta-glucan, a soluble fibre found in oats, lowers total serum and LDL or bad cholesterol levels by restricting dietary cholesterol absorption in the intestine. As a result, the risk of coronary heart disease is reduced.
Oats are good for our digestive system. This is because they are rich in soluble fibre, lengthening food's time in the intestines. This fibre cleanses the digestive tract as it passes through it. Another advantage of oatmeal fibre is that it aids in bowel regularity and prevents constipation.
5. Reduces Cancer Risk
Oats are high in lignans, which help prevent cancer-related hormonal imbalances such as ovarian, breast, and prostate cancer. In conjunction with vitamin C and the rich antioxidants, oats aid in the fight against free radicals, which cause cancer.
6. Lowers Blood Pressure And Stress
Oat consumption lowers the chance of developing hypertension (high blood pressure). The soluble fibre in this healthy cereal helps to clean out the arteries and veins and is beneficial in people with high blood pressure.
A high-oats diet minimises reliance on hypertension drugs. Oats are a soothing food. They reduce stress hormones in the body and increase serotonin. This hormone causes happiness.
7. Improves Bone Health
Oats are high in silicon, which is essential for bone health. As a result, women with postmenopausal osteoporosis benefit greatly from eating oats daily.
8. Increases Sleep Quality
Consuming oats promotes the generation of melatonin, which is required for sleep. They also produce serotonin, which relaxes you and relieves tension. Tryptophan, an amino acid with sedative qualities, is found in oats.
Tips To Add Oats In Diet To Lower Cholesterol Effect
Here are some ideas for including oats into your diet to help decrease cholesterol:
1. Begin Small
If you are not used to eating oats, begin with a modest amount and gradually increase the amount over time. It can help your body adjust to the oats and may lower your chance of digestive problems.
2. Choose Whole Oats
Whole oats are preferable to processed oats, such as quick oats, since they include more fibre and minerals.
3. Add Oats To Your Meals
The addition of oats, smoothies and baked products can be beneficial. You can also use them to top yoghurt or salads. Various other recipes, like oats upma, oats idli, oats uttapam, oats chapati, oats dhokla, oats sandwich, granola bars, oats flour, etc., can also be made using oats to attain its health benefits.
4. Make Your Oats More Interesting
Try substituting oats for breadcrumbs in various recipes or incorporating them into homemade energy bars or pastries.
5. Drink A Lot Of Water
Oats have a lot of fibre, which can help decrease cholesterol. Nonetheless, drinking plenty of water while incorporating oats into your diet is critical for your body to digest fibre properly.
Oats include soluble dietary fibre; therefore, including them in your diet is a good idea. They have numerous health benefits but are especially excellent for decreasing cholesterol.
-Dietitian Lavina Chauhan
The Final Say
Incorporating oatmeal into your diet can help you lower your cholesterol. Oats include beta-glucan and avenanthramide, which can help lower bad cholesterol (LDL) and preserve good cholesterol (HDL) from free radicals. Oats are also abundant in fibre, which can help reduce blood sugar levels and avoid constipation.
1. Is it OK to eat oats every day?
It is good to consume oats daily. Considering their health benefits, including weight control and heart-healthy effect, they are safe to eat daily. In addition, oatmeal is a better option than most as a breakfast and mid-meal snack.
2. What is the best time to eat oats?
There is no specific time to eat oats. You can consume oats at lunch and dinner too. However, this cereal is consumed mostly for breakfast. This is because it contains fibre, magnesium, complex carbohydrates, etc., which helps keep your stomach full.
3. What are the disadvantages of oats?
Oats can cause gas and bloating. Start moderately and increase slowly to the desired amount to minimise side effects. Your body will get used to oat bran, and no side effects will occur.
4. Should I eat oats with milk or water?
Milk is rich in fats, calcium, and vitamin D, which complement the nutrients in oats. Thus oats cooked in milk have benefits over oats cooked in water. Milk has fats, calcium, and vitamin D that is normally absent in processed oats. Apart from adding a flavour, it also helps keep your muscles and bones healthy.
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