Dr Amir Khan said the swap could slash your cholesterol levels
A popular TV doctor has called on Brits to swap out a common ‘sugary’ breakfast favourite for a healthier, cholesterol-busting alternative. Speaking on ITV’s Lorraine show about nutritious eating habits, Dr Khan highlighted the ‘sugary cereals in the cupboard’ that many of us reach for at breakfast time as not being the best option.
Public health organisation Action on Sugar has reported a significant increase in the sugar content of our cereals over the past decade. While cereal is a morning staple for many, it often contains a surprising amount of sugar.
The NHS warns that sugar can cause blood glucose levels to spike faster than insulin can manage, particularly in the morning. As a result, high-sugar cereals can lead to mid-morning blood glucose level surges that are difficult to control.
“Low sugar breakfast cereals can be made naturally sweet by adding fruit such as berries or sliced banana,” they advise. “Many high-sugar cereals are also very processed. This means that they lose a lot of their fibre content.”
Fibre is crucial for the body as it is digested slowly and releases energy more steadily, helping to prevent rapid rises in blood glucose mid-morning and keeping you feeling fuller for longer.
Dr Khan echoed this sentiment, recommending ditching cereal entirely in favour of overnight oats. He suggested: “Let’s start with breakfast. With breakfast, those sugary cereals in the cupboard – (it’s) great to get rid of them and just put in some plain porridge overnight oats.
“You can add some berries to it and some nuts and seeds – it’s really good for you. Cinnamon adds great flavour, you can try authentic greek yoghurt with a drizzle of honey or maple syrup if you’re vegan.
“If you want some more hearty meals, scrambled eggs and avocado are a really good way to go.”
Overnight oats are a simple yet nutritious breakfast option that involves soaking porridge oats in a liquid, like milk, overnight. Come morning, you can jazz them up with fruits, nuts, and seeds for a wholesome start to the day.
Oats are known to regulate cholesterol and blood sugar levels, and being wholegrain, they keep you feeling satisfied longer. They are packed with vital micronutrients such as zinc, copper, selenium and B vitamins, along with a soluble fibre called beta-glucan, which has been proven to lower blood cholesterol levels when consumed in quantities of 3g or more daily.
Whole oats also contain protective compounds known as polyphenols, boasting antioxidant properties. One type of these, avenanthramides, may help reduce blood pressure by boosting the production of nitric oxide, which relaxes blood vessels and enhances blood flow.
A 2021 study hailed the benefits of oats, stating they are not just a popular breakfast staple but are also packed with nutritional value and multifunctional benefits thanks to its unique bioactive compounds. The study said: “Oat is among the food crops and ancient grains cultivated and consumed worldwide. It is gaining in popularity owing to its nutritional composition and multifunctional benefits of select bioactive compounds.
Beta-glucan is an important component of dietary fibre found in oat grains. It is the major active compound in oats with proven cholesterol-lowering and antidiabetic effects.”
Additionally, the research went into detail about other health-boosting ingredients found in oats saying, “Oats also provide substantial levels of other bioactive compounds such as phenolic acids, tocols, sterols, avenacosides, and avenanthramides. The consumption of oats has been determined to be beneficial for human health by promoting immunomodulation and improving gut microbiota. In addition, oat consumption assists in preventing diseases such as atherosclerosis, dermatitis, and some forms of cancer.”
