Saturday, January 31st 2026
Eating oatmeal for breakfast can lower blood fat levels in just two days, suggests a new scientific study.
Researchers have found that regular consumption of oatmeal helps lower bad fat levels in the blood, and gut bacteria play an important role in this process, EatingWell reported.
About 10 percent of U.S. adults have high levels of fat. bad blood or total cholesterol above the recommended norm.
Oats have long been known as a heart-healthy food, but the new study shows that its benefits are even greater than previously thought.
According to the study published in the journal Nature Communications, consuming oats can significantly reduce the level of bad fat in just two days.
In people with metabolic syndrome, the reduction was about 10 per
Researchers have found that this effect is mainly related to compounds that are created when gut bacteria break down oats.
Researchers from the University of Bonn in Germany conducted two controlled studies with a total of 68 adults, aged 45–70, all with metabolic syndrome, a condition that includes abdominal obesity, high blood pressure, elevated blood sugar and abnormal levels of body fat. bad.
In the first study, 32 people were divided into two groups for two days.
-One group was subjected to a diet with a high amount of oats, three meals a day with about 100 grams of oats (about one glass per meal), a total of 300 grams per day.
-The other group consumed meals without oats, but with a similar nutritional composition. After two days, the group that consumed oats was followed for another six weeks, while they returned to their usual diet.
In the second study, 34 people replaced one meal a day with one meal of oats (80 grams) for six weeks, while the other group continued their usual diet.
During the study, blood and stool samples were analyzed to assess bad fat and bacteria. gut.
The biggest results were seen on the short-term high-oat diet.
After just two days, participants had about a 10 percent reduction in bad fat and about 8 percent in total fat, compared to the control group. In fact, fat levels remained lower over the following six weeks.
Both oat diets increased blood levels of ferulic acid, a natural compound found in oats. The high-amount diet also increased another compound, dihydroferulic acid, which is made by gut bacteria.
The researchers found a strong link between these compounds and fat reduction.
The more moderate diet, with one meal of oats a day for six weeks, had a milder effect. It helped stabilize blood fat, but it didn’t produce immediate reductions like the two-day intensive diet.
According to the researchers, this may be related to individual differences in gut bacteria and eating habits.
How this can be applied to everyday life
Although consuming 300 grams of oats a day is impractical for most people, the study suggests that days with higher oat consumption, sometimes sometimes, they can be useful for reducing fat.
Some simple ways to include oats in the diet are:
-start the day with oats for breakfast, combining it with fruit, nuts or honey
-add a small amount of oats to self-prepared juices or “smoothies”.
-use oat flour in cooking household
-prepare oats in the evening for a quick breakfast
-try a few oat-based meals every now and then
The study report also emphasizes the importance of gut health. The ingredients that help reduce fat are mainly created by intestinal bacteria, therefore a healthy microbiome increases the positive effect of oats.
For this, it is recommended to consume foods rich in fiber and fermented foods, such as yogurt, as well as limiting highly processed foods.
Source: prizrenpost
