Insights & Discussion
Oats, in various edible forms, can regulate appetite hormones, aid weight management, strengthen the immune system, and contribute to gut health, making them effective for obesity management.
The research methodology entailed a review of the role of hunger hormones in managing obesity and studying the influence of different edible forms of oats like whole, naked, sprouted, or supplemented oats on these hormones. The relationship between consumption of oats and various indicators of obesity such as body mass index, waist circumference, body weight, appetite, and blood pressure, amongst others was investigated. Furthermore, the nutritional content of oats like protein, fiber, healthy fats, and bioactive ingredients was analyzed, with particular emphasis on Beta-glucan as it lowers cholesterol levels and enhances the body's defense system.
The results of the studies showed that oats have several therapeutic potentials. An intake of oats helps manage body weight and control appetite. In addition, oats positively impact the immune system and lower cholesterol levels in the serum. They also foster gut health by promoting the increased production of short-chain fatty acids. Despite these findings, some studies showed no significant effects of oats on appetite.
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Oat consumption can significantly improve lipid profiles, particularly reducing total cholesterol and LDL cholesterol, with potential positive effects on triglycerides and HDL cholesterol under certain conditions.
2023 Current Problems in Cardiology Effect of Oat (Avena sativa L.) Consumption on Lipid Profile With Focus on Triglycerides and High-density Lipoprotein Cholesterol (HDL-C): An Updated Systematic Review Amerizadeh A, Ghaheh HS, Vaseghi G, Farajzadegan Z, Asgary S
Systematic Review Cholesterol HDL-C Oats
In the methodology of this review study, information was gathered from various databases, including PubMed, Web of Science, and Google Scholar. The gathered data consisted of a total of 17 studies that explored the direct effects of oat consumption on lipid profiles. The focus of the studies included were the impacts of oat on levels of total cholesterol, VLDL, LDL-C, TG, and HDL-C. The review was meticulous, with a detailed examination of each study, particularly those showing positive effects of oat/beta-glucan consumption on triglycerides.
The review's results revealed that oat intake significantly reduces the levels of total cholesterol, VLDL, and LDL-C. The effect of oat ingestion on triglyceride levels was varied; of the 17 studies, 6 reported a decrease in triglycerides. Interestingly, one study showed an improvement in HDL-C levels following oat consumption. It was also observed that oat intake might effectively reduce triglycerides in healthy individuals and overweight people or those with diabetes or metabolic syndrome, especially when larger amounts of oat were consumed over a longer duration or in conjunction with a calorie-reducing diet. The use of oat together with certain dietary programs was suggested to potentially enhance its positive effects on lipid profiles.
Almond consumption has beneficial impacts on cardiovascular diseases, diabetes, obesity, and it can improve cognitive performance and protect against skin aging.
2023 Nutrire Nutritional and health-beneficial values of almond nuts consumption Ouzir M
Review Article Almond Cardiovascular Disease Cognitive Function
The methodology employed in this study included analyzing a range of clinical studies centered on the health benefits linked to the consumption of sweet almond nuts. Various health outcomes correlated with almond consumption were investigated such as body weight, food intake, blood pressure, blood lipid composition, glucose and insulin levels, oxidative status, liver enzymes, and some inflammation biomarkers.
The discussion of the results reveals that almond consumption has been found to create favorable alteration in aspects like body weight, food intake, blood pressure, blood lipid composition, glucose, and insulin levels, as well as oxidative status, liver enzymes, and inflammation biomarkers. These findings highlight the beneficial impact of almonds on multiple health issues including cardiovascular diseases, diabetes, and obesity. Additionally, the consumption of almonds has been associated with improved cognitive performance and protection against skin photodamage and aging.
Avocado consumption correlates with a wider variety of healthier food choices, offering potential benefits for weight control strategies.
2023 PLOS One Identifying usual food choices with avocados in a clinical trial cohort of overweight and obese adults in Australia Guan VX, Neale EP, Probst YC
Clinical Study Avocado Obesity
The study created a comprehensive database of avocado-containing foods and drinks based on the AUSNUT 2011-13 food composition structure. The data pulled from four food-based clinical trials consisted of the usual food intake information from overweight and obese volunteers. The Apriori algorithm of association rules was employed as a two-step descriptive methodology to identify the associations between avocado consumption and choices of various foods at each mealtime using a nested hierarchical food group classification scheme.
The findings revealed 34 separate avocado and avocado-inclusive foods and beverages. Avocado intake was prevalent within the studied cohort, with more than half consuming avocados regularly. Avocados were invariably associated with other food groups in main meal occasions, and during breakfast, lunch, and dinner, 68 food items containing avocados were identified for avocado consumers. This avocado-specific database offers insights into the variety of foods and beverages that incorporate avocados, reflecting broad food choices among regular avocado consumers.
Traditional Chinese Medicine (TCM) demonstrates weight loss efficacy and metabolic benefits in overweight and obese individuals
2022 Frontiers in Pharmacology Efficacy and safety of traditional chinese medicine treatment for overweight and obese individuals: A systematic review and meta-analysis Wen ZG, Zhang QQ, Zhang LL, Shen MF, Huang YS and Zhao LH
Systematic Review Obesity
TCM interventions, particularly polyherbal preparations, effectively reduced weight, BMI, waist and hip circumference in overweight and obese individuals across 25 studies with nearly 2,000 participants. TCM also improved glucose and lipid metabolism by reducing fasting blood glucose, triglycerides, and total cholesterol while increasing HDL levels. TCM treatments were generally well-tolerated and safe, with some mild adverse effects.
Cooked adzuki beans contribute notably to preventing obesity and regulating gut microbiota composition, while also alleviating systemic inflammation and metabolic disorders.
2022 Frontiers in Nutrition Cooked Adzuki Bean Reduces High-Fat Diet-Induced Body Weight Gain, Ameliorates Inflammation, and Modulates Intestinal Homeostasis in Mice Zhao Q, Liu Z, Zhu Y, Wang H, Dai Z, Yang X, et al.
Animal Study Adzuki Bean Anti-Inflammatory Fatty Liver Disease
The methodology involved a controlled experiment where mice were fed diets of varying lipid content: a low-fat diet or a high-fat diet. The specific twist in this experiment was the inclusion or exclusion of cooked adzuki beans to their diet, ensuring 15% of the diet comprised of this. The duration of this dietary regimen was 12 weeks.
In the discussion of results, it was discovered that cooked adzuki beans provided key beneficial effects. This included a significant inhibition of weight gain and hepatic steatosis, a reduction in high levels of specific markers such as serum triacylglycerol, alanine aminotransferase, and aspartate aminotransferase, providing a counter to systemic inflammation and metabolism-related endotoxemia commonly found in those consuming a high-fat diet. Moreover, the inclusion of adzuki beans positively affected the gut microbiota composition, reducing fat-inducing bacteria and enriching the gut with beneficial bacteria to help alleviate inflammation and metabolic disorders associated with high-fat diets.
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