What are Plant Sterols and Stanols?
Plant sterols and stanols or phytosterols and phytostanols are essential components of plant membranes and are known to have cholesterol lowering properties. Phytosterols are structurally similar to animal cholesterol.
Phytosterols are found naturally in fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils and other plants. Stanols are found in vegetable oils, beans and corn.
How do Plant Sterols Benefit Your Health?
When adequate amounts of sterols are eaten, they interfere or block the absorption of dietary cholesterol. This results in lower blood cholesterol levels, which is a risk factor for heart disease.
Consuming plant sterols to lower cholesterol is complimentary to eating a healthy diet low in saturated fat and high in fibre. Plant sterols do not provide additional benefits when consumed in excess of 3g per day.
Plant Sterols and Stanols in Food
Plant sterols/stanols may be consumed everyday, but the amounts are often not great enough to have significant cholesterol-lowering effects. Many foods are now being fortified with plant sterols/stanols, such as breads, cereals, low fat milk, low fat yogurt and some fruit juices.
The Bottom Line…
Eating a diet containing foods and beverages rich in or supplemented with plant sterols and stanols may reduce cholesterol. Maximum effects are observed when consumed at intakes of two to three grams per day.
References:
International Food Information Council Foundation – Functional Foods Fact Sheet: Plant Stanols and Sterols, 2007
