![]() Healthy for your gutĪnother health effect attributed to oats is their ability to support a healthy bowel by increasing fecal bulk ( 9). What’s more, in a 4-week study in 88 people taking medication for high blood pressure, 73% of those consuming 3.25 grams of soluble fiber from oats daily could either stop or reduce their medication, compared with 42% of participants in the control group ( 25). Similarly, in a 6-week study in 18 people with elevated blood pressure levels, those consuming 5.5 grams of beta-glucan per day experienced a 7.5 and 5.5 mm Hg reduction in systolic and diastolic blood pressure, respectively, compared with a control group ( 24). One 12-week study in 110 people with untreated high blood pressure found that consuming 8 grams of soluble fiber from oats per day reduced both systolic and diastolic blood pressure (the top and bottom numbers of a reading), compared with the control group ( 23). Soluble fibers like beta-glucans in oats have been associated with blood-pressure-lowering effects ( 22). ![]() High blood pressure is a risk factor for heart disease, which is one of the most common conditions and a leading cause of death worldwide ( 9, 21). The viscosity slows the rate at which your stomach empties its contents and digests carbs, which is associated with lower blood sugar levels after a meal and stabilized insulin production ( 17, 18).Ī review of 10 studies in people with type 2 diabetes found that daily intake of foods containing at least 4 grams of beta-glucan per 30 grams of carbs for 12 weeks reduced blood sugar levels by 46%, compared with the control group ( 19, 20). May promote blood sugar controlīlood sugar control is vital for health and especially important for people with type 2 diabetes or those who have difficulties producing or responding to insulin, a hormone that regulates blood sugar levels.īeta-glucan has been shown to help control blood sugar due to its ability to form a gel-like substance in your digestive system. Thus, they may affect fat metabolism and cholesterol levels to a greater extent ( 11). What’s more, a test-tube study discovered that raw oats release around 26% of their beta-glucan content during digestion, compared with only 9% for cooked oats. ![]() Research has determined that daily doses of at least 3 grams of oat beta-glucan can reduce blood cholesterol levels by 5–10% ( 10). This gel restricts the absorption of dietary cholesterol and interferes with the reabsorption of bile salts, which play an essential role in the metabolism of fats ( 15, 16). Oats are rich in the soluble fiber beta-glucan, which has been shown to reduce cholesterol levels in multiple studies ( 10, 11, 12, 13, 14).īeta-glucan acts by forming a gel in your small intestine. Oats offer more soluble fiber and high-quality protein than other grains, as well as many vitamins and minerals.īecause oats are packed with many health-promoting compounds, they provide various health benefits ( 7, 8, 9). In fact, protein structures in oats are similar to those of legumes, which are considered to be of high nutritional value ( 6). Oats are also rich in highly absorbable plant protein and provide more of this nutrient than many other grains. The main variety of soluble fiber in oats is beta-glucan, which is responsible for most of the grain’s health benefits ( 5). While oats are most famous for their fiber and plant-based protein content, they pack various other nutrients as well ( 2).Ī 1-cup (81-gram) serving of raw oats contains ( 3):Īside from being rich in nutrients like magnesium, selenium, and phosphorus, oats are packed with soluble fiber, a type of beneficial dietary fiber that forms a gel-like substance when digested ( 4).
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