Why porridge really is a super food and that it ‘lowers cholesterol and heart attack risk’

tunisante October 7, 2016

Previous research focused on how oats affect levels of ‘bad’ cholesterol
Study looked at effects of diet enriched by beta-glucan on 4,000 people
Found eating oat bran can lower three markers linked to heart attack risk

Kate Pickles For Mailonline

Published:
07:01 EST, 7 October 2016

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Updated:
07:38 EST, 7 October 2016

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It’s the warming breakfast staple enjoyed by many over the winter months.

Now researchers say there is further evidence porridge oats really do offer the best start to the day.

Oats have long been known to lower cholesterol and reduce the risk of heart disease.

But previously researchers focused on how oats help reduce levels of low-density lipoprotein (LDL) — or ‘bad’ cholesterol — which collects in the lining of the arteries, potentially blocking them.

But there is growing evidence that two other markers provide an even more accurate assessment of heart attack risk.

Patients with type 2 diabetes or metabolic syndrome could lower their chances of a heart attack by eating oats, a study found

These are non-HDL cholesterol, which is total cholesterol minus the ‘healthy’ part and lipoprotein, which carries bad cholesterol through the blood.

The checks are particularly useful to people with type 2 diabetes and metabolic syndrome as patients with these conditions typically do not show high LDL cholesterol levels.

And the good news is eating oat fibre can reduce all three markers, according to a large study review.

The study was led by Dr Vladimir Vuksan, a research scientist and associate director of the Risk Factor Modification Centre of St Michael’s Hospital.

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Oats contain beta-glucans, a type of soluble fibre that slows down the absorption of carbohydrates into the bloodstream.

This prevents dramatic spikes in blood sugar and insulin levels that would otherwise encourage our bodies to produce and store fat.

The first study of its kind, published in 1963, found that substituting white bread with oat bread containing 140g of rolled oats lowered LDL cholesterol.

Dr Vuksan’s group looked at 58 clinical trials involving almost 4,000 people from around the world that assessed the effect of diets enriched with oat beta-glucan compared with controlled diets on LDL cholesterol.

But, for the first time, it also looked at non-HDL cholesterol and apoB as well.

Scientists found further evidence porridge oats can lower cholesterol and reduce the risk of heart disease

‘Diets enriched with about 3.5 grams a day of beta-glucan fiber from oats were found to modestly improve LDL cholesterol, but also non-HDC and apoB compared to control diets,’ Dr Vuksan said.

The review found that overall, LDL cholesterol was reduced by 4.2 per cent, non-HDL cholesterol by 4.8 per cent and apoB by 2.3 per cent.

Dr Vuksan said it could be difficult for people to consume the recommended amount of oat fiber by eating oat meal alone so he recommends people increase their consumption of oat bran.

For example, one cup of cooked oat bran (88 calories) contains the same quantity of beta-glucan as double the amount of cooked oat meal (166 calories).

Oat bran can also be eaten as a cereal, used in some baked goods – although since it is low in gluten, the texture may be tough – or sprinkled on other foods.

The study was published online in the British Journal of Nutrition.