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Might Want to Think Twice Before Eating OatmealOats and gut health -
Oats are especially healthy for you because they're rich in fiber and can curb cravings by keeping you full. All oats are healthy and have big nutritional benefit. Whether you choose rolled oats, steel-cut oats, or old fashioned oats, you're basically getting the same good stuff. I do recommend avoiding the prepackaged packets of instant oats.
They're usually flavored artificially and contain preservatives. Not to mention the hidden sugars commonly found in packaged food. It's way more fun to flavor your oats with creative and fresh ingredients, anyways, as you'll see in the recipes down below!
Oatmeal is excellent for weight loss because it is packed with soluble fiber also known as beta-glucan which dissolves in water and forms a hearty texture in the gut.
This does several things; it helps reduce your cholesterol levels, increases your feeling of fullness, and also promotes healthy gut bacteria. All excellent things if weight loss is among your goals. This is probably one of the most frequently asked questions that land in my DM's.
Here's the low down on the different oats you'll find in your local supermarket:. Oatmeal can be a star player when it comes to weight loss! Steel-cut or rolled oats are the best types of oatmeal to add to your weight loss regimen.
Personally, I tend towards steel-cut oats because they are heartier, chewier, and nuttier than the others. As mentioned before, look at the nutritional labels and avoid the prepackaged stuff!
In order to really take oatmeal seriously, we've got to give it some pizazz! Here are my top 5 healthy and delicious oatmeal recipes that I've created over the years.
Anyone else like planning in advance? Sweetened with maple syrup, overnight oats take just 5 minutes of prep in the evening and give you a real treat to look forward to the next morning.
This recipe gives you the flavors of a wonderful pumpkin pie cinnamon, nutmeg, maple with the hearty balance of oats for an all-star breakfast. Strawberries, cream and oats combined is just the perfect breakfast meal for me.
If you want to begin brightening your day at breakfast, this is the recipe for you. Vanilla extract and Greek yogurt give creaminess and sweetness to satisfy a craving every time. I LOVE finding ways to enjoy treats in healthier ways.
And turning an oatmeal raisin cookie into a protein shake is one of my fave inventions thus far. Both cozy and creamy, this best oatmeal recipe for cookie lovers is made with home staples like banana and cinnamon. And the raisins too If you haven't noticed this yet I love me some overnight oats.
They're easy, healthy, yummy, and a huge hit with children! If you've got some blackberries nearby, you'll want to try this recipe out.
I honestly love tricking my brain into thinking I'm eating a rich dessert for breakfast. But my stomach recognizes I'm getting a balanced meal with this overnight oats recipe! The joys of pie without refined sugar, flour, or butter! The 8 targeted bacteria were Bifidobacterium genus , Lactobacillus genus , Akkermansiaceae species , Roseburia genus , Enterobacteriaceae family , Bacteroidaceae genus , Faecalibacterium prausnitzii species , and Clostridium perfringens species.
The abundance of targeted bacteria was measured by 16S rDNA gene using TaqMan Real-Time qPCR in an ABI Real time KaPa enzyme PCR system Institute of Microbiology, Chinese Academy of Sciences, Beijing, China. The specific primers and enzyme system are shown in Supplementary Tables 2, 3.
Briefly, the samples were taken from freezer and stored on the ice, mixed with reagents evenly, and then transferred to qPCR plate and shaken evenly. The prepared plate with samples were put into the instruments with following procedures, enzyme activation at 95°C for 3 min, denaturation at 95°C for 15 s, annealing 95°C for 15 s, and dissociation by instruments, of which 40 cycle numbers was hold.
The libraries were then paired-end sequenced on the Illumina HiSeq high-throughput sequencing platform. The raw data were processed by MOCAT2 pipeline to remove low-quality reads, adapters, and human contamination, and then SOAP denova software were applied for assembling the clean data to obtain scaftigs.
The taxonomic assignment and abundance estimation were conducted with metaphlan2 using default parameters.
Subsequently, the comparisons of taxonomic between groups were conducted on statistical analysis of metagenomic profile STAMP software; for pathway analysis, CD-HIT software was used to get nonredundant genecatalogue Unigenes with the available effective scaftigs, then, DIAMOND software was applied to estimate the relative abundance of various functions potential pathways based on the Kyoto Encyclopedia of Gene and Genomes KEGG database.
For the profiles in gene involved with carbohydrate enzymes, the referenced database is CAZy. A pyrosequencing-based analysis of metagenomics was performed by using Illumina HiSeq platform to assess the regulating effects of oat on gut microbiota.
The degrees of bacterial taxonomic similarity at species and genus levels were analyzed to assess the overall structure of the bacteria community between groups. Variables with data that had a normal distribution including plasma lipids, ages, BMI, and SCFA were expressed as mean ± SD values.
Data from qPCR and metagenomics were expressed as relative abundance, and median and interquartile range values were used. Independent-Samples t -test and paired-Samples t -test were employed to examine the significnce of plasma lipids and SCFAs between and within groups.
Pearson correlation was used to assess the relationship between blood lipids and SCFAs. Spearman correlation was conducted to examine the relationship between blood lipids and microbiota within groups. Correlation test was performed in SPSS version There were participants eligible for the study 70 in each site and assigned equally into control and oat groups.
Therefore, final sample size was participants, 93 in the control group and 94 in the oat group. There was no significant difference in general demographic characteristics between the groups at baseline shown in Table 1.
Table 1 Demographic information of participants between control group and oat group at baseline Day 0. A total of and samples were obtained from the two groups at baseline and endpoint for SCFA and metagenomic analysis, respectively.
qPCR was performed only when sufficient fecal DNA was available following the metagenomics analysis. The exact number of samples used for qPCR, metagenomics, and plasma SCFA analysis are shown in Supplementary Table S4. The 5. Significant decreases of TC, 3. Table 2 TC, TG, HDL-C, LDL-C, and non-HDL-C changes between groups and treatment periods.
In the oat group, a significant decrease of LDL-C of 7. There was no difference before and after treatment or between treatment groups at either time point for the other bacteria enumerated. A total of of bacteria were identified by using shotgun metagenomic within both groups.
No significant differences were observed for microbial diversity indices, including alpha and beta diversities Supplementary Figures S1—5. However, significant differences in specific bacteria at species and genus level were observed after intervention.
In addition, at the genus level, oat consumption significantly increased the relative abundance of Dialister , Butyrivibrio , and Paraprevotella and decreased unclassified f-Sutterellaceae compared with the control group Figure 2B.
These findings indicated that oat consumption induced significant shifts in specific members of the gut microbiota. The pathway analysis showed that oat consumption for 45 days induced significant differences in fatty acid metabolism and fatty acid biosynthesis, and other metabolic pathways shown in Figures 3A—C.
CAZy database suggested that after oat intervention, there were some changes in profiles of various carbohydrate enzymes, including increased carbohydrate esterases and glycosyltransferases, which is shown in Figure 4.
Figure 4 Barchart of distributions of various carbohydrate enzymes based on CAZy database between groups after interventions.
Figure 5 Heatmap of correlation coefficients between bacterium and blood lipid parameters in oat group A and in control B group. Correlation values in bold indicate significance.
TC, total cholesterol; TG, total triglyceride; HDL-C, high-density lipoprotein cholesterol; LDL, low-density lipoprotein cholesterol; non-HDL-C, non-high-density lipoprotein cholesterol. Correlation analysis was based on Spearman correlation method. No significant effect of oat consumption was found in other SCFAs.
Furthermore, for all SCFAs determined, similar change pattern of SCFAs were found in the two groups. Table 4 shows the detailed changes of plasma SCFAs between and within groups over the course of the trial.
The detailed correlation coefficients are shown in Figure 6A. Figure 6 Heatmap of correlation coefficients between bacterium and SCFAs in oat group A and in control B group. TC, total cholesterol; TG, total triglyceride; HDL-c, high-density lipoprotein cholesterol; LDL, low-density lipoprotein cholesterol; non-HDL-c, non-high-density lipoprotein cholesterol.
The detailed correlation coefficients are shown in Figure 6B. The detailed correlation coefficients in all participants and each group are shown in Figures 7A—C , respectively.
Figure 7 Heatmap of correlation coefficients between blood lipid parameters and SCFAs in all participants A , oat group B , and in control C group. Correlation analysis was based on Pearson correlation method. In the current study, we demonstrated that consuming 80 g of oats, containing 3. Moreover, we demonstrated that oat consumption significantly increased the abundance of bacteria previously shown to protect against metabolic disease, obesity, and CHD, specifically, Akkermansia mucinophila and Roseburia , as well as other saccharolytic and butyrate producing members of the gut microbiota.
This remodeling of the microbiome resulted in a significant increased relative abundance of genes involved in microbiome fatty acid biosynthesis and fatty acid metabolism. We also showed that oats intake significantly increased fasting plasma concentrations of acetate and propionate, providing a putative mechanistic link between oat-induced microbiota modulation and blood cholesterol homeostasis.
Although the control group showed that a reduction in TC is also concomitant with increased plasma acetate and propionate concentrations, oat consumption resulted in greater reduction 7.
Our finding that oat consumption lowered cholesterol was consistent with previous studies 22 , 26 , 27 , as well as the conclusion of meta-analyses, that also showed the consumption of oats and oat-derived β-glucan can effectively lower TC and LDL-C 5.
Both animal studies and human clinical studies have explored the influence of oat β-glucan on the gut microbiota, most of which have shown that the consumption of oats and oat β-glucan could significantly increase the abundance of Bifidobacterium and Lactobacillus 22 , 28 — Kristek et al.
using an in vitro model of human microbiota fermentation found that oat bran had a greater impact on microbiota composition, increasing bifidobacteria as well as acetate and propionate productions, than individual bioactive components oat β-glucan or oat polyphenols However, we did not find a statistically significant increase in bifidobacteria and lactobacilli after oat consumption, although a trend was apparent in qPCR data for bifidobacteria and F.
Since the gut microbiota are easily affected by dietary patterns 33 , we speculated that the reasons behind may be related to a small sample size which were collected from both the Nanjing and Shanghai sites. muciniphila have been reported to play an important role in metabolic disease 34 , In the present study, we did observe that oat consumption significantly increased A.
muciniphila and Roseburia , which showed a high consistency with previous studies. Ryan et al. found that oat β-glucan increases the abundance of A. muciniphila Moreover, Depommier et al. showed that probiotic supplementation using A.
In addition, Mitsou et al. showed that colonization patterns of A. muciniphila in a Greek adult population were associated with cardiometabolic markers and adiposity In addition, in metagenomic results, we found that oat consumption could significantly increase the relative abundance of Dialister , Butyrivibrio , and Paraprevotella and decreased unclassified f-sutterellaceae at the genus level, showing some similarities to other dietary interventions rich in fiber and polyphenols, in which the authors all reported a reduction of TC and LDL-C upon the dietary interventions in healthy subjects and rodent models of metabolic disease 38 , Roseburia has also shown the link to improve the cardiometabolic profiles and a main butyrate producer within the gut microbiota; it is reported that there is a negative relationship between Roseburia and TC and LDL-C In our present study, Roseburia and F.
prausnitzii , another major butyrate producers, were positively correlated with plasma butyrate concentrations. These results also provided the evidences for the beneficial effects of SCFAs on human metabolism Although our results failed to find significant relationships between A.
muciniphila and TC and LDL-C, neither between Roseburia and TC and LDL-C, our results did indicate that in the oat group, Bifidobacterium and F. prausnitzii were negatively correlated to LDL-C. In addition, F. prausnitzii was also negatively correlated to TC. Moreover, our pathway analysis of the metagenomics dataset revealed significant increased abundance of genes involved in fatty acid biosynthesis and fatty acid metabolism within the gut microbiota after ingestion of oats.
Interestingly, the gut microbiota has been shown to modulate fatty acid profiles in plasma, liver, and the intestine 41 , 42 , which is in accordance with the metabolomics analysis from our published study; we found that oats induced specific changes in fatty acid within the human metabolome, specifically a reduction in glycerophospholipid and sphingolipids Such observations call for further studies examining the contribution of the gut microbiota to the mammalian lipidome and its role in regulating host energy and lipid metabolism.
The current study focused on oat β-glucan; however, the effect of polyphonels on gut microbita and health benefits cannot be ingored. As a good source of phytochemicals, oats contain a number of phenolic acids which could serve as a complex molecule by combining with soluble esters, proteins, and other macromolecules, such as ferric acid and vanillic acid 43 , Of note, there is an another unique molecular weight-soluble phenolic compounds for oats, the avenanthramides AVAs , and they were first purified from oat groats and hulls by Collins, and mainly existed in the oat bran and aleurone layer The predominant AVAs found in oats are 2c, 2f, and 2p according to the systematic nomenclature developed by Dimberg The antioxidant properties of AVAs have been verified in numberous clinical trials In addition, in terms of lipids metabolism, AVAs showed a cholesterol-lowering property by notably decreasing the level of TC, TG, and LDL-C in healthy subjects As an important phytochemicals, oat polyphenols could also improve host health by interacting with intestinal immune system and, in some cases, the gut microbiota.
Reviews by Angelika et al. have listed the detailed actions between polyphenol intake and immune system, including modulation of T-cell functions and downregulation of inflammtiry cytokine responses For AVAs, previous in vitro studies suggested that oat AVAs have an anti-atherosclerosis effect via inhibition of adhesion molecule expression and proinflammatory cytokines and chemokines 50 ; also, the inhibition of vascular smooth muscle cell proliferation and stimulation of NO production may also participate in this effect In clinical trial, Liu et al.
found that supplementation of oat AVAs with 3. However, Kristek et al. claimed that the greatest impact on gut microbiota could appear only when oats as a whole food, rather than its main bioactives β-glucan or polyphenols alone These results showed a high accordance with the results of the present study.
According to this definition, a prebiotic should be selectively utilized by host microorganisms, preferably beneficial members of the gut microbiota and also confer a health benefit on the host.
Health benefits of oats and oat-derived products containing at least 3. We also report here a specific modulation of the gut microbiota upon oat ingestion, leading to increased abundance of bacteria associated with improved metabolic health, specifically Akkermansia muciniphila and Roseburia , and with a trend towards increased abundance of Bifidobacterium and Faecalibacterium prausnitzii and increased relative abundance of saccharolytic and butyrate-producing members of the gut microbiota upon metagenomics analysis, all of which has been shown to respond to dietary interventions of lowering TC and LDL-C.
Importantly, these microbiota-induced changes were restricted to a limited number of bacterial taxa and the effect was not observed in the rice group. This selective microbiota modulation is consistent with the few previous studies examining the impact of oats and β-glucans on the gut microbiota 20 , 22 , 28 , SCFAs produced from fiber or prebiotic fermentation by the gut microbiota have been shown in preclinical settings and in small human mechanistic studies to not only regulate TC and LDL-C but also to regulate food intake and influence fat storage in adipose tissue, thermogenesis, and browning of adipose tissue, all of which influence cholesterol homeostasis 54 — Although acetate is a substrate for hepatic cholesterol synthesis, propionate inhibits acetate utilization for cholesterol synthesis in humans Indeed, the ratio of serum acetate:propionate has been shown to be positively associated with total cholesterol levels, at least in men Similarly, circulating SCFAs, particularly acetate and propionate, have been associated with peripheral insulin sensitivity, whole body lipolysis, and glucagon-like peptide-1 GLP-1 concentrations 60 , although possible sex effects may play a confounding role GLP-1 influences lipid metabolism via lipoproteins 62 , and the influence of SCFAs and BAs on whole body lipolysis, adipose tissue metabolism, thermogenesis, and insulin sensitivity identifies the gut microbiota and diet-induced modulation of gut microbiota metabolic output as plausible regulators of cholesterol homeostasis and CHD risk.
The in vitro study conducted by Kim and White found that, by adding oat flake into the fermentation model, oat flake could significantly increase the productions of SCFAs, including acetic acid, propionic acid, and butyric acid Connolly et al.
did not find statistically significant differences in SCFA changes between the oat and control group Velikonja et al. found that subjects consuming 6 g of barley β-glucan bread showed a significant increase in propionic acid The influence of β-glucan on specific SCFA changes is not highly consistent.
In the present trial, we did observed significant increases of acetic acid and propionic acid in both groups. One reason could be due to the fecal samples used in literature whereas plasma samples used in present study for SCFAs analysis.
According to Borthakur et al. Therefore, both fecal samples and plasma samples are suggested to collected for SCFA analysis in the future study, in order to obtain a better understating on the influences of β-glucan on SCFA changes.
In animal studies, whole grain oat intake has been found to increase valeric acid production, and Bifidobacterium , Lactobacillus , and butyrate-producing bacteria including Roseburia. Valeric acid production in pigs was correlated with bifidobacteria and lactobacilli In the current trial, we found a negative correlation between HDL-C and valeric acid in the oat group, which caused some discrepancies with the results of mechanistic studies performed in male Syrian hamsters, that ingestion of valeric acid did not change TC but did reduce non-HDL-C and improved the ratio of non-HDL-C to HDL-C We speculated that the different absorptions and metabolic patterns of valeric acid in different species may contribute to the present inconsistent results and need to be further studied.
On the other hand, butyric acid and valeric acid were found to be positively correlated to Enterobacteriaceae , Roseburia , and Faecalibacterium prausnitzii in the oat group, all these three bacteria were negatively correlated to isobutyric acid.
Consistently, the study performed by Lu et al. showed that treatment in obese mice with a mixture of butyrate has been proven to improve the plasma lipid profile via G protein-coupled receptors.
In fact, butyric acid is the preferred energy source for colonocytes and can inhibit isobutyrate catabolism by competitively inhibiting activation of isobutyrate to its CoA ester; whereas, when colonocytes express a low butyrate availability, isobutyrate can function as a carbon source for energy In other words, butyrate may present an opposite role to isobutyrate.
Of note, we also observed a positive correlation in the oat group between LDL-C and isobutyric acid, which indicated the beneficial effects of butyrate indirectly and made us more interested to explore how the oat consumption improve lipid profiles through the potential metabolites of SCFAs.
SCFA production therefore, may represent a possible mechanism by which diet-induced microbiota modulation could contribute to the cholesterol-lowering effect of oats.
The study of Anderson et al. found that, the cholesterol synthesis was inhibited by 1—1. Moreover, Wolever et al. and Wong et al. speculated that SCFAs could inhibit the synthesis of 3-hydroxymethylglutaryl coenzyme A synthetase and reductase to inhibit cholesterol synthesis 58 In conclusion, oat consumption containing 3.
Akkermansia muciniphila , Roseburia , Bifidobacterium , and Faecalibacterium prausnitzii can act as critical roles in lowering cholesterols after oat consumption, as well as the production of valeric acid.
There are some limitations of the current study which should be considered. The significantly reduced nutrients intake in control group compared with baseline may provide some explanation for this phenomenon Supplementary Table 5.
In addition, since the participants were subjects with dyslipidemia, they are eager to keep healthy; in this way, some effects related to placebo or expectancy may cause some biases if volunteers paid more attention to their lifestyles after participating in the trial.
On the other hand, it was important for us to use real foods in this experiment. The cholesterol-lowering effects of 3 g oat β-glucan are well established, but the ability of oats, as a whole food to modulate the gut microbiota and their metabolic output is poorly studied.
We also chose rice as a control to help us confirm the prebiotic nature of oats, modulating the gut microbiota and mediating a health effect compared with an equivalent, nonprebiotic cereal. We believe that this real-world situation provides a stronger demonstration both of the benefit of oats in normalizing blood lipid profiles in hypercholesterolemic subjects and in mediating a prebiotic modulation of the gut microbiota.
Another limitation is that, the relationships between blood lipids, gut microbiota, and SCFAs were concluded from the statistical method of correlation analysis only, which may not be reliable but offer new clues for our next experiments aiming to explore the causal relationships through fecal microbiota transplantation technology.
Lastly, we were not able to obtain the fecal samples from the participants from the Beijing site, resulting in a relatively small sample size for metagenomics analysis.
Larger sample size with well-designed trials is required to obtain further evidence. In summary, our study demonstrated that oats exhibited prebiotic activity and ability of oats to modulate microbiota showed a preliminary causal relationship with its cholesterol-lowering ability in mild hypercholesterolemic individuals.
cn , and the accession number is NMDC; other data that support the findings of this study are available from the corresponding author upon reasonable request. The studies involving human participants were reviewed and approved by the Chinese Clinical Trial Registry www.
cn and was given a favorable ethics evaluation and approved by the China Ethics Committee of Registering Clinical Trials ChiECRCT Conception and design of the study: GS, YY, and DX. Experiment execution: DX, SW, DP, HL and JS. Collection of data: SW, DP, HL and JS.
Analysis and interpretation of data: MF, YC, FL, XY, CY, BZ, NL, XW, QX. Drafting of the manuscript: DX, YC, XZ, KT, VS. Critical revision of the manuscript: MF, VS, KT, AK. Administrative support and study supervision: GS, YY and JS. All authors contributed to the article and approved the submitted version.
The project was funded by the Chinese Nutrition Society and PepsiCo, Inc. The founders play no role in the conduction of the trial. The funds received for open access publication fees are from our institution. The views expressed in this article are those of the authors and do not necessarily reflect the opinion or policies of PepsiCo, Inc.
The remaining authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.
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Ggut daily Oats and gut health of porridge improves measures of digestive health, according adn a study in the Gtu Journal of Nutrition. This adds to previous studies suggesting oats Oats and gut health reduce digestive illness. Oatmeal porridge is Corrective exercises for posture traditional dish in several Healthh Oats and gut health Hhealth countries and Iceland, heaoth oats gtu been cultivated since Oatx Bronze age. There is particular scientific interest in the health benefits of oats for protection against colorectal cancer, and possible benefits for inflammatory bowel disease and coeliac disease [1]. This is partly because oats have a high content of protein, fibers, unsaturated fatty acid, minerals, vitamins and phytochemicals [2]. Studies have suggested oats are fermented by gut bacteria and can improve your gut microbial ecosystem health, which may in turn improve digestive health. In one study, 40g of oat bran for 8-weeks improved gut microbial metabolites, increasing the concentration of acetic, propionic, butyric, isobutyric and isovaleric acids, and decreasing lactic acid [3]. By clicking Sign Up, you agree to nealth Terms and Conditions and that you Oats and gut health read our Privacy Policy. Ans, Oats and gut health may be Medications for controlling hypertension to healty in a little extra effort: Znd cut Hunger relief organizations reigns supreme when it Oats and gut health to maintaining a healthy weight and improving your gut and heart health. These slow-cooking oats are the least processed and contain prebiotic benefits. Tara Weir, MD, author of Dr. They take longer to cook but are well worth the effort since they are among the healthiest whole grains you can eat! In addition to containing a healthy amount of protein, iron, and potassiumsteel-cut oats are rich in soluble and insoluble fiber. Tara notes that steel cut oats are particularly high in soluble fiber.
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