Oats vs. rice for gastrointestinal and cardiometabolic health Original paper

In this 6-week randomized controlled trial, eating oats was better than eating rice for reducing LDL-C and preventing constipation, but rice decreased waist circumference more than oats.

•Oats

This Study Summary was published on June 5, 2025.

The study

A total of 69 participants (average BMI of 29.1, average LDL of 147 mg/dL) were assigned to eat diets containing 100 grams of either oats or rice per day (in various forms, like bread, pasta, and breakfast cereal; the rice was presumably mostly white rice).

At the end of the study the following outcomes were reported:

  • Rice worsened constipation (to a potentially clinically significant degree[1]) and decreased the frequency of normal stools and total stools compared to oats.
  • Oats decreased LDL-C (by 9 mg/dL compared to rice).
  • Rice decreased waist circumference (by 1.1 cm, or 0.4 inch, compared to oats).

No other measures of cardiometabolic, gastrointestinal, or general health were clearly different between the groups.

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The results

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This Study Summary was published on June 5, 2025.

References

  1. ^Chan L, Mulgaonkar S, Walker R, Arns W, Ambühl P, Schiavelli RPatient-reported gastrointestinal symptom burden and health-related quality of life following conversion from mycophenolate mofetil to enteric-coated mycophenolate sodium.Transplantation.(2006 May 15)
  2. ^Erand Llanaj, Gordana M Dejanovic, Ezra Valido, Arjola Bano, Magda Gamba, Lum Kastrati, Beatrice Minder, Stevan Stojic, Trudy Voortman, Pedro Marques-Vidal, Jivko Stoyanov, Brandon Metzger, Marija Glisic, Hua Kern, Taulant MukaEffect of oat supplementation interventions on cardiovascular disease risk markers: a systematic review and meta-analysis of randomized controlled trialsEur J Nutr.(2022 Jan 3)