Oatmeal and rolled oats: a small, real cut in LDL

A meta-analysis of 28 randomized trials found that at least 3 g a day of oat beta-glucan lowered LDL cholesterol by 9.7 mg/dL (95% CI 7.7 to 12; metric: 0.25 mmol/L, 0.20 to 0.30) over 2 to 12 weeks. Part of the data came from internal reports of a company with a stake in the result, and the trials tested oat beta-glucan in general rather than rolled oats as such. An older meta-analysis of 67 controlled trials, not all of them randomized, put that into bowls: three 0.99 oz (28 g) servings of oatmeal give about 3 g of soluble fiber and lower LDL by roughly 5 mg/dL (0.13 mmol/L), an effect its own authors called small. Oatmeal and rolled oats are one food here. US rules name them together and require at least 4 percent beta-glucan on a dry basis before the heart claim may be used, and the EU authorizes the claim that oat beta-glucan lowers blood cholesterol. How finely the oat is cut changes the sugar response more than people expect. In a systematic review of 72 glycemic index tests, large-flake rolled oats scored 53 and steel-cut 55, while quick-cooking oats scored 71 and instant oatmeal 75.

What a real portion looks like

• A meta-analysis of 67 controlled trials estimated that three 0.99 oz (28 g) servings of oatmeal, about 3 g of soluble fiber, lower total and LDL cholesterol by about 5 mg/dL (0.13 mmol/L). — 67 controlled trials of pectin, oat bran, guar gum and psyllium, 2 to 10 g/day soluble fiber Evidence B source
  LDL -2.2 mg/dL (-0.057 mmol/L) per g soluble fiber (95% CI -0.070 to -0.044); about -5 mg/dL (-0.13 mmol/L) for 3 g from oats
• USDA dietary survey coding counts a cup of cooked oatmeal as 240 g and says one ounce of dry oats yields about 170 g cooked. — FNDDS food code 56202960, oatmeal NFS, WWEIA category oatmeal Evidence E source
  1 cup cooked 240 g; 1 cup dry yields 485 g cooked; 1 oz dry yields 170 g cooked; quantity not specified 240 g

What your body absorbs

• Across 72 glycemic index tests, large-flake rolled oats scored a GI of 53 and steel-cut 55, while quick-cooking oats scored 71 and instant oatmeal 75. — 20 publications plus 17 unpublished tests, 72 GI measurements of whole-grain oat products Evidence B source
  GI (SE): steel-cut 55 (2.5), large-flake 53 (2.0), muesli/granola 56 (1.7), quick-cooking 71 (2.7), instant 75 (2.8)
• In a small crossover study, porridge made from oat flakes gave a lower glucose response than porridge from oat flour of the same composition, because intact flakes left the stomach more slowly. — 8 volunteers, porridge from oat flakes vs oat flour matched for protein, fat, carbohydrate and mass, 3 hours (n = 8) Evidence C source
  Lower glucose response with flake porridge; differences in early and late gastric emptying

What cooking and storage change

• In a randomized crossover trial of 30 healthy adults, steel-cut oats raised blood glucose less than instant oats, with old-fashioned rolled oats in between. — 18 men and 12 women, 628 kJ portions, 23 g available carbohydrate, 3-hour test (n = 30) Evidence B source
  Glucose peak rise mmol/L: steel-cut 1.93, old-fashioned 2.19, instant 2.47, Honey Nut Cheerios 2.49, cream of rice 2.61
• A randomized crossover trial found that raising oat beta-glucan viscosity through kilning, tempering and microwaving did not further lower blood glucose after oatmeal. — healthy adults in an acute crossover test of oatmeals with low, medium and high beta-glucan viscosity Evidence B source
  No effect of processing-induced viscosity on postprandial glucose
• USDA retention factors show cooked regular or quick oatmeal keeps 70% of folate and 80% of thiamin, while cooked instant oatmeal keeps all its folate and 90% of thiamin. — USDA retention factors for the group Breakfast Cereals, oatmeal regular/quick cooked and instant cooked Evidence E source
  Regular/quick cooked: folate 70%, thiamin 80%, riboflavin 90%, iron 95%; instant cooked: folate 100%, thiamin 90%, riboflavin 95%, iron 100%

What it does to your health

• Across 28 trials, 3 g or more of oat beta-glucan a day lowered LDL cholesterol by 9.7 mg/dL (0.25 mmol/L) and total cholesterol by 12 mg/dL (0.30 mmol/L). — adults in randomized trials of 3 g/day or more of oat beta-glucan vs control, 2 to 12 weeks Evidence A source
  LDL -9.7 mg/dL (95% CI 7.7 to 12; metric: -0.25 mmol/L, 0.20 to 0.30); total cholesterol -12 mg/dL (9.3 to 14; metric: -0.30 mmol/L, 0.24 to 0.35); no change in HDL or triglycerides; larger effect with higher baseline LDL
• A meta-analysis of 58 trials with 3974 people found a median 3.5 g a day of oat beta-glucan lowered LDL cholesterol by 7.3 mg/dL (0.19 mmol/L). — adults in randomized trials of at least 3 weeks, diets enriched with oat beta-glucan vs control diets (n = 3974) Evidence A source
  LDL -7.3 mg/dL (95% CI -8.9 to -5.4; metric: -0.19 mmol/L, -0.23 to -0.14); non-HDL -7.7 mg/dL (-10 to -5.8; metric: -0.20 mmol/L, -0.26 to -0.15); apoB -0.03 g/L (-0.05 to -0.02)
• Whole oats and isolated oat beta-glucan both lowered total and LDL cholesterol in a meta-analysis of 28 blinded trials with 1494 adults, while HDL did not change. — adults 18 and over with or without high cholesterol, blinded randomized trials of oats or isolated beta-glucan for at least 2 weeks (n = 1494) Evidence A source
  Isolated beta-glucan parallel trials: total cholesterol SMD -0.73 (95% CI -1.01 to -0.45), LDL SMD -0.58 (-0.85 to -0.32), triglycerides SMD -0.30
• In a 6-week double-blind feeding RCT on 68 adults, four daily servings of whole grain oats lowered LDL cholesterol by 11.2 mg/dL versus control, a trend that missed significance. — 68 adults, 6-week controlled feeding, 4 servings of whole grain oats per 2000 calories vs 0.8 servings in control (n = 68) Evidence B source
  LDL -11.2 mg/dL vs control (p for diet trend 0.064); oat diet lowered total and small LDL particles
• A 2026 review of 113 randomized trials in people with normal bowel function found each extra gram of daily fiber adds about 1.76 g of stool a day and 0.05 bowel movements a week. — Non-infants with normal bowel function in 113 RCTs comparing fiber amounts or types (n = 113 RCTs) Evidence A source
  Per g/d total fiber: fecal weight +1.76 g/d (95% CrI 1.58 to 1.94), frequency +0.053 BM/week (0.042 to 0.065), transit -0.24 h (-0.36 to -0.12); moderate strength of evidence
• In a 6-week randomized trial in 69 adults on a low-gluten diet, an oat-rich diet gave 1.57 bowel movements a day against 1.24 on a rice-rich diet. — Metabolically challenged volunteers in Finland on a low-gluten diet rich in oats or in rice (n = 69) Evidence B source
  Bowel movements 1.57 vs 1.24 per day at week 6 (p group x time 0.038); GSRS constipation score 1.6 vs 3.2 points (p < 0.001)
• A 2022 meta-analysis of oat trials found eating oats lowered body weight by about 2 lb (0.9 kg) and waist by about 0.39 in (1 cm) versus diets without oats. — 74 RCTs with 4937 predominantly hypercholesterolemic, obese subjects with mild metabolic disturbances; 59 RCTs in the meta-analyses (n = 4937) Evidence A source
  Weight WMD -2.1 lb (95% CI -4.1 to -0.11; metric: -0.94 kg, -1.84 to -0.05); BMI -0.13 kg/m2 (-0.26 to -0.01); waist -0.42 in (-0.73 to -0.11; metric: -1.06 cm, -1.85 to -0.27)
• A 2019 meta-analysis of 20 RCTs found cereal beta-glucan lowered body weight by about 1.8 lb (0.8 kg), with no effect on waist or energy intake. — participants in 20 randomized controlled trials of cereal beta-glucan (n = 20 trials) Evidence A source
  Weight WMD -1.7 lb (95% CI -3.3 to -0.09; metric: -0.77 kg, -1.49 to -0.04); BMI WMD -0.62 (-1.04 to -0.21); waist and energy intake not significant; 4 g/day or more increased energy intake
• In a 12-week RCT of overweight adults on a calorie-reduced diet, adding oat cereal did not increase weight loss (4.9 vs 3.7 lb / 2.2 vs 1.7 kg) but reduced waist more (1.3 vs 0.75 in / 3.3 vs 1.9 cm). — free-living overweight and obese adults, BMI 25 to 45, LDL cholesterol 130 to 200 mg/dL; 2 portions/day whole-grain ready-to-eat oat cereal (3 g/day oat beta-glucan) within a 500 calories/day deficit (n = 204) Evidence B source
  Weight -4.9 vs -3.7 lb (-2.2 vs -1.7 kg) (P=0.325); waist -1.3 vs -0.75 in (-3.3 vs -1.9 cm) (P=0.012)
• In a crossover trial of 36 adults, an oatmeal breakfast kept people fuller and led them to eat less at lunch 3 hours later than isocaloric corn flakes, more so in the overweight. — 18 lean and 18 overweight subjects, oatmeal vs isocaloric corn flakes vs water, single test days (n = 36) Evidence B source
  Ad libitum lunch intake lowest after oatmeal (P<0.00001); greater fullness AUC; slower gastric emptying
• A 2026 systematic review of 48 crossover studies found rye and oat fiber raised satiety more than lower-fiber controls, with limited effect on how much people then ate. — healthy humans in randomized crossover studies of cereal fiber with appetite ratings over at least 2 hours (n = 48 studies) Evidence A source
  Favorable effects on satiety; limited effects on ad libitum energy intake; rye and oat superior to wheat and barley
• A meta-analysis of 28 randomized trials found at least 3 g a day of oat beta-glucan lowered LDL cholesterol by 9.7 mg/dL (0.25 mmol/L) over 2 to 12 weeks. — 28 RCTs comparing at least 3 g/day oat beta-glucan with control, doses 3.0 to 12.4 g/day, 2 to 12 weeks Evidence A source
  LDL -9.7 mg/dL (95% CI 7.7 to 12; metric: -0.25 mmol/L, 0.20 to 0.30); total cholesterol -12 mg/dL (9.3 to 14; metric: -0.30 mmol/L, 0.24 to 0.35); no change in HDL or triglycerides
• In a randomized crossover trial of 48 adults, instant oatmeal kept people fuller and led to lower lunch intake than the same calories of an oat-based ready-to-eat cereal. — 48 healthy adults 18 years or older, isocaloric breakfasts at least a week apart, lunch 4 hours later (n = 48) Evidence B source
  More fullness (p=0.001), less hunger (p=0.005), lower lunch energy intake (p=0.012) after oatmeal vs RTEC
• Across meta-analyses of observational studies, eating oats or oatmeal was linked with a 12% lower risk of death from any cause. — review of 16 meta-analyses on dietary components and all-cause mortality Evidence C source
  Oats/oatmeal RR 0.88 (95% CI 0.83 to 0.92) for all-cause mortality

Safety, limits and interactions

• Pooled trial and observational data link pure uncontaminated oats in a gluten-free diet for 12 months with no worsening of symptoms or gut histology in celiac disease, with 661 patients in the trials. — patients with celiac disease on a gluten-free diet, pure/uncontaminated oats, adults and children (n = 661) Evidence C source
  Symptom score SMD -0.22 (95% CI -0.56 to 0.13); histology RR 0.24 (0.01-4.8); no change in serology
• A meta-analysis of 40 gluten-testing studies found 15% of gluten-free foods carried over 20 mg/kg gluten, and oats were the most contaminated food. — laboratory analyses of gluten-free foods, labeled and naturally gluten-free, 40 studies Evidence D source
  Overall contamination above 20 mg/kg 15.12% (95% CI 9.56-21.70%); naturally gluten-free foods 28.32%; oats most contaminated
• Side effects in oat trials for high cholesterol were mostly mild gut symptoms such as diarrhea, nausea and wind, across 17 trials with 1731 people. — patients with dyslipidemia in 17 randomized trials of oat-based products (n = 1731) Evidence A source
  Adverse events mainly gastrointestinal: diarrhea, nausea, flatulence; rates not pooled in the abstract
• In a meta-analysis of 17 oat trials with 1731 people, side effects of oat products were mostly digestive, with diarrhea, nausea and flatulence the most common. — Adults with dyslipidemia in 17 RCTs of oat products (n = 1731) Evidence A source
  Adverse events mainly gastrointestinal (diarrhea, nausea, flatulence); rates not given in abstract
• For people with celiac disease, pooled data show pure uncontaminated oats eaten for 12 months did not worsen symptoms, but ordinary oats are often contaminated with gluten. — Patients with celiac disease on a gluten-free diet eating pure oats, adults and children (n = 661) Evidence C source
  Symptom score SMD -0.22 (95% CI -0.56 to 0.13); no change in histology or serology
• In a 12-week placebo-controlled trial of 34 adults with BMI 27 or higher, the oat cereal was well tolerated with no adverse effect during the trial. — subjects with BMI 27 or higher aged 18 to 65; control n=18, oat n=16 (n = 34) Evidence B source
  Reductions in body weight, BMI, body fat and waist-to-hip ratio; sizes not given in abstract; well tolerated
• Side effects in oat trials for high cholesterol were mostly mild gut symptoms such as diarrhea, nausea and wind, across 17 trials with 1731 people. — patients with dyslipidemia in 17 randomized trials of oat-based products (n = 1731) Evidence A source
  Adverse events mainly gastrointestinal: diarrhea, nausea, flatulence; rates not pooled in the abstract
• A meta-analysis of 40 gluten-testing studies found 15% of gluten-free foods carried over 20 mg/kg gluten, and oats were the most contaminated food. — laboratory analyses of gluten-free foods, labeled and naturally gluten-free, 40 studies Evidence D source
  Overall contamination above 20 mg/kg 15.12% (95% CI 9.56-21.70%); oats most contaminated
• In a randomized trial of 92 adults with celiac disease, about 1.8 oz (50 g) of oats a day including rolled oats for 6 to 12 months did not harm the gut lining. — 52 adults in remission for 6 months and 40 newly diagnosed for 12 months, gluten-free diet with or without oats (n = 92) Evidence B source
  Mean oat intake 49.9 g/day (remission) and 46.6 g/day (new diagnosis); no difference in symptoms, nutrition, villous architecture
• A case report describes severe anaphylaxis from booklice that had infested oatmeal stored in a container at home. — one 52-year-old man in Japan (n = 1) Evidence D source
  Anaphylaxis 30 minutes after eating; Liposcelis bostrychophila antigen found only in leftover oatmeal

What people believe that the data does not support

• A review of 108 systematic reviews and 37 guidelines rated foods high in soluble fiber such as oats as causing at least moderate LDL reductions of 7.7 to 15 mg/dL (0.20 to 0.40 mmol/L), with high-quality evidence. — adults, umbrella review of guidelines, systematic reviews and trials on foods and LDL cholesterol Evidence A source
  Oats, barley and psyllium: LDL reduction 7.7-15 mg/dL (0.20-0.40 mmol/L), high GRADE evidence
• FDA allows the oat heart health claim only for diets supplying 3 g or more of beta-glucan soluble fiber a day from whole oats or barley. — 21 CFR 101.81(c), soluble fiber from certain foods and coronary heart disease Evidence E source
  Qualifying intake: 3 g/day or more of beta-glucan soluble fiber from whole oats or barley
• The EU authorizes the claim that oat beta-glucan lowers blood cholesterol. — EU Register of nutrition and health claims, claim POL-HC-6248 Evidence E source
  Authorized
• The European Union authorizes the claim that oat grain fiber contributes to an increase in fecal bulk. — Foods sold in the European Union Evidence E source
  Authorized health claim
• Under EU Regulation 432/2012 the oat fiber and fecal bulk claim may only appear on foods that qualify as high fiber. — Foods sold in the European Union Evidence E source
  Condition of use: food must meet the HIGH FIBRE claim of Regulation (EC) No 1924/2006 (at least 6 g fiber per 3.5 oz (100 g) or 3 g per 100 calories)
• US rules treat rolled oats and oatmeal as the same food for the soluble fiber heart health claim and require at least 4% beta-glucan on a dry basis. — 21 CFR 101.81(c)(2), soluble fiber from certain foods and coronary heart disease Evidence E source
  Rolled oats also known as oatmeal: at least 4% beta-glucan and 10% total dietary fiber (dry weight)
• The EU authorizes the claim that oat beta-glucan lowers blood cholesterol. — EU Register of nutrition and health claims, claim POL-HC-6248 Evidence E source
  Authorized

Who this works differently for

• In people with high cholesterol, oat products eaten for at least 4 weeks lowered LDL cholesterol by 9.3 mg/dL (0.24 mmol/L) across 17 trials with 1731 people. — patients with dyslipidemia, oat beta-glucan, oat bran or wholegrain oat products for 4 weeks or more vs placebo or usual diet (n = 1731) Evidence A source
  LDL-C WMD -9.3 mg/dL (95% CI -13 to -5.8; metric: -0.24 mmol/L, -0.33 to -0.15); total cholesterol -12 mg/dL (-19 to -6.6; metric: -0.32 mmol/L, -0.48 to -0.17); vs other cereals LDL-C -6.6 mg/dL (-0.17 mmol/L); little effect on HDL-C and triglycerides
• In 21 trials on 1120 people with mildly high cholesterol, 3 g or more of beta-glucan a day for at least 3 weeks lowered LDL cholesterol by 10 mg/dL (0.26 mmol/L). — mildly hypercholesterolemic adults, beta-glucan 3 g/day or more for at least 3 weeks, various food matrices (n = 1120) Evidence A source
  LDL -10 mg/dL (95% CI -12 to -7.7; metric: -0.26 mmol/L, -0.32 to -0.20); total cholesterol -10 mg/dL (-13 to -8.1; metric: -0.27 mmol/L, -0.33 to -0.21); no change in triglycerides or HDL
• In a 12-week controlled trial in 30 frail nursing-home residents on laxatives, 59% of those given oat bran baked into a daily cake stopped laxatives. — Frail residents of a geriatric ward aged 57 to 100 years using laxatives, Austria (n = 30) Evidence B source
  Laxatives discontinued by 59% in the oat bran group (p < 0.001); body weight stable vs decrease in controls
• In overweight and obese adults, a 2026 meta-analysis of 49 cereal beta-glucan studies with 3854 people found no effect on body weight, and BMI results were skewed by publication bias. — individuals with BMI 25 kg/m2 or higher in studies of cereal beta-glucan (oat and barley) (n = 3854) Evidence A source
  Body weight: no effect; BMI conflicting owing to publication bias; LDL-C -7.3 mg/dL (-0.19 mmol/L); oat beta-glucan SBP -1.38 mm Hg
• In overweight adults with type 2 diabetes, swapping 100 g a day of other cereals for oats led to 2 lb (0.89 kg) more weight loss after one year than a healthy diet alone. — overweight adults with type 2 diabetes, 30-day centralised intervention then 1-year free-living follow-up; 50 g or 100 g oats replacing other cereals (n = 298) Evidence B source
  100 g oats vs healthy diet at 1 year: weight MD -2 lb (95% CI -3.4 to -0.49; metric: -0.89 kg, -1.56 to -0.22); HbA1c -0.64%
• In people with type 2 diabetes, a meta-analysis of 14 controlled trials found oat intake lowered HbA1c by 0.42 percentage points and LDL by 11 mg/dL (0.29 mmol/L). — patients with type 2 diabetes, 14 controlled trials and 2 uncontrolled observational studies Evidence B source
  HbA1c -0.42% (95% CI -0.61 to -0.23); fasting glucose -7 mg/dL (-0.39 mmol/L); LDL -11 mg/dL (-19 to -3.5; metric: -0.29 mmol/L, -0.48 to -0.09)

What is still unknown

• A 2024 meta-analysis of foods for chronic constipation found 23 studies with 1714 adults, of which only one tested oat bran, against seven of kiwifruit. — Adults with chronic constipation in 23 intervention studies (17 RCTs, 6 uncontrolled) (n = 1714) Evidence A source
  Oat bran: 1 study, not pooled; rye bread vs white bread +0.43 BM/week (0.03 to 0.83); kiwifruit vs psyllium +0.36 BM/week
• A 2014 systematic review found that in 14 studies of people without bowel disease oats or oat bran increased stool weight and eased constipation, but not clearly more than other cereals. — Volunteers with no history of bowel disease in 14 intervention studies of oats or oat bran (n = 14 studies) Evidence C source
  Increase in stool weight and decrease in constipation; no evidence of an oat-specific effect over other cereals
• The 2025 British Dietetic Association guideline for chronic constipation says oat bran has only promising results from single trials and needs adequately powered controlled trials. — Adults with chronic constipation, BDA dietary guideline Evidence E source
  No recommendation for oat bran; listed with mango, figs, high fiber cereal and flaxseed as needing RCTs
• In a double-blind crossover trial of 33 normal-weight adults, 4 g of oat beta-glucan at breakfast raised fullness but did not reduce how much they ate at the next meal. — normal-weight subjects (22 female, 11 male), mean BMI 23.5, 4 g high molecular weight oat beta-glucan (n = 33) Evidence B source
  Fullness P=0.048, satiety P=0.034; no change in energy eaten at ad libitum meal

The bottom line

A single-meal crossover trial in 30 healthy adults showed the same order. Blood glucose peaked 35 mg/dL (1.93 mmol/L) above baseline after steel-cut oats, 2.19 after old-fashioned rolled oats and 2.47 after instant. Steel-cut against instant was significant, and the authors did not report the gap between rolled and instant as significant. In 8 volunteers, in a study that did not say it was randomized, porridge from intact flakes gave a lower glucose response than porridge from oat flour of the same make-up, and the abstract gives no size. Raising beta-glucan viscosity by kilning and microwaving did not lower glucose any further in a randomized crossover test. For people with type 2 diabetes, a meta-analysis of 14 controlled trials plus 2 uncontrolled studies found oats lowered HbA1c by 0.42 percentage points (95% CI 0.23 to 0.61) and LDL by 11 mg/dL (95% CI 3.5 to 19; metric: 0.29 mmol/L, 0.09 to 0.48). It searched PubMed only. Observational studies link oats or oatmeal with a 12 percent lower risk of death from any cause (RR 0.88, 95% CI 0.83 to 0.92), which is an association that healthier habits of oat eaters may explain. In a crossover trial of 48 adults sponsored by an oat manufacturer, instant oatmeal left people fuller and eating less at lunch than the same calories of an oat-based boxed cereal (p=0.012), with no calorie figure in the abstract. US survey coding counts a cup of cooked oatmeal as 240 g, and one ounce of dry oats yields about 170 g cooked. USDA retention factors say cooked regular or quick oatmeal keeps 70 percent of its folate and 80 percent of its thiamin. Cooked instant keeps all its folate, though instant oatmeal is often fortified, so that figure largely describes folate that was added. On caution, the evidence is about celiac disease and storage. In a Finnish randomized trial of 92 adults with celiac disease, about 50 g a day of oats kept free of wheat did not harm the gut lining over 6 to 12 months. That result does not transfer to ordinary oatmeal, which can carry wheat from shared processing, and a minority of people with celiac disease react to oat protein itself. One man in Japan had severe anaphylaxis from booklice that had infested oatmeal kept in a container at home. It is a single case, and it concerns storage rather than the oat.

Sources

1. oro-r2-06 · meta-analysis
   For example, 3 g soluble fiber from oats (3 servings of oatmeal, 28 g each) can decrease total and LDL cholesterol by approximately 0.13 mmol/L.
   Am J Clin Nutr, 1999 · checked 2026-09-29
2. oro-r2-13 · USDA FNDDS, dataset
   FNDDS 56202960 Oatmeal, NFS (FDC 2708380, WWEIA Oatmeal): 1 cup, cooked 240 g; 1 cup, dry, yields 485 g; 1 oz, dry, yields 170 g; Quantity not specified 240 g
   USDA Food and Nutrient Database for Dietary Studies (FNDDS), food code 56202960, FDC 2708380 · checked 2026-09-29
3. oro-r2-01 · systematic review
   Steel-cut oats (GI=55 (se 2·5)), large-flake oats (GI=53 (se 2·0)) and muesli and granola (GI=56 (se 1·7)) elicited low to medium glycaemic response. Quick-cooking oats and instant oatmeal produced significantly higher glycaemic response (GI=71 (se 2·7) and 75 (se 2·8), respectively) than did muesli and granola or large-flake oatmeal porridge.
   Br J Nutr, 2015 · checked 2026-09-29
4. oro-r2-03 · crossover feeding study
   The structure of the oat flakes remained sufficiently intact to delay their gastric emptying, leading to a lower glycemic response, even though initial gastric emptying rates were similar for the flake and flour porridge.
   Am J Physiol Gastrointest Liver Physiol, 2017 · checked 2026-09-29
5. oro-r2-02 · RCT
   Glucose peak-rise (primary endpoint, mean (sem) mmol/l) after OFO, 2·19 (sem 0·11), was significantly less than after CR, 2·61 (sem 0·13); and glucose peak-rise after SCO, 1·93 (sem 0·13), was significantly less than after CR, HNC, 2·49 (sem 0·13) and IO 2·47 (sem 0·13).
   Br J Nutr, 2019 · checked 2026-09-29
6. oro-r2-04 · RCT
   However, results from the clinical trial show that the increase in the viscosity of the oat β-glucan attained through processing in this study did not have any effect on postprandial glucose control.
   Food Funct, 2021 · checked 2026-09-29
7. oro-r2-12 · USDA Table of Nutrient Retention Factors, dataset
   USDA-RETN-R6:352 OATMEAL,REG/QUICK,COOKED, group Breakfast Cereals: folate_total_ug 70% retained, thiamin_mg 80%, riboflavin_mg 90%, iron_mg 95%; USDA-RETN-R6:351 OATMEAL,INST,COOKED: folate_total_ug 100% retained, thiamin_mg 90%, riboflavin_mg 95%, iron_mg 100%
   USDA Table of Nutrient Retention Factors, Release 6, 2007 · checked 2026-09-29
8. ev-oatchol-02 · meta-analysis
   OBG in doses of ≥3 g/d reduced low-density lipoprotein (LDL) and total cholesterol relative to control by 0.25 mmol/L (95% CI: 0.20, 0.30; P < 0.0001) and 0.30 mmol/L (95% CI: 0.24, 0.35; P < 0.0001), respectively
   Am J Clin Nutr, 2014 · checked 2026-10-06
9. ev-oatchol-03 · meta-analysis
   A median dose of 3·5 g/d of oat β-glucan significantly lowered LDL-cholesterol (-0·19; 95 % CI -0·23, -0·14 mmol/l, P<0·00001)
   Br J Nutr, 2016 · checked 2026-10-06
10. ev-oatchol-05 · meta-analysis
    isolated β-glucan interventions from parallel-arm studies decreased TC (-0.73, 95%CI: -1.01;-0.45, p < 0.00001), LDL (-0.58, 95%CI: -0.85;-0.32, p < 0.0001) and triglycerides (-0.30, 95%CI: -0.49;-0.12, p = 0.001).
    Clin Nutr ESPEN, 2023 · checked 2026-10-06
11. ev-oatchol-07 · randomized controlled trial
    LDL cholesterol concentrations show a trend of statistical significance across diets (p = 0.0638), with a lowering of 8.9 mg/dL (barley) and 11.2 mg/dL (oats) compared to the control.
    Nutrients, 2026 · checked 2026-10-06
12. ev-oatcon-01 · systematic review of RCTs
    Models provided moderate SoE that increasing fiber intake (per g/d total fiber) yields softening stool consistency [0.013 units, 95% credible interval (CrI): 0.009, 0.016 on the Bristol Stool Scale], increasing total fecal weight (1.76 g/d, 95% CrI: 1.58, 1.94) and dry fecal weight (0.47 g/d, 95% CrI: 0.42, 0.51), increasing fecal frequency (0.053 additional bowel movements/wk, 95% CrI: 0.042, 0.065), and shortening gut transit times (-0.24 h, 95% CrI: -0.36, -0.12).
    Am J Clin Nutr, 2026 · checked 2026-10-06
13. ev-oatcon-03 · RCT
    At the end of the intervention, the bowel movement frequency was higher in the oat group than in the rice group (1.57 ± 0.65 and 1.24 ± 0.50 bowel movements/day, respectively, p group × time = 0.038, Table 4.)
    Mol Nutr Food Res, 2025 · checked 2026-10-06
14. ev-oatw-01 · meta-analysis of RCTs
    Subjects receiving an OSI, compared to control arms without oats, had improved levels of total cholesterol (TC) [weighted mean difference and (95% CI) - 0.42 mmol/L, (- 0.61; - 0.22)], LDL cholesterol [- 0.29 mmol/L, (- 0.37; - 0.20)], glucose [- 0.25 nmol/L, (- 0.36; - 0.14)], body mass index [- 0.13 kg/m2, (- 0.26; - 0.01)], weight [- 0.94 kg, (- 1.84: - 0.05)], and waist circumference [- 1.06 cm, (- 1.85; - 0.27)].
    Eur J Nutr, 2022 · checked 2026-10-06
15. ev-oatw-03 · meta-analysis of RCTs
    There was no significant effect on waist circumference and energy intake.
    Complementary Therapies in Medicine, 2019, Effects of cereal beta-glucan consumption on body weight, body mass index, waist circumference and total energy intake: A meta-analysis of randomized controlled trials · checked 2026-10-06
16. ev-oatw-04 · RCT
    Weight loss was not different between groups (-2.2+/-0.3 vs -1.7+/-0.3 kg, P=0.325), but waist circumference decreased more (-3.3+/-0.4 vs -1.9+/-0.4 cm, P=0.012) with whole-grain RTE oat cereal.
    J Am Diet Assoc, 2010 · checked 2026-10-06
17. ev-oatw-07 · RCT
    Satiety was greater and ad libitum test meal intake lower after consuming oatmeal than after corn flakes, especially in the overweight subjects.
    Ann Nutr Metab, 2015 · checked 2026-10-06
18. ev-oatw-09 · systematic review
    Evidence from 48 studies indicated that cereal fiber intake was associated with favorable effects on satiety and other measures of appetite but limited effects on ad libitum energy intake.
    Nutr Rev, 2026 · checked 2026-10-06
19. oro-r2-05 · meta-analysis of RCTs
    OBG in doses of ≥3 g/d reduced low-density lipoprotein (LDL) and total cholesterol relative to control by 0.25 mmol/L (95% CI: 0.20, 0.30; P < 0.0001) and 0.30 mmol/L (95% CI: 0.24, 0.35; P < 0.0001), respectively, with some indication of heterogeneity (P = 0.13 and P = 0.067).
    Am J Clin Nutr, 2014 · checked 2026-09-29
20. oro-r2-09 · RCT
    Energy intake at lunch was lower after eating oatmeal compared to the RTEC (p = 0.012).
    J Am Coll Nutr, 2016 · checked 2026-09-29
21. oro-r2-10 · review of meta-analyses
    Carbohydrates were associated with a reduced risk of all-cause mortality (whole grain bread: relative risk (RR) 0.85, 95% confidence interval (CI) 0.82-0.89; breakfast cereal: RR 0.88, 95% CI 0.83-0.92; oats/oatmeal: RR 0.88, 95% CI 0.83-0.92).
    Eur J Prev Cardiol, 2019 · checked 2026-09-29
22. ev-oatchol-08 · meta-analysis
    Oat consumption for 12 months did not affect symptoms (standardized mean difference: reduction in symptom scores in patients who did and did not consume oats, -0.22; 95% CI, -0.56 to 0.13; P = .22)
    Gastroenterology, 2017 · checked 2026-10-06
23. ev-oatchol-09 · meta-analysis of food analyses
    Moreover, it was noticed that oats were the most contaminated food.
    Br J Nutr, 2022 · checked 2026-10-06
24. ev-oatchol-10 · meta-analysis
    Oat-related adverse events were mostly gastrointestinal such as diarrhea, nausea, and flatulence being the most prevalent.
    Food Funct, 2024 · checked 2026-10-06
25. ev-oatcon-09 · meta-analysis of RCTs
    Oat-related adverse events were mostly gastrointestinal such as diarrhea, nausea, and flatulence being the most prevalent.
    Food Funct, 2024 · checked 2026-10-06
26. ev-oatcon-10 · meta-analysis
    Oat consumption for 12 months did not affect symptoms (standardized mean difference: reduction in symptom scores in patients who did and did not consume oats, -0.22; 95% CI, -0.56 to 0.13; P = .22)
    Gastroenterology, 2017 · checked 2026-10-06
27. ev-oatw-06 · RCT
    Ingestion of oat was well tolerated and there was no adverse effect during the trial.
    Plant Foods Hum Nutr, 2013 · checked 2026-10-06
28. ev-oatw-10 · meta-analysis
    Oat-related adverse events were mostly gastrointestinal such as diarrhea, nausea, and flatulence being the most prevalent.
    Food Funct, 2024 · checked 2026-10-06
29. ev-oatw-11 · meta-analysis of food analyses
    Moreover, it was noticed that oats were the most contaminated food.
    Br J Nutr, 2022 · checked 2026-10-06
30. oro-r2-08 · RCT
    The mean (+/- SD) oat intake in the oat group was 49.9 +/- 14.7 g per day at 6 months for patients in remission and 46.6 +/- 13.3 g per day at 12 months for patients with newly diagnosed disease.
    N Engl J Med, 1995 · checked 2026-09-29
31. oro-r2-11 · case report
    Based on these results, we identified an insect body infesting oatmeal, L. bostrychophila.
    J Dermatol, 2025 · checked 2026-09-29
32. ev-oatchol-06 · umbrella review
    With high evidence, foods high in unsaturated and low in saturated and trans fatty acids (e.g. rapeseed/canola oil), with added plant sterols/stanols, and high in soluble fiber (e.g. oats, barley, and psyllium) caused at least moderate (i.e. 0.20-0.40 mmol/L) reductions in LDL cholesterol.
    Nutr Metab Cardiovasc Dis, 2021 · checked 2026-10-06
33. ev-oatchol-11 · regulation
    ( 1 ) 3 g or more per day of β-glucan soluble fiber from either whole oats or barley, or a combination of whole oats and barley.
    21 CFR 101.81, Health claims: Soluble fiber from certain foods and risk of coronary heart disease (CHD) · checked 2026-10-06
34. ev-oatchol-12 · regulatory register
    POL-HC-6248 Oat beta-glucan Oat beta-glucan has been shown to lower/reduce blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease -/- Authorised
    EU Register on nutrition and health claims, claim POL-HC-6248, snapshot 2026-09-21 · checked 2026-10-06
35. ev-oatcon-07 · regulatory register
    POL-HC-6429 Oat grain fibre Oat grain fibre contributes to an increase in faecal bulk Authorised
    EU Register on nutrition and health claims, European Commission · checked 2026-10-06
36. ev-oatcon-08 · regulation
    The claim may be used only for food which is high in that fibre as referred to in the claim HIGH FIBRE as listed in the Annex to Regulation (EC) No 1924/2006.
    Commission Regulation (EU) No 432/2012, consolidated text, EUR-Lex · checked 2026-10-06
37. oro-r2-14 · regulation
    ( 2 ) Rolled oats. Rolled oats, also known as oatmeal, produced from 100 percent dehulled, clean oat groats by steaming, cutting, rolling, and flaking, and provides at least 4 percent (dwb) of β-glucan soluble fiber and a total dietary fiber content of at least 10 percent.
    21 CFR 101.81, Health claims: Soluble fiber from certain foods and risk of coronary heart disease (CHD) · checked 2026-09-29
38. oro-r2-15 · regulatory register
    POL-HC-6248 Oat beta-glucan Oat beta-glucan has been shown to lower/reduce blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease -/- Authorised
    EU Register on nutrition and health claims, claim POL-HC-6248, snapshot 2026-09-21 · checked 2026-09-29
39. ev-oatchol-01 · meta-analysis
    Pooled estimates showed that oat-based products may result in a large reduction in LDL-C (WMD, -0.24 mmol L-1; 95% CI: -0.33, -0.15) (moderate certainty) and TC (WMD, -0.32 mmol L-1; 95% CI: -0.48, -0.17) (moderate certainty).
    Food Funct, 2024 · checked 2026-10-06
40. ev-oatchol-04 · meta-analysis
    consuming a dose of ≥3 g/d of β-glucan for at least 3 weeks could significantly reduce total cholesterol (TC) (-0·27 mmol/l, 95 % CI -0·33, -0·21, P < 0·001) and LDL-cholesterol (-0·26 mmol/l, 95% CI -0·32, -0·20, P < 0·001)
    Br J Nutr, 2021 · checked 2026-10-06
41. ev-oatcon-04 · RCT
    Laxatives were successfully discontinued by 59% (p < 0.001) in the fiber group.
    Ann Nutr Metab, 2008 · checked 2026-10-06
42. ev-oatw-02 · meta-analysis
    No effects were observed for triglycerides, high-density lipoprotein cholesterol, diastolic blood pressure, or body weight.
    Food & Function, 2026, Cereal beta-glucan and cardiovascular disease risk reduction in overweight and obese populations: a systematic review and meta-analysis of lipid, blood pressure, and anthropometric parameters · checked 2026-10-06
43. ev-oatw-05 · RCT
    In the 1-year follow-up, greater effects in reducing weight (MD: -0.89 kg; 95% CI: -1.56, -0.22), HbA1c (MD: -0.64%; 95% CI: -1.19, -0.09) and TG (MD: -0.70 mmol/L; 95% CI: -1.11, -0.29) were observed in the 100 g-oats group.
    Nutrients, 2016 · checked 2026-10-06
44. oro-r2-07 · meta-analysis
    Compared with the controls, oats intake significantly reduced the concentrations of glycosylated hemoglobin A1c (HbA1c) (MD, -0.42%; 95% CI, -0.61% to -0.23%), fasting blood glucose (FBG) (MD, -0.39 mmol/L; 95% CI, -0.58 to -0.19 mmol/L), total cholesterol (TC) (MD, -0.49 mmol/L; 95% CI, -0.86 to -0.12 mmol/L), low-density lipoprotein cholesterol (LDL-C) (MD, -0.29 mmol/L; 95% CI, -0.48 to -0.09 mmol/L).
    Nutrients, 2015 · checked 2026-09-29
45. ev-oatcon-02 · meta-analysis of RCTs
    RESULTS: We included 23 studies (17 RCTs, 6 uncontrolled; 1714 participants): kiwifruit (n = 7), high-mineral water (n = 4), prunes (n = 2), rye bread (n = 2), mango, fig, cereal, oat bran, yoghurt, water supplementation, prune juice, high-fibre diet, no-fibre diet (n = 1).
    Aliment Pharmacol Ther, 2024 · checked 2026-10-06
46. ev-oatcon-05 · systematic review
    The fourteen studies carried out in volunteers with no history of bowel disease suggest that oats or oat bran can significantly increase stool weight and decrease constipation, but there is a lack of evidence to support a specific effect of oats on bowel function compared with other cereals.
    Br J Nutr, 2014 · checked 2026-10-06
47. ev-oatcon-06 · clinical guideline
    There is promising evidence from single RCTs and uncontrolled trials of different high fibre foods in constipation (e.g., mango, figs, oat bran, high fibre cereal, and flaxseed flour [ 14 ]) that warrant adequately powered and appropriately controlled RCTs.
    J Hum Nutr Diet, 2025 · checked 2026-10-06
48. ev-oatw-08 · RCT
    Four grams of high MW oat β-glucan lowers appetite but not ad libitum eating and beneficially modulates postprandial glycaemia, it does however, not increase plasma GLP-1 secretion.
    Appetite, 2018 · checked 2026-10-06