Many people seek a healthier lifestyle by making dietary changes that can help them feel better overall.
Oatmeal is a popular option because of its ability to decrease cholesterol levels. But, with so many different kinds of oatmeal on the market, which one is genuinely the finest for this purpose?
In this article, we’ll look at the many types of oatmeal and determine which one is best for decreasing cholesterol.
Which Oatmeal Is the Best?
There is a lot of disagreement about which sort of oatmeal is the best. Oat groats are raw, unprocessed oats. These are processed in various ways to produce the oat kinds we are most familiar with.
Which oatmeal is best for cholesterol: rolled oats, steel-cut oats, or quick oats? According to research, different types of oats have comparable levels of protein and beta-glucan. Furthermore, all forms of oats are entire grains.
This indicates that eating any form of oat will lower your cholesterol, but keep in mind that the more processed oats get, the more additional sugars and fats are there.
Learn more about the various types of oats and what factors to consider while selecting the best option for you.
Steel-cut oats are created by slicing oat groats into half or quarters. Because they are the least processed of the oat varieties, they take the longest to cook.
Steel-cut oats are one of the greatest choices for decreasing your LDL scores because studies suggest that less-processed oats are more effective at lowering cholesterol than highly-processed oats.
The process of steaming whole groats and then compressing them between two rollers, is how rolled oats are formed. They are one of the most widely consumed varieties of oats.
Despite being more processed than steel-cut oats, rolled oats provide equivalent nutrition and health benefits.
Interestingly, research suggests that cooking rolled oats with room temperature water and heating to boil (rather than introducing the oats to boiling water) results in higher beta glucan availability.
Quick oats are manufactured in the same way as rolled oats, except they are rolled thinner, which saves cooking time. Quick oats have a higher glycemic index than rolled oats, which means they will boost your blood sugar slightly more.
Instant oats are steamed at a hotter temperature and made into very thin flakes, which lets them rehydrate quickly in hot water. Though instant oats include beta-glucan, they typically contain extra sugar, salt, and fat because they are sold in pre-flavored packets.
Read the labels of instant oats carefully and look for ones with less additional flavorings.
Overnight oats have become increasingly popular in recent years. You may be wondering if cooking oatmeal is necessary to lower cholesterol. The oats in these recipes are soaked overnight in milk and then consumed uncooked the next day.
There hasn’t been much research on overnight oats and cholesterol, but one study compared the beta-glucan content of raw and cooked oats when digestion was replicated in a test tube.
It was discovered that the beta-glucan in uncooked oats was more easily digestible, implying that they may have a greater impact on cholesterol.
How Does Oatmeal Help Reduce Cholesterol?
Oatmeal is high in soluble fiber, which has repeatedly been shown to be effective at lowering cholesterol levels. Soluble fiber bonds with bile acids produced by the body, allowing them to be eliminated through digestion rather than absorbed into the bloodstream.
This helps reduce LDL (“bad”) cholesterol levels, whereas HDL (“good”) cholesterol levels remain unchanged. In addition, oats contain a minor amount of plant sterols, which can further reduce LDL levels.
According to studies, daily consumption of just 3 grams of soluble fiber can reduce total cholesterol by up to 10%. This is merely one serving of oatmeal! In addition, research has demonstrated that oatmeal can reduce LDL levels by up to 23% and increase HDL levels by up to 5%.
That is a significant reduction in risk factors for heart disease, stroke, and other illnesses. The key is to select an oatmeal that contains at least 3 grams of soluble fiber per serving. Oat fiber, steel-cut oats, and rolled oats are all excellent sources.
Check the nutrition label for the amount of fiber present. In addition, if you add fruits or nuts to your bowl of oats, you can enhance the cholesterol-lowering potential of your meal.
So there you have it: Oatmeal is a good way to lower cholesterol and lower the chance of getting heart disease.
Your cholesterol levels and overall health can improve with the appropriate quantity of soluble fiber. So, fill up!
What Amount of Oatmeal Should I Consume Daily To Lower My Cholesterol?
According to studies, consuming 3 grams of soluble fiber per day in the form of beta-glucan can reduce LDL cholesterol levels by 5-10%. This recommendation can be met by consuming 1.5 cups of cooked oats daily.
You can increase the health benefits of oatmeal by enhancing it with cholesterol-lowering ingredients, such as blueberries and walnuts.
How Rapidly Does Oatmeal Reduce Cholesterol?
If your cholesterol levels are a concern, you may ponder how long it takes for oatmeal to begin lowering cholesterol.
Most studies indicate that cholesterol levels improve after 4 to 6 weeks of oatmeal consumption.
Thanks for reading. I hope you find it helpful.