It is an anti-cholesterol food that we no longer present. But to be effective and really lower cholesterol levels first thing in the morning, oats must be consumed in a certain way.
If oats, often eaten for breakfast, are regularly associated with cardiovascular health, it is no coincidence. This food is naturally rich in soluble fiber, called beta-glucans. “These fibers form a gel in the intestine which will trap part of the cholesterol and bile acids, thus limiting their absorption by the body” explains Tatiana Baqué, nutritionist. This mechanism promotes the elimination of cholesterol, in particular LDL, known as “bad cholesterol”.
Contrary to popular belief, there is no single ideal time to consume oats. “The effect on cholesterol depends above all on the total quantity consumed and the regularity”, insists the nutritionist. In the morning, it is appreciated for its lasting satiety (appetite suppressant effect) and its ability to limit glycemic peaks, especially when combined with quality proteins or fats. It can also be eaten as a snack or integrated into meals, for example in the form of oatmeal bread or in savory preparations.
To obtain a measurable effect, the recommendations are based on a daily intake of approximately 3 grams of beta-glucans. Concretely, this corresponds to 60 to 80 grams of oatmeal per day. To reinforce its action, oats benefit from being combined with other foods beneficial for cholesterol: fruits rich in fiber such as apples or citrus fruits, flax or chia seeds, oilseeds (nuts) or natural yogurt. The morning recipe is therefore simple: a bowl of porridge (oatmeal + milk or water) or four to five heaped tablespoons in yogurt, a few seeds, nuts and pieces of apple or orange. “Soaking allows the beta-glucans to solubilize well, which promotes their action in the intestine”underlines the nutritionist.
These associations provide complementary action on LDL and cardiovascular health. Conversely, a common mistake is to turn oats into a very sweet dessert. “Adding a lot of sugar, honey or industrial toppings can partially cancel out its benefits”alerts the specialist from Oloron-Sainte-Marie (64) and member of Médoucine. And to insist: “Regularity is essential: the effect is observed when oats are consumed daily, over several weeks”. In people with mildly to moderately high cholesterol, the habit can cause LDL to drop by 5 to 10 percent in four to six weeks, with a more stable effect after two to three months.
So remember that the most interesting forms of oats are minimally processed: oat flakes, oat bran, porridge or overnight oats. Conversely, ultra-processed oat-based products — cookies, industrial cereals or sweet bars — are often low in fiber and high in sugars. Oat drinks, on the other hand, generally contain too little beta-glucan to have any real impact on cholesterol. Finally, oats are not an isolated solution. If it allows a reduction in cholesterol, its maximum effectiveness is part of a global approach combining a balanced diet, limitation of saturated fats, regular physical activity and medical monitoring when necessary.
