Oat-Beta-glucan + Cholesterol

Consuming beta-glucan rich foods can promote a healthy gut microbiome and help support digestive and gastrointestinal health. There is increasing evidence of the benefit as a natural cholesterol lowering agent in combination with targeted life style modifications.

Elevated total and low-density lipoprotein (LDL) cholesterol levels are considered major risk factors for cardiovascular disease. Oat β-glucan is a soluble dietary fiber found in the endosperm cell walls of oats and has been heavily reviewed due to its cholesterol-lowering properties.

The United States Food and Drug Administration (FDA) approved a health claim for β-glucan soluble fiber from oats for reducing plasma cholesterol levels and risk of heart disease in 1997. Similarly, in 2004 the United Kingdom Joint Health Claims Initiative (JHCI) allowed a cholesterol-lowering health claim for oat β-glucan. More recent studies are consistent with the original conclusions reached by the FDA and JHCI. Results of this analysis show that studies conducted during the past 13 years support the suggestion that a DOSE DEPENDENT intake of oat β-glucan at daily doses of at least 3 g per day may naturally reduce plasma total and low-density lipoprotein (LDL) cholesterol levels by at least 10%

Beta-glucan is a type of dietary fibre and pre biotic food. It can be found in certain types of grains such as oats and barley, as well as some bacteria, fungi and algae.

Beta-glucan can:

• Keep you full for longer by slowing the rate that your stomach empties resulting in lower blood sugar levels

• Retard the absorption of cholesterol in the colon

• Modify colonic bacterial metabolism encouraging more healthy species populations

Beneficial bacteria in your gut microbiome feed on beta glucan creating substances called short chain fatty acids that nourish your gut bacteria, improving biodiversity and have supporting health benefits.

Increasing fibre intake:

1. Gradually increase fibre intake to allow the digestive system to adjust, for more sensitive individuals start with 1/4 dosage for first few days then build to half and then full dose.

2. Stay well-hydrated as consuming more fibre without sufficient water may cause discomfort and potential for gastrointestinal blockage.

3. Expect some mild symptoms such as gas and bloating as a sign your gut microbiome is adjusting to the increased fibre intake. It is not necessarily a sign of intolerance, however, listen to your body.

4. If you get gut symptoms, slightly reduce your fibre intake for a few days before slowly increasing as tolerated.

Care with your source of Oats.

• Seek organic oat always. Oat and Chick peas consume the largest contaminant from glyphospate in many steps of their manufacture. ALWAYS SEEK GLYPHOSPHATE FREE OR ORGANIC OATS, this includes when purchasing OAT MILK. Glyphosphate is a well studied carcinogen.

• Whole cut oats are a low glycaemic food, not so the “quick” oats which can raise your blood sugar easily and be pro inflammatory. Avoid the cut or quick variety and always seek the whole and traditional grain.

NOTE : Oats contain Gluten.

Tips for incorporating oat + beta-glucan in your diet…

• Try porridge or overnight oats for breakfast, add oats to smoothies or into baking recipes.

• You could also add barley to soups and stews or pre-cooked to salads.

• Try rye or barley Mountain Bread wraps for lunch with your favourite sandwich fillings.

• With a variety of BARLEYmax® fortified products available, switch out your usual bread for one of their bread varieties.

• Top Ryvita crispbreads with your favourite toppings, for example avocado, tomato or tuna, for a quick and easy snack.

If you struggle with high cholesterol and have a history of cardiac disease, metabolic disease , high risk factors, obesity , I welcome the opportunity of creating a personalised lifestyle and weight modification and anti-inflammatory plan for you. This may or not involve the use of concentrated oat beta glucan powders and foods specifically for their pre biotic and cholesterol lowering benefits.

ALERT : Oat contains gluten so not for Coeliac patients or patients with current gluten sensitivities.

Interestingly, I have may patents who have long standing gut issues, are not Coeliac and have started as highly gluten sensitive. As we have been able to balance their microbiome and calm intestinal inflammation, their capacity to eat traditionally problematic foods for them improves. This is obviously very individual however most rewarding and often life altering work.

References:

1. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Whitehead A, Beck EJ, Tosh S, Wolever TMSAm J Clin Nutr., 100 (6) (2014), pp. 1413-1421

2. Food labeling: health claims; oats and coronary heart disease.

   FDA, Fed Regist., 62 (15) (1997), pp. 3584-3601

3. Oat products and blood cholesterol lowering: summary of assessment of a health claim about oat products and blood cholesterol lowering. [Internet]. Ottawa, Ontario: Bureau of Nutritional Sciences, Food Directorate, Health Products and Food Branch, Health Canada; 2010; [cited 27 January, 2021].

4. French Food Safety Agency (AFSSA). de l'Agence française de sécurité sanitaire des aliments relatif à la demande d’évaluation du fondement scientifique de l'allégation relative à l'effet des fibres solubles d'avoine consommées au sein d'un régime adapté sur le cholestérol sanguin. [Internet]. Maisons-Alfort, France: AFSSA; 2007; [cited 27 January, 2021]

5. Generic claim submission in relation to oat beta-glucan and cholesterol reduction. [Internet]. Leatherhead, United Kingdom: JHCI; 2004; [cited 27 January, 2021].