What happens to your cholesterol when you eat oatmeal

Studies suggest that eating oat flour every day can help lower your cholesterol, especially cholesterol from low density lipoproteins (LDL) which contributes to heart disease. This is mainly due to a food fiber called beta-glucaneThis helps to eliminate LDL from the blood so that it can decompose by the liver, reducing the levels of 10%.

Jump at the main dishes to remember.

How does oat flour lower cholesterol?

Oat flour is rich in dietary fiber. The type of fiber credited with the hypocholesterolemic effect is a soluble fiber known as beta-glucane. Soluble fibers absorb water to create a frost -shaped substance that increases intestinal viscosity (bitch) and slows intestinal motility (movement through the digestive tract).

In addition to helping digestion, oat beta-glucane (OBG) can help lower LDL cholesterol by interacting with bile acids (a digestive liquid).

Here’s how it works:

• Bile acids are synthesized from cholesterol in your liver and secreted in the small intestine to help decompose fat whenever food is consumed.
• OBG links to these acids and prevents them from being reabsorbed in the intestine and returned to the liver to reuse.
• The elimination of bile acids in stool forces the liver to take cholesterol from your blood to produce more bile acid, reducing circulating cholesterol levels.

The drop in your LDL can considerably reduce your risk of atherosclerosis and coronary disease (CAD). The LDL contributes both to the promotion of the formation of fatty plaque on the walls of the arteries, which makes them harden and narrow and gradually restrict blood flow.

How much do you need to eat?

Today, health experts, including Food and Drug Administration (FDA), are generally suitable that beta-glucan in oats lowers blood cholesterol, reducing the risk of heart disease, and this allegation of health can be made on product labels.

Eating 3 grams (G) of OBG daily – equivalent to 70 g (1 cup) of cooked oatmeal – is considered to be sufficient to reduce cholesterol levels.

Among the studies supporting the recommendations are:

• A 2013 study from Thailand indicated that the daily consumption of 70 g of cooked oatmeal flakes reduced total cholesterol levels by 5% and LDL levels by 9% after four weeks.
• A 2012 study from China also revealed that people who ate 100 g of cooked oat flour for six weeks experienced a more than double drop in total cholesterol (6.2% against 2.3%) and LDL cholesterol (8.4% against 3.5%) compared to those who ate 100 g cooked wheat.
• A review of the 2014 studies concluded that the consumption of 3 g of OBG results in a reduction in LDL of 0.25 billion (mmol / L). This otherwise nominal change can make a difference between having a normal (3.3 and less) LDL, limit (3.4–4.0) or high (4.1 and more).

Eating no longer seems to be more or less beneficial.

The entire current research has also shown that the OBG has little or no effect on the “good” high density lipoprotein cholesterol (HDL) and no tangible effect on triglycerides (blood fats), which also contribute to heart disease.

Is one guy better than another?

There is no evidence that a type of oatmeal is intrinsically better than another to provide the OBG. Other sources of OBG include uncooked oat flour, oat sound and oat foods, which can be just as effective.

Variations to note include:

• Baked oatmeal: Cooking oatmeal in the liquid extracts more OBG and increases its viscosity, unlike oat flour not cooked in granola or muesli. Studies suggest that viscosity plays a more important role in reducing LDL than the real quantity of OBG contained in raw oats.
• Pastries: Cooking at high temperatures decreases the viscosity of the OBG by pulling the water from oat fibers. For certain foods, such as cereals and oat pastries, this can limit their ability to reduce LDL.
• Oat bread: Fermentation can improve the effects of OBG in fermented foods such as yeast oat bread. Fermentation of the OBG produces short chain fatty acids, which can also help reduce cholesterol.
• Oats: Oat sound, the most external oats, is rich in soluble and insoluble fibers. It may be a good alternative because the OBG is easily extracted in the intestine. However, you may have to eat more because it contains about 33% less OBG per portion than cooked oat flour.

In addition to food, beta-glucian supplements are available. Studies have shown that daily doses of 2.9 g can reduce LDL levels up to 9%.

Other avoine health benefits

In addition to its effects on high cholesterol and heart disease, oat flour can be useful for dealing with other health problems such as:

• High blood pressure: Oat flour contains a chemical called gamma-aminobutyric acid (GABA) which slows the heart rate and helps reduce blood pressure.
• Type 2 diabetes:: OBG can help control blood sugar by increasing the viscosity of the intestine, which slows the emptying of the intestine and the degradation of glucose.
• Obesity:: Oat flour slows intestinal motility and prevents blood sugar peaks, so people often feel longer after eating it. This can help prevent overeating, which contributes to obesity.

Despite the advantages of oat flour, it should not be considered as a substitute for medical treatment of any condition. If you decide to make oat flour part of your daily routine, do it as part of a healthy and balanced diet rich in fruits, vegetables, whole grains, lean proteins, low-fat dairy products and healthy fats.

Main to remember

• Oat flour is rich in a soluble fiber called beta-glucane, which helps reduce cholesterol by redirecting it towards the liver, where it is broken down.
• Studies suggest that eating roughly a cup of cooked oat flour (equivalent to 3 g of beta-glucane) can reduce up to 10% of LDL cholesterol.
• The cooked oat flour can be better than raw oats because more beta-glucan is extracted. The other options include oat sound and fermented oats like oat bread.