Oats are rich in dietary fiber, especially β-glucan, which has health benefits. Many people choose oats instead of rice to lower cholesterol and regulate blood lipids. However, experts warn that although oats are suitable for long-term consumption, they must be eaten correctly to avoid adverse effects.
First, the glycemic index (GI) of oats is lower than that of white rice and brown rice, helping to stabilize blood sugar. However, liquid oat products such as oat milk and oat drinks have a higher glycemic index. Excessive consumption can lead to increased blood sugar levels, weight gain, and higher cholesterol. People aiming for weight loss should opt for solid, sugar-free oat products and carefully check ingredient labels.
Oatmeal is a highly nutritious food. (Image provided by Heho Health)
Second, while oats help lower cholesterol, they are not nutritionally complete and cannot fully replace regular meals. Overeating oats may impair calcium, iron, and magnesium absorption, so a varied diet is essential. It is recommended to eat oats as a staple food rather than a snack after meals to prevent excessive starch intake.
For people with high blood pressure, high blood sugar, or high cholesterol, oat consumption should be controlled. The health benefits of β-glucan require about 3 grams per day, equivalent to 3–4 bowls of oats, which contain approximately 440 kcal. When paired with milk, the calorie count can reach 800 kcal, potentially increasing triglycerides and harming cardiovascular health.
Excessive consumption of liquid oatmeal products may raise blood sugar levels. (Image provided by Heho Health)
Finally, not all commercially available oat products help lower cholesterol. People with gluten intolerance should avoid oats to prevent digestive issues. Additionally, patients with kidney disease should avoid high-phosphorus oats to reduce kidney burden.
This article is authorized by Heho Health.
