Oats
Oats as a functional food: meta-analysis of oat beta-glucan and LDL cholesterol, the FDA-authorized 3 g beta-glucan claim, and what is not shown.
Content last updated . This page has not been medically reviewed.
Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.
Overview
Oats are a whole grain rich in beta-glucan, a soluble fiber. This page is about oats as food. Oatmeal baths and skin products are covered in Colloidal oatmeal.What the research shows
- A meta-analysis of randomized trials found that oat beta-glucan at 3 g a day or more lowered LDL cholesterol by 0.25 mmol/L (95% CI 0.20 to 0.30) and total cholesterol by 0.30 mmol/L, with no significant effect on HDL cholesterol or triglycerides. Doses ranged from 3.0 to 12.4 g a day, durations from 2 to 12 weeks, and the effect was greater with higher baseline LDL. [1]
- A later systematic review and meta-analysis looked at oat beta-glucan, LDL, non-HDL cholesterol and apolipoprotein B. [2]
- The U.S. FDA authorizes a health claim that diets low in saturated fat and cholesterol that include soluble fiber from whole oats or barley "may" or "might" reduce the risk of heart disease; the regulation names 3 g or more per day of beta-glucan soluble fiber. [3] This describes labeling, not a recommended amount for you.
Not shown: the trials measured cholesterol, a risk marker; they were not trials of heart attacks or strokes. Proper evidence that eating oats prevents disease on its own was not found in the sources we read. [1]
Forms
The trials are of oat beta-glucan in oat foods. Instant, rolled and steel-cut oats are different products and we found no source comparing their effect on cholesterol. Check the label: beta-glucan per serving is what the claim counts. See Quality and labels.Safety and individual considerations
- Oats can be a source of added sugar when sold as flavored packets. [4]
- If you have celiac disease or gluten sensitivity, ask a clinician about oat products and gluten-free labeling.
Related
Barley · Oats vs barley · Fiber and beta-glucanFrequently asked questions
Do oats lower cholesterol?
A meta-analysis found that at least 3 g a day of oat beta-glucan lowered LDL by 0.25 mmol/L. [1]
How much oats is 3 g of beta-glucan?
It depends on the product; read the beta-glucan per serving on the label. We do not give a food amount because we did not verify one for each product.
References
- Whitehead A et al. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr 2014. PMID 25411276.
- Ho HV et al. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr 2016. PMID 27724985.
- U.S. Government. 21 CFR 101.81: Health claims: soluble fiber from certain foods and risk of coronary heart disease. Electronic Code of Federal Regulations, read 2026-10-22.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. Check the site for the current edition.