subject: The Truth Behind Plant Sterols [print this page] Plant Sterols are essential substances found in all plants which resemble human and animal cholesterol to a great extent. They even carry out the same function as cholesterol.
In today's fast paced world, diet has taken a backseat with many opting for fast foods instead of a balanced diet. This has led to obesity, high cholesterol levels and greater risk of heart problems. An average person consumes about 250mg of Plant Sterols in a day (veggies may take about 700mg) as against the dietary requirement of 2g per day!
Sterols contain necessary vitamins and minerals and provide roughage. Moreover, because of its similarity to cholesterol, it helps to reduce absorption of bad cholesterol in the intestine.
How do Plant Sterols work?
Cholesterol is produced by the body in the liver. The body also gets cholesterol from the diet. In the digestive system, it is absorbed into the cells lining the intestinal tract and carried in the blood to the liver. This transport is done with the help of lipoproteins. LDL or low density lipoproteins, however, discard excess cholesterol as a lining on arterial walls leading to constricted arteries which may lead to coronary attacks. HDL or high density lipoproteins remove the plaque so formed and take it to the liver for disposal.
Plant sterols help by substituting themselves in place of LDL by imitating them. They set up a competitive environment and since the body cannot distinguish between the two, it will absorb plant sterols as well as cholesterol. Since it has no need for Plant sterols, it will send them to be discarded. Therefore, less cholesterol is absorbed by the body in this process. Over a period of time, as less and less of bad cholesterol (LDL) is absorbed by the body, the total cholesterol reading will drop down. Studies have shown that LDL levels have dropped by 6 to 15%. HDL is not lowered by plant sterols.
Dosage
Sterols are found in plants or food containing vegetable oils like legumes, nuts, wheat germ, rice bran, beans and all fruits and vegetables. But they occur in very low levels in these products and one would have to consume large quantities of these to get the required amount of plant sterols into the body. Therefore, manufacturers of food products have begun to add plant sterols to snack bars, mayonnaise, margarine, salad dressings and orange juice.
Side effects
Plant sterols have shown little or no side effects. A few minor side effects would be nausea and heartburn, constipation or diarrhea. They may inhibit the absorption of fat-soluble vitamins and beta-carotene. Therefore, pregnant and nursing mothers should not be given a high dose of plant sterols. Also those with obesity or weight problems should be careful about the use of fortified oils and spreads as they could compound the weight issue.
Plant sterols are a natural way to reduce cholesterol when combined with a healthy lifestyle and moderate exercise and diet.
