Study Says Eating Oats Reduces Bad Cholesterol Levels – Expert Decodes

Oats are a highly nutritious whole grain and are beneficial for heart health, weight management, and digestive benefits. Did you know that oats can even reduce bad cholesterol levels? One study has come to this conclusion after research. Read to know more about it.

To understand this better, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist, New Delhi.   

What is the Study All About?

Research was conducted by the University of Bonn, which showed that even a short oat-based diet may support heart health. The study has been published in Nature Communications. The findings stated that just two days of structured oat intake may lead to a considerable reduction in cholesterol levels. Its effect persists for several weeks in people with metabolic risks. 

The participants of the study trial consumed around 300 grams of oatmeal daily. This was spread evenly across meals with small portions of fruits or vegetables. The findings prove that dietary choices can impact metabolic markers in a short period of time. It added that such short interventions coupled with consistent lifestyle habits works well for cholesterol management or heart disease prevention.  

Can Eating Oats Regularly Reduce Bad Cholesterol?

Dr Chopra explains that oats are highly effective in reducing bad cholesterol (LDL) due to their rich content of beta-glucan, a type of soluble fibre. Explaining this, the expert says, “Beta-glucan forms a gel-like substance in the gut, which binds to cholesterol and bile acids, and helps remove them from the body. As a result, the liver pulls more cholesterol from the bloodstream to produce bile, leading to a reduction in circulating LDL levels.”

She adds, “Oats also improve gut health and help stabilise blood sugar levels, both of which indirectly support better lipid metabolism. Regular intake of oats (about 1 bowl daily) can significantly support heart health by lowering LDL cholesterol.”

A 2015 study, published in the American Journal of Clinical Nutrition, examined 24 studies that looked at blood lipids (cholesterol and triglycerides) in individuals who had diets featuring whole-grain foods versus non-whole-grain control diets. The findings noted that the whole-grain diets reduced total cholesterol levels by an average of 4.6 points, as compared with the control diets. The study concluded that diets featuring oats proved to be slightly superior, and it reduced cholesterol levels by 6.5 points, on average.

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Conclusion

A study discovered that just two days of structured oat intake may lead to a reduction in cholesterol levels. Experts confirm that oats indeed are highly effective in reducing bad cholesterol. There are several factors behind this, one of them being that it is rich in beta-glucan.