Adults with metabolic syndrome who followed an oatmeal diet for two days lowered their LDL cholesterol by 10% and maintained the improvement for six weeks, according to a new German study.
University Of Bonn Trial Shows Significant LDL Reduction
Researchers at the University of Bonn report that a short-term oatmeal diet significantly reduces “bad” cholesterol levels in adults at risk of diabetes.
The study, published in Nature Communications, involved 32 participants diagnosed with metabolic syndrome, a cluster of conditions that includes high body weight, high blood pressure, elevated blood glucose or abnormal lipid levels.
Participants consumed 300 grams of oatmeal per day, boiled in water and divided into three meals, over two consecutive days. They were allowed to add fruits or vegetables and consumed about half their usual calorie intake.
A control group followed a calorie-restricted diet without oats. While both groups saw health improvements, the oatmeal group experienced a significantly greater drop in LDL cholesterol.
Marie-Christine Simon, junior professor at the Institute of Nutritional and Food Science at the University of Bonn and lead author of the study, said LDL levels in the oatmeal diet group fell by 10%.
“That is a substantial reduction, although not entirely comparable to the effect of modern medications,” Simon said in a statement. Participants also lost an average of two kilograms and saw slight reductions in blood pressure.
Researchers found that the cholesterol-lowering effect remained stable six weeks after the intervention.
Gut Microbiome May Drive Heart Health Benefits
The authors concluded that the short-term oatmeal diet altered gut microorganisms, contributing to improved cholesterol levels.
Simon said the findings suggest that periodically repeating an intensive oat-based diet could help keep cholesterol within a normal range and reduce diabetes risk.
“As a next step, it can now be clarified whether an intensive oat-based diet repeated every six weeks actually has a permanently preventative effect,” she said.
Oats are rich in prebiotic fiber, which feeds beneficial gut bacteria. When fermented, this fiber produces compounds that support digestive and metabolic health.
Robin DeCicco, a certified holistic nutritionist based in New York who was not involved in the study, said the results align with established nutrition science.
“The more beneficial gut bacteria you have in your stomach, in your environment, the more that can reduce or inhibit the production of LDL bad cholesterol,” DeCicco told Fox News Digital.
She noted that an oatmeal diet is based on whole grains naturally low in saturated fat and high in fiber and plant-based protein, all of which support heart health.
Experts Urge Caution For Diabetics And High-Carb Diets
Despite the benefits, experts caution that oats are carbohydrate-dense and may not suit everyone.
DeCicco warned that people who are diabetic or prediabetic should monitor blood sugar levels carefully.
“While oats can lower cholesterol, they are an overly high-carbohydrate food,” she said. She advised individuals managing blood sugar to prioritize foods lower in starch and higher in protein and fiber, including vegetables and nuts.
Megan Wroe, a registered dietitian at the Wellness Center at Providence St. Jude Medical Center in Orange County, California, agreed that oat consumption appears to reduce cholesterol, particularly in those with elevated levels.
“There are no significant risks, but some people may experience cramping or indigestion if they have not previously eaten much fiber and suddenly start eating oats every day,” Wroe said.
She also advised people who require gluten-free diets to choose certified gluten-free oats.
Wroe added that preparation methods matter. An oatmeal diet made with added sugar and sweetened milk can turn into a high-glycemic meal.
Her recommendation: choose steel-cut or rolled oats, sweeten with fruit or low-glycemic options such as monk fruit and add protein sources like chia seeds, flax seeds, protein powder or Greek yogurt to balance carbohydrates.
Researchers emphasize that while the short-term oatmeal intervention shows promise, further studies are needed to confirm long-term preventive effects.
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