Brits who enjoy porridge for breakfast have been told by Prof Tim Spector which oats are the best to slash cholesterol. This hearty food is a morning ritual for millions across the UK, and the NHS has given it the thumbs up for contributing to our daily iron, fibre, B vitamins, and protein needs. Not only does it pack a nutritional punch, but porridge also slowly releases energy, keeping people satisfied until lunchtime. Every bowl of porridge oats is brimming with wholegrains and a type of soluble fibre known as beta-glucan, which can be a cholesterol-busting ally when consumed at 3g or more each day as part of a balanced diet. Tuck into a 40g serving of porridge oats and you’ll get 2g of this heart-friendly fibre. King’s College London’s genetic epidemiology guru, Professor Spector, has also lauded porridge for its potential to slash cholesterol and blood fat levels. But he’s quick to point out that not all oats are made the same, recommending unrefined oats packed with bran over the processed ‘instant oats’ found in sachets, reports Coventry Live. “Are oats healthy or not? It’s a question I often get asked and it depends,” Prof Spector explained. “It depends on your own body, how you respond to sugars, and it also depends on which ones you pick.” He warns against the convenience of sachet oats, which are highly refined and quick to cook. Instead, he champions the bran-rich variety for its superior fibre content and its different impact on the body. “Studies have shown that, if you eat enough oats, you can reduce your blood cholesterol but you do have to eat a lot of oats to do that,” he said. “And it’s because they contain beta-glucan which ends up lining your intestines to stop those lipids, those blood fats, getting into the system rapidly.” Echoing the importance of choosing the right type of oats, British Heart Foundation dietitian Victoria Taylor explains that porridge comes in different forms such as rolled, quick and instant varieties. She cautions, however, about the sweetened kinds, reminding us that too much sugar might strip porridge of its health benefits. “There’s nothing wrong with microwaving porridge, especially if you are in a rush in the morning,” Taylor advised. “Instant porridge is fine if you stay away from flavoured or sweetened versions. Even healthy-sounding flavours such as apple and blueberry generally contain added sugars.” She also suggests preparing porridge with low-fat milk or water to keep calories in check and reduce saturated fat intake vital for those watching their cholesterol. Prof Spector adds his insight on the topic: “As goldilocks knows, not all bowls of porridge are created equally. The type of oats you choose makes a difference to their impact on your health.” For those concerned with gut health, he recommends reaching for higher fibre options saying, “I would recommend higher fibre options such as oat bran (~16g/100g) or whole rolled oats (~10g/100g) compared to the refined ‘instant’ oats which have less fibre (~3g/100g) and are absorbed more quickly, potentially causing a larger blood sugar response. Beta-glucan in oats can help reduce blood cholesterol but again, the type of oats you choose matters. While instant oats only contain ~4g of beta glucan per 100g, oat bran contains up to ~10g/100g.”
Subscribe
Login
0 Comments
