Eating just oatmeal for two days in a row can significantly lower "bad" cholesterol and improve heart health within a few weeks, a new scientific study suggests.
Oats have long been linked to healthier cholesterol levels, but researchers now say the positive effect may occur much sooner than previously thought.
Experts from the University of Bonn found that people at high risk for cardiovascular disease saw a reduction of about 10 percent in LDL cholesterol – known as the “bad” cholesterol, linked to a higher risk of heart attack and stroke – after following a calorie-restricted diet consisting almost entirely of oatmeal for just two days.
The role of beta-glucan fiber
Oats contain beta-glucan, a type of soluble fiber that helps lower cholesterol. In the intestines, this fiber turns into a gelatinous substance that binds to cholesterol and prevents 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 oats each day – to lower cholesterol by 5–10 percent over time.
But new findings show that a short, intense “reboot” with oats can achieve a similar effect within 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 diet ended.
The researchers concluded:
"A short-term oat-based diet, repeated at regular intervals, may be a tolerable and effective way to keep cholesterol within normal limits and prevent diabetes."
How the study was conducted
The study, published in the scientific journal Nature, analyzed the effects of an oat diet that lasted just two days, as well as a longer dietary intervention with more flexibility in eating.
The short-term diet involved 32 people who consumed only oatmeal, divided into three meals of 100 grams each. They were allowed to add a little fruit or vegetables, but their calorie intake was about half of their usual.
The control group also followed a reduced-calorie diet, but without restrictions on the type of food.
Both groups benefited from caloric restriction, but the effects were significantly stronger in the group that consumed only oats.
"LDL cholesterol levels fell by 10 percent in this group – a significant reduction," 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, participants were followed for six weeks after the study, during which they returned to their normal dietary regimen, without oats.
The results showed that consuming 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 part of the study, participants replaced one daily meal with oatmeal (80 grams), while the control group continued their usual diet without oats. This longer intervention did not produce significant cholesterol reductions, suggesting that short-term, intensive diets are more effective.
The researchers concluded:
"Consumption of oats, especially in high doses for a short period, provides important metabolic benefits and opens new avenues for microbiota-focused nutritional therapies."
A global health challenge
Cardiovascular diseases remain the leading cause of death in the world, accounting for about 30 percent of global deaths and long-term disabilities.
In the UK, over half of adults are believed to have high cholesterol. For this reason, the National Health Service (NHS) prescribes statins to over eight million people – 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, long-term dietary strategies. /GazetaExpress/
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