Oats have long become one of the most popular breakfast foods in the world, but according to dietitians and recent studies, their benefits go far beyond a comforting porridge on a winter day. Studies show that regular consumption of oats can help reduce total cholesterol and LDL cholesterol, considered the "bad cholesterol", thereby reducing the risk of heart disease.
Oats are a whole grain containing dietary fiber, vitamins, minerals, and plant protein. Every half cup contains about 150 calories, 5 grams of protein, and 4 grams of dietary fiber. But what makes them a star in the field of heart health is a component called beta-glucan – a soluble fiber that acts like a "sponge" in the digestive system, binds to cholesterol, and helps eliminate it from the body.
This is how oats help heart health
The beta-glucan in oats slows the absorption of fats and cholesterol in the intestine, helping to lower LDL levels in the blood. In addition, soluble fiber also contributes to balancing blood sugar levels and increasing the feeling of fullness, which may also assist in maintaining a healthy weight.
According to experts, regular inclusion of oats in the menu can also contribute to reducing waist circumference and lowering the risk of additional chronic diseases.
Which type is healthiest?
Not all types of oats are identical. The less processed the oats are, the slower they are digested and the more moderate their effect is on blood sugar levels.
Coarsely ground oats are considered less processed and therefore have a lower glycemic index. Quick and instant oats are indeed convenient to prepare, but sometimes contain added sugar and salt.
The experts recommend choosing natural versions without additives, and enriching them with fruits, nuts, seeds, or yogurt.
<br>How should you eat it?
You can enjoy oats in a variety of ways:
Hot oatmeal porridge with nuts and fruit
An addition to smoothies
Homemade granola
Baked goods and breads
Even as a savory addition to patties or soups
To further improve the health effect, it is recommended to combine the oats with a source of protein or healthy fat such as yogurt, almonds, or chia seeds. Such a combination helps slow sugar absorption and increases the feeling of fullness.