Health · Fitness & Nutrition · 2 hrs ago
Overnight oats have stronger evidence for lowering LDL cholesterol than chia pudding
Overnight oats and chia pudding both provide fiber, but they do not have the same evidence for lowering cholesterol.
Oats contain beta-glucan, a soluble fiber that can help lower LDL, the type of cholesterol the story focuses on.
European food-safety authorities say the effect is seen with at least 3 grams of oat beta-glucan a day as part of a balanced diet; 50 grams of oats provide about 4 grams.
Chia seeds provide fiber and plant-based omega-3 fats, but research on chia and LDL has mixed results.
Chia can still be part of a healthy breakfast, especially when its unsaturated fats replace foods high in saturated fat.
Combining chia with oats can bring together their different nutrients, while fruit or unsalted nuts add variety.
Added sugars, rich toppings and oversized portions can affect the nutritional value of either breakfast.
Overnight oats have more consistent evidence for lowering LDL cholesterol than chia pudding.
Oats contain beta-glucan, a soluble fiber that can reduce cholesterol absorption and help remove bile acids.
The European Food Safety Authority found a cause-and-effect relationship between oat beta-glucan intake and lower LDL cholesterol.
Its assessment says the effect is seen with at least 3 grams of beta-glucan daily as part of a balanced diet.
Research on chia and LDL has produced mixed results, though chia can provide fiber and unsaturated fats.
- Who
- People seeking to lower LDL cholesterol through breakfast choices.
- What
- Overnight oats have stronger evidence for lowering LDL cholesterol than chia pudding.
- When
- Not stated
- Where
- Not stated
- Why
- Oat beta-glucan has a demonstrated link to lower LDL, while studies of chia have reported mixed results.
This story does not have two clearly opposing sides.
This story does not have a timeline yet.
- Daily beta-glucan threshold
- At least 3 grams
- Oat serving
- 50 grams, about half a cup
- Beta-glucan in 50 grams of oats
- About 4 grams
- Chia serving
- 28 grams, or 2 tablespoons
- Fiber in chia serving
- Nearly 10 grams
- Soluble fiber in chia serving
- About 1 gram
What people are saying
alcanzar esa cantidad diaria puede contribuir a reducir el LDL
esta fibra actúa como una red suave que retiene parte de los ácidos biliares antes de reciclarse
considerar el pudín de chía como un alimento rico en fibra, antes que como una estrategia aislada para bajar el colesterol