A recent study examined oatmeal and its potential to help reduce cholesterol levels. In the study, participants consumed oatmeal for three meals per day. Apart from this study, oats are already well known for their cholesterol-lowering effects due to their beta-glucan content. Beta-glucans are a type of soluble dietary fiber (polysaccharide) found in oats, and consuming about 3 grams per day has been shown to reduce LDL cholesterol by approximately 5–10%. These fibres form a gel-like substance in the digestive tract, which helps reduce cholesterol absorption. They also help stabilize blood glucose levels and act as a prebiotic, supporting beneficial gut bacteria and overall gut health.
All of the participants in the study were diagnosed with metabolic syndrome, a condition characterized by a combination of risk factors linked to cardiovascular disease. Having this cluster of health markers greatly increases the likelihood of developing type 2 diabetes, heart disease, stroke, or a combination of these conditions
The study included two groups, one of which served as the control. Both groups first had their calories reduced by half for two days before returning to their normal diets.
Group 1:
Consisted of 17 participants (6 men and 11 women). They ate 100 grams of rolled oats three times per day, cooked in water. The only additions allowed were fruit or vegetables—no salt, sugar, or sweeteners.
Group 2 (Control Group):
Consisted of 15 participants (9 men and 6 women). They also followed a calorie-reduced “healthy” diet but did not consume oats.
Immediately after the 2-day (48-hour) diet, the results for Group 1 were notable. Total cholesterol decreased by 8% and LDL cholesterol dropped by 10%, along with some weight loss and slight reductions in blood pressure compared with the control group.
Researchers also found that oatmeal consumption increased certain beneficial gut bacteria. These bacteria break down oats and produce phenolic compounds, which are aromatic antioxidant compounds. In animal studies, one of these compounds—ferulic acid—has shown positive effects on cholesterol metabolism.
To explore this further, the researchers examined dihyiroferulic acid, a by-product created when gut bacteria break down oats. This compound appeared to reduce cholesterol storage in the body.
Since the participants already had metabolic syndrome, researchers note that it is still unclear whether the same effects would occur in the general population. However, as noted earlier the beta-glucans in oats already prove to lower cholesterol so it still may make a difference in the general population.
Interestingly, even six weeks after the 48-hour oat diet, participants’ LDL levels remained below their starting levels.
Researchers believe they may have identified a biological mechanism worth further investigation. They even suggest that repeating this short oat-focused diet periodically might help maintain healthy cholesterol levels. However, spacing may be important. In a second trial, 17 volunteers consumed 80 grams of oats daily for six weeks without other dietary restrictions and did not experience the same rapid cholesterol reduction, although there were still some benefits.
This reinforces an important point: many foods can support health in different ways, but how they fit into your overall nutrition plan matters. If you’d like help building a nutrition and training plan that supports heart health, body composition, and long-term results, connect with us at DEEM We’re here to help you turn good information into lasting habits.
https://www.sciencealert.com/48-hour-oatmeal-diet-could-cut-cholesterol-levels-for-weeks-study-shows
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
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