Saturday, January 31st 2026
Consumption of oatmeal alone for two days in a row can significantly lower “bad” cholesterol and improve heart health for several weeks, suggests a new scientific study.
Oats have long been associated with healthier cholesterol levels, but researchers now say the positive effect may appear much sooner than previously thought.
Experts from the University of Bonn found that people at high risk of the disease cardiovascular patients saw about a 10 percent decrease in LDL cholesterol—known as “bad” cholesterol, associated with a higher risk of heart attack and stroke—after following a calorie-restricted diet consisting almost entirely of oatmeal for just two days.
Oats contain beta-glucan, a type of soluble fiber that helps lower cholesterol. In the gut, this fiber turns into a gelatinous substance that binds to cholesterol and blocks its absorption into the bloodstream.
Until now, health guidelines suggested that adults should consume about 3 grams of beta-glucan per day – roughly a bowl of oatmeal each day – to lower cholesterol by 5–10 percent over time.
But new findings show that a short “reset” and intensive with oats can achieve a similar effect in a few days, especially in people with metabolic syndrome. This condition includes obesity, high blood pressure and elevated blood sugar levels, increasing the risk of type 2 diabetes, heart disease and stroke.
The positive effects were maintained even six weeks after the end of the diet.
“A short-term oat-based diet, repeated at regular intervals, can be a tolerable and effective way to keep cholesterol within normal limits and prevent diabetes.”
The study, published in the scientific journal Nature, analyzed the effects of an oatmeal diet that lasted only two days, as well as a longer dietary intervention with more flexibility in food.
32 people participated in the short-term diet, who consumed only oatmeal, divided into three meals of 100 grams each. They were allowed to add some fruit or vegetables, but their calorie intake was about half that of usual.
The control group also followed a reduced-calorie diet, but without restrictions on the type of food.
Both groups benefited from the calorie restriction, but the effects were significantly stronger in the group that consumed only oats.
“The level of LDL cholesterol dropped by 10 percent in this group – a significant decrease,” explained Professor Marie-Christine Simon, a food science specialist and co-author of the study.
“They lost an average of two kilograms in weight and also saw a slight drop in blood pressure,” she added.
Long-term effects and gut microbiota
To assess long-term effects, the participants were followed up six weeks after the study, during which they returned to their regimen. normal food, without oats.
The results showed that the consumption of oats also increased the number of beneficial bacteria in the gut, including those that produce ferulic acid. This compound is known for its ability to lower cholesterol by inhibiting a key enzyme in the production of cholesterol in the liver.
When this enzyme is inhibited, the liver produces less cholesterol, reducing fat accumulation and protecting the heart.
In the six-week portion of the study, participants replaced one daily meal with oatmeal (80 grams), while the control group continued their usual oat-free diet. This longer intervention did not produce significant cholesterol reduction, suggesting that the short-term, intensive diet is more effective.
“Consumption of oats, especially in high doses for a short period, provides important metabolic benefits and opens new avenues for microbiota-focused nutritional therapies.”
Cardiovascular disease remains the leading cause of death worldwide, accounting for about 30 percent of deaths and disabilities. long-term global.
In the UK, over half of adults are believed to have high cholesterol. For this reason, the National Health Service (NHS) gives more than eight million people statins – drugs that lower cholesterol, but which often have to be taken for life.
However, these drugs are not suitable for everyone, and around half of patients do not achieve healthy cholesterol levels after two years of treatment, highlighting the need for effective and long-term dietary strategies.
Source: prizrenpost
