Oats may be a powerful tool in combating obesity, a significant health concern in Mexico. According to the Instituto Nacional de Salud Publica, 41 percent of women, and 37.1 percent of men in the country are affected by obesity, with a tendency to accumulate unhealthy fat – specifically LDL cholesterol – around the abdomen, hips, and thighs. While many recommendations exist for reducing this type of fat, research suggests oats are among the most effective dietary choices.
A study conducted by the University of Bonn in Germany investigated the impact of oat consumption on cholesterol levels. Researchers had 32 participants consume 300 grams of oats daily for two consecutive days, alongside a minimal amount of fruits and vegetables. The study revealed a 10 percent decrease in LDL cholesterol levels among participants.
“We were able to identify that a high consumption of oats increases the number of certain bacteria in the intestine (which) produce phenolic compounds when digesting the oats,” explained Linda Klümpen, the study’s director. Phenolic acid, in addition to lowering “subpar” cholesterol, is similarly rich in antioxidants and can support protect skin against environmental pollution and UV radiation.
But, experts caution against relying solely on oats for a healthy diet. While the whole grain is highly beneficial, the body requires a variety of nutrients to maintain balance. The IMSS’s “Plato del Bien Comer” (Good Eating Plate) recommends a dietary breakdown of 50 percent fruits and vegetables, 22 percent grains and cereals, 15 percent legumes, 8 percent animal-based foods, and 5 percent healthy fats.
Preparing oats properly is also significant. Sifting oats through a colander can reveal volatile husks, known as oat bran. Despite being rich in fiber, the body struggles to process these husks, potentially causing intestinal irritation.
Oat consumption also helps regulate blood sugar levels, provided it’s not instant oatmeal. The benefits were first observed by German physician Carl Von Noorden, and the National Health Institute affirms that “short-term dietary interventions with oats are an economical, but very effective, tool to achieve better glycemic control in patients with type 2 diabetes.”
While numerous medications are available to lower fat and sugar levels, dietary changes offer an effective and side-effect-free alternative. Recognizing the challenges of altering ingrained eating habits, particularly within Mexican cuisine, experts suggest that oats can be a nutritious and filling option.
