Oatmeal shown to lower cholesterol and potentially stall diabetes

From medicalxpress.com

Whether plain with little more than a splash of milk or stirred through with any and all of yogurt, honey, berries and seeds, a bowl of porridge or oatmeal has been lauded as a source of warming goodness and body fuel long before would-be health influencers latched on to it in pursuit of clicks and likes.

In a revival of a cereal-based treatment for diabetes that was used a century ago but has since been overlooked, researchers at the University of Bonn have found further proof that when it comes to healthy eating, porridge is probably close to peerless.

                                                                                     Credit: Pixabay/CC0 Public Domain

The team found a 10% cholesterol reduction among 32 volunteers who spent two days eating mostly oatmeal, which they were permitted to flavour with fruit or vegetables. The same level of reduction was not observed in a "control group" of 36, which was put on a "calorie-reduced diet" that did not feature oats.

The participants "suffered from a metabolic syndrome associated with an increased risk of diabetes," the team says, listing characteristics such as excess weight, high blood sugar and blood pressure.

"We were able to identify that the consumption of oatmeal increased the number of certain bacteria in the gut," says the University of Bonn's Linda Klümpen.

"Intestinal bacteria produce phenolic compounds by breaking down the oats," Klümpen says, pointing out that one such compound, ferulic acid, has already been shown in animals to help against cholesterol.

Porridge appears to help develop other gut bacteria that get rid of an amino acid that the body otherwise changes into a molecule that the university described as "suspected of promoting insulin resistance."

The researchers said that it appears a short burst of eating porridge, such as the two-day' trial, works better than a sustained but less intensive effort such as a bowl a day over a longer period, such as six weeks.

"A short-term oat-based diet at regular intervals could be a well-tolerated way to keep the cholesterol level within the normal range and prevent diabetes," says Bonn's Marie-Christine Simon, pointing out that the effects of the two days' oatmeal-only diet were being felt by volunteers six weeks later.

https://medicalxpress.com/news/2026-02-oatmeal-shown-cholesterol-potentially-stall.html

Scrambled Eggs vs. Oatmeal: Which Breakfast Is Better for Your Blood Sugar?

From eatingwell.com

Two popular breakfast choices go head-to-head. Find out which one will be crowned the winner 

KEY POINTS

• Scrambled eggs are high in protein and will have little impact on blood sugar response. 
• Oatmeal contains fibre and your blood sugar response may depend on the type of oats you choose. 
• Both are healthy breakfast options; pairings and mix-ins will impact how your body responds. 

If you’re trying to keep your blood sugar steady, what you choose for breakfast matters and two of the most popular options couldn’t be more different. Here, we’re putting Team Savoury and Team Sweet in a head-to-head breakfast showdown. In one corner: scrambled eggs, the savoury protein-packed powerhouse. In the other: oatmeal, the classic sweet staple. Next, dietitians break down how scrambled eggs and oatmeal impact blood sugar and which one might be the better pick for you. 

                                                                                          Credit: 

Abbey Littlejohn. EatingWell design

How Scrambled Eggs Affect Blood Sugar

Let’s start by cracking open eggs to see what’s inside. One-half a cup of whole scrambled eggs contains 164 calories, 12 g fat, 1.7 g of carbohydrates, 0 g fibre and 11 g protein.

“Since scrambled eggs have very little carbohydrate and are made up mostly of protein and fat, they have very little impact on blood sugar on their own,” explains Jackie Topol, MS, RD, specializing in pre-diabetes. 

What you cook with your eggs can make a difference. “Cooking eggs with butter or oil will increase the fat content, which can slow digestion and slow the rise in blood sugar further. Adding in vegetables, which contain fibre, will also help slow down how quickly blood sugar rises”, she adds. 

What you pair with your eggs matters too. Eating them alongside a few slices of bread, cereal or a bowl of fruit may cause your blood sugar to rise. However, the protein and fat in eggs still helps slow digestion while also creating less of a rise in blood sugar levels and keeps you satiated longer too, explains Amy Kimberlain, MS, RDN, CDCES, a diabetes educator. Ultimately, we’re keeping eggs in the running in this breakfast showdown. 

How Oatmeal Affects Blood Sugar

Warm, comforting and filling, a bowl of oats is a blank canvas for sweet and savoury toppings. When peering inside the barrel of oats, one cup of cooked oats provides 182 calories, 6 g of fat, 27 g of carbs, 4 g of dietary fibre and 5 g of protein.

“Oatmeal contains carbohydrates and will impact blood sugar levels when consumed.  Additionally, the type of oat, how it’s cooked and what you eat it with will impact how quickly it can raise your blood sugar,” explains Kimberlain. 

Topol breaks down the different varieties of oats: “Steel-cut oats are the least processed, highest in fibre and slowest to digest. They generally have the most gentle impact on blood sugar. Rolled oats are moderately processed and a good source of fibre; they typically provide a moderate rise in blood sugar. Instant oats are made up of ground oats, which are quickest to cook and also to digest, which can lead to a faster, sharper rise in blood glucose.”

However, it's important to note that all types of oats contain soluble fibre, which helps slow digestion and leads to fewer blood sugar spikes. Both experts emphasize that the portion size of oats and whether any added sugars are present will determine how much a person’s blood sugar may rise. Adding high-protein toppings like Greek yogurt or nuts, or extra fibre like berries or chia seeds, can help further slow down digestion and prevent blood sugar spikes, says Kimberlain.

Eggs vs. Oatmeal: Which Is Better for Blood Sugar?

So, when comparing the two head-to-head, what is the final verdict? The answer is: it depends. “Though eggs on their own may produce the smallest increase in blood sugar, without the addition of carbs, most people will be hungry pretty soon,” says Topol. That means you’ll likely pair eggs with something else for more sustenance - like toast, potatoes, fruits, veggies or a cup of juice - all of which can affect blood sugar. 

Oatmeal, on the other hand, if prepared with both protein and fibre (ie. Greek-style yogurt and berries) and without added sugar, can provide sustained energy and lessen the blood sugar response, she adds. 

The ultimate verdict:  Aim for a breakfast that is balanced with protein, fibre and healthy fats, says Topol. Kimberlain agrees, and wants readers to remember: "Everyone's blood sugar response is different. Pay attention to how your body responds to different foods, not just eggs or oatmeal. Checking your blood sugar after meals can help you understand your own patterns and make choices that work best for you.”

How to Build a Blood-Sugar-Friendly Version of Each Breakfast

Here’s a guide on how to build a blood-sugar-friendly version of each breakfast that includes fibre-rich carbs, high-quality protein, healthy fats and plenty of produce. 

Scrambled Eggs

When you break out your skillet - don’t forget to also include these items:

• Add Veggies: Saute any type of veggies with your scrambled eggs, such as dark leafy greens, onions, bell peppers, mushrooms, broccoli or cauliflower.  
• Add Healthy Fat: Include a source of healthy fat like avocado slices, a sprinkle of hemp seeds or a handful of walnuts.
• Add Whole Grains or Starchy Veggies: Enjoy your eggs with a slice or two of whole wheat or sprouted bread, or build your own breakfast bowl by adding eggs to cooked grains such as farro or buckwheat or starchy veggies like a sweet potato or yam.

• Add Fruit: Enjoy eggs with a bowl of cut fruit or berries. 

• Oatmeal

  Dress up your blank canvas of oats with a plethora of toppings and mix-ins.
• Make with Milk: Make oats with dairy or soy milk, as it will naturally increase the protein and add other nutrients like calcium and vitamin D to the mix. 
• Add Protein: Mix in Greek-style yogurt or cottage cheese for more protein and to dial up the creaminess. 
• Add Nuts or Seeds: Sprinkle or stir in seeds like chia, flax or hemp for omega-3 fats, fibre and protein. Or add nuts like walnuts or pistachios or drizzle on some almond or peanut butter.
• Add Fruits: Sweeten up your oats naturally by topping them with, or stirring in, any type of fruit. Kimberlain recommends raspberries or blackberries, which have the highest fibre and lowest sugar among fruits.  
• Make Savoury Oats: Whip up a batch of savoury oats by topping it with eggs and veggies. 
• Choose Steel-Cut or Rolled Oats: Topol recommends choosing steel-cut or rolled oats as your best option for the least blood sugar spiking oatmeal option.

• Our Expert Take

  While there wasn’t a clear winner in our scrambled eggs versus oatmeal blood sugar showdown, our experts agree that the better breakfast depends on several factors. For eggs, what you cook them with and what you eat them alongside can influence blood sugar. For oats, the portion size, type of oats and mix-ins play a role. To build a blood-sugar-friendly breakfast bowl, dietitians recommend including a balance of protein, fruits, veggies, healthy fats and whole grains to each plate. 

• https://www.eatingwell.com/scrambled-eggs-vs-oatmeal-for-better-blood-sugar-11875765

Ancient grains linked to improved type 2 diabetes outcomes

From medicalnewstoday.com

• A new study suggests ancient grain consumption is associated with improved health outcomes for people with type 2 diabetes.
• Ancient grains like oats are rich in dietary fibre and phytochemicals that may help manage blood sugar and cholesterol.
• Experts recommend incorporating minimally refined grains into a healthy, balanced diet to reap the most benefits.

A new study highlights the potential benefits of including ancient grains in dietary patterns for people with diabetes.

Ancient grains, known for their lack of genetic modification and higher levels of beneficial phytochemicals and fibres, may offer a promising avenue for dietary intervention.

This new analysis of 29 randomized controlled trials suggests ancient grains like oats, brown rice, and millet may produce positive diabetes health outcomes, with particular benefits observed in blood sugar and cholesterol profiles.

However, the study also points to the need for further research, given the variability and limitations of the data reviewed.

The findings, published in Nutrition, Metabolism and Cardiovascular Diseases, underscore the importance of dietary choices in diabetes management alongside traditional medical treatments.

Studying the impact of ancient grains on diabetes

In this systematic review and meta-analysis, researchers assessed the effectiveness of various types of ancient grains in managing diabetes.

The review included 29 randomized controlled trials, of which 13 were meta-analysed.

The studies involved a total of 1,809 participants, with a slightly higher proportion of males (55.2%) and an average age of around 56. The majority of participants had type 2 diabetes, with only one study including individuals with type 1 diabetes.

On average, participants had been living with diabetes for approximately 14 years, with many managing their condition with oral medications or a combination of oral medications and insulin injections.

All included studies looked at cardiovascular risk factors such as body weight, blood sugar, and cholesterol, with varying significant outcomes. However, they didn’t address other vital diabetes management aspects, like patient satisfaction, overall well-being, and the cost-effectiveness of using ancient grains in diabetes treatment.

The studies included in the analysis most commonly examined the effects of oats, brown rice, buckwheat, or chia seeds on diabetes. Notably, only a fraction of the studies (24%) used whole, unrefined grains in their research.

Using specialized software, the researchers combined and analysed the studies’ diverse data to identify consistent trends in the impact of ancient grains on diabetes health outcomes.

Ancient grains improve fasting blood glucose levels

A new study suggests ancient grains like oats and buckwheat may help manage blood sugar and cholesterol in type 2 diabetes. Ulada/Getty Images

In the comprehensive analysis, the vast majority of studies (96.5%) suggested a positive effect of ancient grain consumption on various diabetes markers, including insulin levels, haemoglobin A1c, fasting blood glucose, and cholesterol levels.

Of the studied ancient grains, oats stood out for their potential to significantly improve cholesterol and fasting blood glucose levels in individuals with type 2 diabetes, which is supported by previous researchTrusted Source.

Brown rice also showed beneficial effects, particularly on HbA1c and body mass index (BMI), but not on other blood sugar and cholesterol markers, which is partially aligned with previous research, according to the study authors.

Also of note, millets showed a significant effect on body weight, however, the study authors recommend interpreting this finding with caution due to potentially confounding factors in the included studies.

Conversely, despite their known health benefits, chia seeds did not demonstrate a significant influence on diabetes markers in this meta-analysis, possibly due to the small sample sizes involved.

The study found that ancient grains might benefit those with type 2 diabetes, but the results may not be entirely reliable due to the variability of the studies. The authors call for more standardized, in-depth research on ancient grains for diabetes management.

Ancient grains boost metabolic health

Medical News Today spoke with Avantika Waring, MD, a board-certified physician in endocrinology, diabetes, and metabolism, and chief medical officer at 9amHealth, not involved in the study, about how ancient grains may improve diabetes health outcomes.

Waring explained:

“There are a variety of phytochemicals in whole, ancient grains including flavonoids and phenolic acids (antioxidant, anti-inflammatory properties) and phytosterols (heart healthy and improve the lipid profile) that can improve overall metabolic health and improve blood glucose and cholesterol management in type 2 diabetes.”

She also noted that “the hearty bran layer around the outside of an unprocessed whole grain breaks down slowly therefore preventing spikes in blood sugars which can also help improve diabetes management”.

Eliza Whitaker, a registered dietitian and medical nutrition advisor at Dietitian Insights, who was not involved in the study, also spoke to MNT about potential mechanisms at play in the study’s findings.

She highlighted the role of oxidative stress in the progression of diabetes and further explained that the specific “phytochemicalsTrusted Source such as phytosterols, lignans, flavonoids, and carotenoids found in ancient grains have anti-inflammatory properties that can mitigate [this] oxidative stress.”

Compared to modern grain varieties that were mainly cultivated after the 1960s, ancient grains have undergone less genetic modificationTrusted Source and are typically reported to have superior nutritional composition and kernel quality.

Specifically, ancient grains tend to contain higher levels of certain phytochemicals and dietary fibre, which are associated with potential health benefits related to insulin sensitivity, glucose metabolism, and overall blood sugar control.

Still, research directly comparing the impacts of ancient versus modern grains on diabetes health outcomes is limited. Both types can be consumed in minimally processed forms to preserve their nutritional composition and potential benefits.

Should people with diabetes eat more ancient grains?

Waring and Whitaker agreed that ancient grains are safe and likely beneficial for most people with type 2 diabetes to consume in regular portions and as part of a balanced diet.

“People with type 1 diabetes can also eat ancient grains, and they can work with their healthcare provider to adjust their insulin to manage any rise in blood sugars that occurs when consuming carbohydrates,” added Waring.

However, both experts strongly recommend prioritizing minimally refined grains, like oats and chia seeds, over more refined grains, like bread, pasta, or cereal, which likely don’t provide the same benefits.

“Regardless of what type of foods you prefer, covering half the plate with green veggies, quarter with lean protein (can be plant-based like beans or tofu), and a quarter with whole grains is a balanced approach,” said Waring.

When asked whether people with diabetes should opt for a diet rich in ancient grains, which are higher in carbs, versus a diet low in carbs for optimal blood sugar management, Waring concluded:

“While ancient grains and any whole grains can increase the blood sugar levels in a person with diabetes, the higher fibre levels, especially when paired with healthy fats as part of a meal, help minimize blood sugar spikes. Low carb diets are one way to keep blood sugars consistently low, however these are typically not sustainable in the long term, and when you eliminate grains from your diet, you’ll miss out on the fibre, phytochemicals, and plant-based fats that we know promote heart health and longevity.”

https://www.medicalnewstoday.com/articles/ancient-grains-may-help-treat-type-2-diabetes