Recent research from Germany indicates that consuming oatmeal for just two days can significantly lower “bad” cholesterol levels and may reduce diabetes risk in individuals with metabolic syndrome.
A study conducted by researchers at the University of Bonn in Germany has revealed that a short-term diet consisting primarily of oatmeal can lead to notable improvements in cholesterol levels. The trial involved adults who followed a calorie-reduced diet that included almost exclusively oatmeal for two days.
All participants in the study were diagnosed with metabolic syndrome, a condition characterized by a combination of high body weight, elevated blood pressure, increased blood glucose, and high blood lipid levels. According to a press release from the university, the study aimed to assess the impact of oatmeal consumption on these health markers.
The 32 participants consumed oatmeal, which had been boiled in water, three times a day, totaling 300 grams. They were allowed to add fruits or vegetables to their meals but were restricted to approximately half of their normal caloric intake. A control group followed a similar calorie-reduced diet without oats.
While both groups experienced health benefits, those on the oat diet showed a significant improvement in cholesterol levels. After six weeks, the positive effects of the diet remained stable. Marie-Christine Simon, a junior professor at the Institute of Nutritional and Food Science at the University of Bonn, noted that the level of LDL, or “bad” cholesterol, among the oatmeal-eating group decreased by 10%.
“That is a substantial reduction, although not entirely comparable to the effect of modern medications,” Simon stated. Participants also lost an average of two kilograms and experienced a slight decrease in blood pressure.
The researchers concluded that the oat-based diet likely influenced the gut microbiome, leading to these positive health outcomes. The findings were published in the journal Nature Communications.
Simon suggested that a short-term oat-based diet, repeated at regular intervals, could serve as a well-tolerated method for maintaining cholesterol levels within a normal range and preventing diabetes. She expressed interest in further research to determine whether an intensive oat-based diet, repeated every six weeks, could have a lasting preventative effect.
Certified holistic nutritionist Robin DeCicco, who was not involved in the study, commented on the findings, stating that they align with existing knowledge about oats’ potential to lower LDL cholesterol. Oats contain prebiotic fiber, which nourishes beneficial gut bacteria. When these bacteria ferment the fiber, they produce compounds that support digestive health.
“The more beneficial gut bacteria you have in your stomach, the more they can reduce or inhibit the production of LDL bad cholesterol,” DeCicco explained.
In addition to their cholesterol-lowering properties, oats are a whole grain that is naturally low in saturated fat, high in fiber, and a good source of plant-based protein. “All those factors contribute to a heart-healthy, cholesterol-lowering diet,” DeCicco noted.
However, she cautioned that individuals with diabetes or prediabetes should approach oat consumption with care. “While oats can lower cholesterol, they are a high-carbohydrate food,” DeCicco warned. She recommended that those monitoring their blood sugar should prioritize foods lower in starch and higher in protein and fiber, obtaining carbohydrates primarily from vegetables and nuts.
Megan Wroe, a registered dietitian at the Wellness Center at Providence St. Jude Medical Center in Orange County, California, echoed DeCicco’s insights, noting that oat consumption appears to lower cholesterol levels across various populations, with the most significant effects observed in those with elevated cholesterol levels.
Wroe pointed out that while there are no significant risks associated with oat consumption, some individuals may experience cramping or indigestion if they suddenly increase their fiber intake. Additionally, those requiring a gluten-free diet should ensure that their oats are certified gluten-free.
She also highlighted that oatmeal is often prepared with water or milk and may include added sugar and fruit, which can result in a “potentially very high-glycemic meal.” To mitigate this, Wroe recommends consuming oats frequently, opting for steel-cut or rolled varieties, and using fruit for sweetness or low-glycemic sweeteners like monk fruit when necessary.
Wroe further suggested incorporating protein into oatmeal dishes to balance the carbohydrate content. This can be achieved by adding chia or flax seeds, mixing in protein powder, or topping the oatmeal with Greek yogurt.
The findings from this study underscore the potential health benefits of incorporating oatmeal into the diet, particularly for those at risk of metabolic syndrome and related conditions. As research continues, the role of oats in heart health and diabetes prevention may become increasingly significant.
For more information on the study, refer to the findings published in Nature Communications.