Research
Mixed
Consumption of beta-glucan (from oats or barley) significantly decreases serum total and LDL cholesterol and improves postprandial glucose and insulin levels in both healthy and hypercholesterolemic/diabetic subjects.
To lower LDL cholesterol, consume 3.6 to 5 grams of beta-glucan daily from oats or barley. Be aware that heavy processing (baking, extrusion) can destroy the molecular weight needed for this benefit. Whole oats or specific beta-glucan supplements are more reliable than highly processed oat products.
GoodSupportsHIGH confidence
Several recent studies, found that the daily consumption of 5 g of β-glucan significantly decreased serum total and LDL cholesterol.
Why this rating
Strong evidence for specific doses (3.6-5g) and sources (oats/barley), but conflicting results exist when molecular weight is altered by processing.
Source
Effects of Dietary Fiber and Its Components on Metabolic Health
James M Lattimer et al. · Nutrients · 2010
narrative_reviewCited 1,321×
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