Oats lower cholesterol, but are they a killer of triglycerides? Nutritionist: Two groups should not eat oats, be careful of harming your health

High-fat, high-sugar diets and alcoholism are all known culprits that cause triglycerides to soar. However, there is a rumor on the Internet: "Eating oatmeal will cause triglycerides to soar." Oats are rich in dietary fiber and have always been recognized as a good helper for lowering cholesterol. But now they have become the culprit for triglycerides to soar. Let nutritionists find out the truth.

Drinking oat milk as water may cause triglycerides to exceed the limit

Zheng Xinyi, a nutritionist at the Taiwan Cancer Foundation, said that oats are rich in nutrients. 100 grams of oats contain 406 calories, 11 grams of crude protein, 67.44 grams of carbohydrates, and 8.5 grams of dietary fiber. They are a whole grain and root food rich in water-soluble dietary fiber.

There is a rumor on the Internet: "Eating oatmeal will increase triglycerides." In response to this, nutritionist Joyce Cheng pointed out that in addition to common oatmeal, there are also processed foods such as oatmeal porridge, oatmeal noodles, and oatmeal milk. Usually, the glycemic index (GI value) of oats will increase after they are cooked and gelatinized. Although eating oats does have the effect of lowering cholesterol, if you drink "oatmeal milk" as water without paying attention to the amount, the calorie intake will exceed the limit, which may indeed cause triglycerides to soar and weight gain.

Although eating oatmeal does have the effect of lowering cholesterol, if you drink "oat milk" as water without paying attention to the amount and consume too much calories, it may indeed cause triglycerides to soar and weight gain.

High-fat, high-sugar diet, and alcohol abuse are the three main culprits for the rise in triglycerides

Generally speaking, blood lipids include cholesterol and triglycerides. Triglycerides are neutral fats that, like cholesterol, participate in nutrient transport and are an important source of energy storage for the body. If the three major sources of calories taken in through food, such as carbohydrates, fats, and proteins, are not consumed smoothly, the excess calories will be converted into triglycerides (exogenous triglycerides) and stored in the liver or fat cells as backup energy. The other part of endogenous triglycerides is synthesized by the liver.

Usually, high-fat, high-sugar diets and alcoholism are the culprits that cause triglyceride levels to soar. Once the triglyceride level is higher than 150mg/dl, it is considered hyperlipidemia. The risk of developing arteriosclerosis, cardiovascular disease, and pancreatitis will increase, so be careful!

Usually, high-fat, high-sugar diets and alcoholism are the culprits that cause triglyceride levels to soar. Once the triglyceride level is higher than 150mg/dl, it is considered hyperlipidemia. The risk of suffering from arteriosclerosis, cardiovascular disease, and pancreatitis will increase, so be careful!

Oatmeal can replace a staple food to stabilize blood sugar and lower blood cholesterol

So how should you eat oats to avoid rising triglycerides? Nutritionist Joyce Cheng pointed out that when people buy oatmeal, it is best to choose oatmeal with less processing, and choose less processed oat milk, three-in-one cereals, etc., so as to avoid extra intake of refined sugars such as sucrose and fructose syrup. Once consumed in excess, it may lead to excessive calorie intake.

It is recommended to replace refined white rice, white porridge and other staple foods in one of the three meals with oatmeal. For example, in the morning, you can use oatmeal + low-fat milk to replace sesame seed cakes and fried dough sticks, and for lunch and dinner, you can use oatmeal rice or oatmeal noodles to replace refined white noodles and white rice. It can not only increase the feeling of fullness and delay gastric emptying, but also increase the intake of dietary fiber, which has the effect of stabilizing blood sugar and lowering blood cholesterol.

2 groups are not recommended to eat oats, as this may harm the body instead of improving health

Nutritionist Zheng Xinyi reminds that the following two groups of people are not recommended to eat oats:

Group 1/People with gluten allergy: Oats contain gluten. People with gluten allergy are prone to allergic reactions such as diarrhea and bloating. It is best to avoid eating oats.

Group 2/Chronic renal failure and dialysis patients: Oats have a high phosphorus content. Eating too much oats may cause high blood phosphorus, so it is not recommended to eat oats.