Often silent, hypercholesterolemia affects almostone in four adults in France. It unfortunately still remains poorly known by a large proportion of those who suffer from it, even though it constitutes one of the main cardiovascular risk factors. In addition to drug treatments, Diet is essential in its management.
Calories, proteins, iron: what are the nutritional contributions of oatmeal?
Oatmeal belongs to the family of cereals, therefore starchy foods, whose main characteristic is the rich in complex carbohydrates. They bring some 58g per 100g of raw flakes, and are almost devoid of simple carbohydrates.
They are also a very good source of plant-based protein (11.5 grams per 100 g), which helps make them filling. With 8 g of lipids per 100 g, oat flakes are relatively low in fatmainly unsaturated and therefore cardioprotective.
Their big advantage? A very high fiber contentof 11.4 g per 100 gwhich contribute to their health benefits and consistent texture. These nutrients give oat flakes an energy value close to 370 calories per 100glike other cereal products.
On a micronutritional level, these small flakes are an interesting source of minerals such as ironTHE magnesiumTHE phosphoruszinc and potassium, while providing several B group vitamins and a small amount of vitamins E.
Beta-glucans: are oatmeal effective in reducing cholesterol?
What makes oatmeal strong is not only the quantity of dietary fiber they contain, but also the nature of these fibers.
Several studies have shown that regular consumption of oatmeal, even in modest portions of 3 to 5 tablespoons per day – which provide the equivalent of 3 g of beta-glucans – can help lower LDL cholesteroloften referred to as “bad cholesterol”, without affecting HDL, the protective cholesterol. “Studies show a reduction in blood cholesterol by 5 to 10%namely a modest but very real effect” adds the expert.
Oatmeal is thus among the rare foods allowed to use an official health claim linked specifically to their beta-glucan fibers.
In Europe, the claim recognized by the EFSA (European Food Safety Authority) specifies that Daily consumption of at least 3 grams of beta-glucans from oats helps maintain normal blood cholesterol levels.
Digestion, constipation, diabetes: what are the other benefits of oatmeal?
These beta glucans contained in oats give it other health interests.
“These soluble fibers contribute significantly to satietysince they swell in the stomach on contact with water and then take up more space there. They are therefore interesting as part of a slimming diet.” underlines the dietitian.
In addition to cholesterol, these fibers also trap part of the sugars of the food bowl, and above all allow slow down their absorption. “Oatmeal is therefore interesting for everyone who wants stabilize their blood sugar : diabetes, prediabetes or hypoglycemia” adds Alexandra Murcier.
On the digestion side, soluble and insoluble fibers make it possible to regulate transit and fight against constipation by boosting slightly lazy transits.
Finally, certain bioactive compounds present in oats, such as avenanthramides, have been studied for their properties antioxidants and anti-inflammatoriesproviding additional support to the cardiovascular system.
Is it good to eat oatmeal every day?
If oatmeal has many health benefits, remember that it is always desirable to vary your foods as much as possible, in order to best cover all our micronutrient needs. “Many other cereals also sold in the form of flakes, present health interests : snowflakesbarley (also rich in beta-glucans), ryeofspelled, rye, quinoa or even buckwheat. The best is to vary, or even make a mixture of these different flakes” recommends Alexandra Murcier.
However, there is no no contraindication to eating the equivalent of 40 g of oatmeal every day, if the rest of the diet is varied.
What are the harms or side effects of oatmeal?
Although oatmeal is generally very well tolerated, it can still have some disadvantages in some people.
The first point concerns their richness in fiber, which is an asset but can also cause some side effects in people with fragile intestines. “Consumed in large quantitythey can generate bloatingof the gas or a digestive discomfortespecially when you are not used to them” indicates the dietician. To limit this effect, we recommend introducing them gradually to give our intestinal microbiota time to get used to it, and to drink enough water.
Another point of vigilance: oats do not contain gluten in the strict sense, but a close protein called avenin. The majority of people with gluten intolerance tolerate it well, but a minority may be sensitive to it. Additionally, rolled oats are often contaminated with wheat during cultivation or processing. People with celiac disease should therefore choose products marked “certified gluten-free”.
Oatmeal also containsphytic acida natural compound that can significantly reduce the absorption of certain minerals like iron or zinc. This effect remains modest in the context of a varied diet, and it is further reduced when the flakes are soaked or cooked, as in porridge.
What breakfast should you choose to lower cholesterol?
In addition to oatmeal or barley flakes rich in beta-glucans, other “anti-cholesterol” foods can complete breakfast and make it perfectly balanced.
THE almonds For example, rich in omega-3 fatty acids known to increase the level of good cholesterol (HDL) and reduce that of bad cholesterol (LDL) are valuable foods for the cardiovascular system.
Fresh fruitrich in antioxidants and in fibersare also interesting to put on the menu in the morning. Red fruits in particular – blueberries, raspberries, blackberries and strawberries – are very rich in polyphenols (anthocyanins) which limit LDL oxidationa key process in the formation of atherosclerotic plaque. They act less on the cholesterol level itself, but protect against its harmful effects. There apple is also interesting because it is rich in pectina soluble fiber that acts a bit like the beta-glucans in oats by trapping some of the cholesterol in the intestine to facilitate its elimination.
For a anti-cholesterol breakfastwe can combine these different protective foods and make a balanced “breakfast bowl”: oats, seeds, nuts, and fresh fruit, with a little milk semi-skimmed or vegetable milk.
Anti-cholesterol breakfast bowl recipe : a low-fat dairy product (or vegetable oat, almond or rice milk), 40 g of oat flakes, a tablespoon of flax or chia seeds or ten almonds, and a fruit (apple or 100 g of red fruits).