Can oats lower cholesterol?

Myth:
oats are rich in dietary fiber, so eating more can lower cholesterol, cardiovascular disease is caused by insufficient dietary fiber intake, more good.
: "
we all know that oats are one of the most important whole grains in the human diet. It is a good source of dietary fiber, minerals, B vitamins, and phytochemicals, including phenols, beta-glucosamines, oats alkaloids, ligands, and phytosterols.
oats are mainly eaten in the form of oatmeal, cereal breakfast and oat flour.
they are also used in a variety of baked goods, such as oatcakes, oat bread and oat cookies. Oats, as a crop that has been widely concerned in recent years, have attracted more and more interest from the nutrition community, and research on the science, technology and health effects of oats is emerging. Oats have become the "net red products" and "star food" of the whole people.
A lot of research has been done on oats and health effects at home and abroad, mainly focusing on oats on total blood cholesterol levels:
foreign studies
daily intake of 3g oats beta-glucosamine can reduce TC and LDL-C levels, per g of oats beta-glucosaccharides can reduce and LDL-C levels by 1.3% to 1.8%.
In 1997, the U.S. Food and Drug Administration approved a health claim for oats that "as part of a low-saturated fat diet, consuming at least 3g of beta-glucosamine derived from oats will help reduce the risk of heart disease."
that people with hypercholester cholesterol decreased more sharply than those with normal cholesterol levels. The cholesterol-lowering effects of oats have been recognized by public health organizations and regulatory bodies in the United States and Europe. The health of oat products claims to be recognized by the European Union, the United States, Malaysia, Australia and other countries.
the Chinese study
the Chinese effect of oats lowering cholesterol has also been verified in the 1990s. Zhang Jian et al. have shown in studies of middle-aged and elderly people with hypercholesteroneemia that 100 g of oatmeal per day can effectively reduce serum TC and LDL-C levels.
2018, the Centers for Disease Control and Prevention of China's Institute of Nutrition and Health conducted a multi-center parallel control intervention study on the effects of oats on blood lipid levels in people with elevated blood cholesterol in Beijing, Nanjing and Shanghai, including Dr. Cedar, Professor Sun Guiju of Southeast University, and Professor Sun Jianqin of Fudan University's East China Hospital.
the study screened 210 subjects for elevated cholesterol edges and consumed 80g/d oatmeal (containing 3g beta-glucosamine) in 45d. The oats used in the trial were Guig oatmeal, and the main results were published in the third issue of the Chinese Journal of Nutrition in 2019.
results showed that after 45 days of
intervention, total cholesterol levels (TC) and low density lipoprotein cholesterol (LDL-C) in the oat group were significantly lower than in the rice tablet group.
For oats, total cholesterol (TC) levels decreased by 5.7% after 30 days of consumption, LDL-C levels decreased by 7.6%, and total cholesterol (TC) levels decreased by 7.8 after 45 days of consumption % Low density lipoprotein cholesterol level (LDL-C) decreased by 9.16%
In addition, oats dietary fiber content is rich, satiet, can effectively reduce post-meal blood sugar, insulin levels, diabetes, weight management and skin health management also has excellent performance.
, however, according to the latest survey results, more than 80 per cent of our adult population is severely underemployed with whole grains, not more than 15g per day. Whole grain intake health education still has a long way to go!
how do you increase your intake of whole grain foods?
a few suggestions from the latest dietary guidelines:
01 Use whole grains as a good meal partner
Whole grain foods are varied and nutritious. It is recommended to eat 50-150 grams of whole grains per day, equivalent to 1/4-1/3 of a day's cereal. Whole grain oatmeal, whole grain bread, millie rice, etc. can all be part of the diet.
02 into the staple food
whole grains such as oats, millie, corn, whole wheat flour, etc. can be directly as the main food, at least one meal of whole grains in three meals a day.
e.g. breakfast oatmeal, porridge, millie porridge, etc., such as lunch can be mixed in wheat flour cornmeal, mung bean flour, oatmeal flour, or choose whole wheat flour;
03 Into the dishes
Some whole grains can also be used as delicious dishes, such as beans, flower beans and other soft cooked can be made into delicious cold dishes, or fast-cooked whole grains with vegetables to make a nutritious and delicious dishes.
04 clever use of modern cookware
consumers who are used to refining the soft taste of rice noodles, may feel that the whole grain intake is rough, eating whole grains will initially be some not suitable.
To this end, you can play the role of modern kitchen cookware to improve the taste, such as the use of soy milk machine to make whole grain rice paste, rice cooker with oats, can make whole grains more delicious.
: To Cedar China Center for Disease Control and Prevention Nutrition and Health Institute Wei Jiuling Beijing Institute of Nutrition Sources
Review Expert: to Cedar China Center for Disease Control and Prevention Nutrition and
.