Theoat is a grain that can be recommended for prevention of cardiovascular disease. Indeed, rich in fiber beta-glucan, the oats helps lower blood cholesterol in the blood. This cereal is consumed regularly, as a whole or its flake.
Oats: Many benefits
The oats had an impact on blood levels of cholesterol. Regular consumption of oats is accompanied by a decrease of 5 to 10% in LDL-cholesterol (bad cholesterol) *. The oats also reduces the cholesterol total. This cereal has cholesterol-lowering properties.
This effect is due to its high fiber very specifically, the beta-glucan. This fiber, which is found predominantly in the oats, is also effective in regulating blood sugar. But the sound of oats also helps prevent colon cancer and weight gain.In fact, oat fiber have the characteristic swelling. They thus promote intestinal transit and provide a satiating effect important.
Meanwhile, the fiber in the oats in part prevent the reabsorption of bile salts in the intestine, which reduces the production of cholesterol in the liver.
This effect is due to its high fiber very specifically, the beta-glucan. This fiber, which is found predominantly in the oats, is also effective in regulating blood sugar. But the sound of oats also helps prevent colon cancer and weight gain.In fact, oat fiber have the characteristic swelling. They thus promote intestinal transit and provide a satiating effect important.
Meanwhile, the fiber in the oats in part prevent the reabsorption of bile salts in the intestine, which reduces the production of cholesterol in the liver.
A very recent study ** just to compare, in overweight subjects, the effects of a diet containing oat fiber compared to a typical diet rather low in fiber.
After 3 months of diet, subjects who incorporated the grains full of oats have not really lost more weight than others, but their waist circumference decreased significantly from week 4. They also saw their LDL cholesterol fall more sharply, and the cholesterol total. In this study, a diet consisting of grains of oats whole has a positive effect on the rate of cholesterol and waist circumference.
After 3 months of diet, subjects who incorporated the grains full of oats have not really lost more weight than others, but their waist circumference decreased significantly from week 4. They also saw their LDL cholesterol fall more sharply, and the cholesterol total. In this study, a diet consisting of grains of oats whole has a positive effect on the rate of cholesterol and waist circumference.
Oat bran, in moderation
Obviously, to gain maximum benefit from fiber in the oats, we must emphasize the forms of oats unrefined, like the sound of oats or oatmeal complete.
But be careful not to consume every day large quantities of oat bran. Ideally alternate, adding a spoonful of sound of oats in your cereal breakfast and another day a spoonful on a salad or a pasta dish, or in a yogurt.
The sound of oats should be avoided in children younger than 5 years the risk of disrupting their digestion.
In contrast, oatmeal, even complete, do not generally pose a problem.
But be careful not to consume every day large quantities of oat bran. Ideally alternate, adding a spoonful of sound of oats in your cereal breakfast and another day a spoonful on a salad or a pasta dish, or in a yogurt.
The sound of oats should be avoided in children younger than 5 years the risk of disrupting their digestion.
In contrast, oatmeal, even complete, do not generally pose a problem.
Cons cholesterol: establish a whole way of life
Caution, eating oat fiber is another weapon against the cholesterol but does not replace other treatments, whether drugs such as statins, or dietary cholesterol.
For the record, it includes a limitation of saturated fats (butter, meats ...), in favor of fatty acid mono or poly-unsaturated (mainly vegetable oils), increased omega-3 (fish), fruits, vegetables ... and whole grains!
The fight against cholesterol also goes by the loss of weight and regular practice of physical activity.
For the record, it includes a limitation of saturated fats (butter, meats ...), in favor of fatty acid mono or poly-unsaturated (mainly vegetable oils), increased omega-3 (fish), fruits, vegetables ... and whole grains!
The fight against cholesterol also goes by the loss of weight and regular practice of physical activity.
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