Oatmeal diet lowers cholesterol. Here's how, for how long and why

A study showed that LDL can be reduced by 10% in just 48 hours, but a long-term balanced diet is necessary.

Eating large amounts of oats daily, along with a low-calorie diet, can help lower cholesterol by up to 10% within 48 hours.This is shown by the results of a German study that confirmed the property of cereals to reduce LDL, which is called "bad cholesterol".However, experts warn that such a diet cannot be followed for a long time.Here's why, who and when it may benefit.

German study findings

The health benefits of oats have long been known.But now a group of researchers from the University of Bonn wanted to test whether this grain can help reduce LDL, the so-called "bad cholesterol."Karl von Norden.

Oats and metabolism

So the initial idea behind this new study is that oats could affect metabolism.So Boon's team tested a group of people with high blood pressure, overweight, high blood sugar or lipid metabolism disorders.All participants were placed on a low-calorie diet.The samples were then divided into two groups: the first group also had a high amount of oats in their diet, equivalent to 300 grams per day, while the second group did not.However, the two were also allowed to add small amounts of vegetables and fruits each day.

Lowering LDL due to oysters

Thanks to special blood tests, the researchers were able to observe a significant reduction in LDL of exactly 10% after just two days.For this reason, the team led by Professor Marie-Christine Simon spoke of a "significant reduction, but not quite comparable to the effect of modern drugs".In addition, by continuing the experiment for 6 weeks, the reduction in the level of "bad cholesterol" was maintained, which led the researchers to conclude that the benefits of oats over time can remain stable.

“The most widespread oats in the world belong to the Italian Sativa species. The cereal is grown mainly in the southern regions and is a source of energy not only for humans but also for humans.But it is also used as some food in livestock farms.Oatmeal, a traditional ingredient used in many Northern European dishes, has become established in our country in recent years on the portal."Oncology" of the Institute of OncologyResulting in processing includes: flakes, flour or oatmeal drinks. Moreover, even the outer layer ofThe seeds, which are usually discarded during processing, can be used as an ingredient in many recipes, especially in baked goods.”

Benefits of oats in nutrition

As the IEO further specifies, oats stand out among cereals for their "good protein content, which reaches almost 17 grams per 100 grams of the product. Oats are a source of beta-glucans, components of soluble fiber in which it is particularly rich".It is these nutrients that have been proven to be important in "preventing cardiovascular diseases, reducing total cholesterol and determining LDL cholesterol. The beta-glucan content in oats also supports gastrointestinal permeability, a factor that helps gradually increase blood glucose levels. Oats have the lowest glycemic index among cereals, and this is one of the reasons why it is recommended for patients with diabetes."

The recommended dose

Despite the scientific evidence, however, it should appear that a low-calorie diet with a high oat content cannot be considered a balanced diet that can be followed in the long term.As the Italian Nutrition Association reminds us, the reference portion is 80 grams per day and includes a third of the recommended daily amount of fiber.While providing a good content of vitamins, especially group B, and minerals such as iron, phosphorus, potassium and zinc, it must be combined with an adequate intake of other macro and micronutrients.

Attention people with celiac disease

Another limitation is the fact that oats contain gluten, so they are not suitable for the diet of all people with celiac disease.The IEO warns that it is advisable to include it carefully in a sugar-free diet, both for the possibility of infection with other grains that contain gluten in the process and for the results of recent studies that show how the presence of gluten can vary depending on the species. If it is not on the national diet list) can be in a gluten-free diet, but it is recommended to confirm the individual's tolerance to oats under medical supervision.

What to eat against cholesterol

As the San Donato Group states, "The relationship between food and health is very strong. In fact, there are foods that, when consumed consistently and in sufficient quantities, play an important role in preventing elevated cholesterol and, consequently, contribute to reducing the risk of cardiovascular disease, including heart attack and stroke. Daily, barley and oats contain beta-glucans, which reduce the levels ofIt is recommended to eat fish, preferably small fish such as sardines, anchovies and mackerel, in combination with quick and simple cooking that preserves the content of omega-3, polyunsaturated essential fatty acids that promote the reduction of circulating cholesterol.Legumes (chickpeas, beans, peas and beans) are excellent sources of protein, macronutrients and mineralsof salts, including iron.Another legume that is rich in omega-3 fatty acids and phosphorus and has anti-cholesterol properties, berries such as blueberries, raspberries, blackberries and strawberries can be eaten safely as a snack. Hazelnuts, peanuts) are excellent foods that help control blood pressure by removingbad cholesterol from the arteries."