Oats contain beta-glucan, a type of soluble fiber known to reduce cholesterol levels, stabilize blood sugar, and lower blood pressure.
However, while oats are often considered a superfood, Professor Spector emphasizes that the type of oats you choose matters. Some ultra-processed varieties found in supermarkets may be stripped of their beneficial nutrients.
How Your Choice of Oats Affects Health
Professor Spector explains: “Whether oats are healthy or not depends on your body, how you respond to sugar, and which type you choose.”
He highlights the difference between instant oats, which are highly processed and rapidly absorbed, and higher-fiber options like oat bran and whole rolled oats.
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Studies have shown that beta-glucan in oats helps reduce cholesterol by slowing the absorption of fats into the bloodstream.
Which Oats Should You Choose?
Professor Spector recommends opting for high-fiber varieties such as:
- oat bran (16g fiber per 100g)
- whole rolled oats (10g fiber per 100g)
In contrast, instant oats contain much less fiber (around 3g per 100g) and are absorbed more quickly, potentially spiking blood sugar levels.
How to Make Oats Even Healthier
To further improve the nutritional value of your oatmeal, Professor Spector suggests adding:
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- healthy fats (such as nuts and seeds)
- extra fiber (like chia or flaxseeds)
- protein (Greek yogurt or nut butter)
This combination can help slow down blood sugar spikes and make oats even more beneficial.
The Best Oats for Your Health
He also points out that beta-glucan content varies between oat types and recommends organic oats due to their lower levels of glyphosate, a common pesticide.
This highlights how choosing the right oats can significantly impact your health, making it worth taking a closer look at labels before making a purchase.
While it’s not always possible to create a perfectly balanced diet, small choices—like selecting whole, less-processed oats—can make a real difference.
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This article is based on information from Pensionist og The Express.
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