Oats
A whole grain whose beta-glucan fiber is one of the most consistently replicated foods for lowering LDL cholesterol.
Heart Health
Gut Health
Energy
Oats are high in fiber, especially beta-glucan, which helps lower cholesterol. They also provide B vitamins and iron. Use oats for breakfast porridge, granola bars, or healthy cookies.
Oats
Per
1/2 cup dry (40g)
Calories
156
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
10%
Magnesium
17%
Potassium
4%
Calcium
2%
Fiber
4.2g
Nutrition Highlights
Beta-glucan fiber, manganese, avenanthramides
Fuhrman ANDI chart, old fashioned, 1 cup
Nutrition Density Score (ANDI Score)
53
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Choose steel-cut or rolled over instant — less processing means a lower glycemic impact and more intact beta-glucan.
Absorption Boost
Fruit — adds vitamin C and flavor while keeping the meal whole-food based
Nuts or seeds — adds healthy fat and protein for a steadier blood sugar response
Use Caution If
You have celiac disease — choose oats certified gluten-free, as cross-contamination during processing is common
You're newly increasing fiber intake — start with smaller portions to avoid bloating
Storage
Store in an airtight container in a cool, dry place; keeps for up to a year.
Biomarkers to Track
Subjective
(Daily)
Satiety through the morning
Digestive comfort
Objective
(Quarterly)
LDL cholesterol
Fasting blood glucose