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Dr. Irene's Nutrition Tidbits
http://www.drirene.net
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Volume IV, number 18:
Nutrition Tidbit of the week: Feeling your oats!
I am starting to
write this newsletter at
Since Quaker Oats was
generous enough to sponsor, I was all ready for my oatmeal. I actually brought packets of oatmeal for my
room in case I didn’t have time for breakfast but when I saw the session, I
marched right down. The breakfast was
nice but boy was I disappointed. Danish, bagels, and muffins.
At least they also had fresh fruit but I want my OATMEAL!
Do you eat
oatmeal? Is it because it is a favorite
or because it is a healthy choice? If
you like oatmeal but don’t take the time to make it, the information from the
session may motivate you to try harder.
Oats contain several
nutrients that provide health benefits:
fiber (soluble and insoluble), carbohydrate, protein, healthy fat,
vitamins, minerals and natural antioxidants.
Before I continue, a terminology clarification is in order. Since the new DRI’s
were released, soluble and insoluble fibers have been renamed viscous and
non-viscous fibers. YUCK! Who wants to see those terms on a
label???? What were they thinking? So I am going to stick to the more familiar
terms of soluble and insoluble.
Over 50 clinical
studies have documented that soluble fibers may reduce serum cholesterol
values. Thus, in 1997 the FDA approved
the first health claim allowed on labels.
It states:
“Soluble fiber from
oats, as part of a diet low in saturated fat and cholesterol may reduce the
risk of heart disease.”
Oatmeal is best known
for a soluble fiber called beta-glucan. A meta-analysis (meaning the results of many
studies were combined to look at total results) of 10 studies show that 3 grams
of beta-glucan daily can decrease cholesterol of 5-6
mg/dl. This may seem like a small amount
but the 5-6 mg/dl was an average for all participants. The individuals with very high cholesterol had
much larger results. The
cholesterol-lowering effecs was present even among
individuals who were already following a low-fat diet.
So how do oats lower
cholesterol? Beta-glucan
forms a gel in the gut which absorbs cholesterol-rich bile. Bile is a digestive juice your intestine
normally reabsorbs back into the body in the lower gut (after it has done its
job of digesting fats). Since the bile
is now stuck on the soluble fiber (now you know why they wanted to rename it
viscous), it leaves the body. This helps
remove some of your natural cholesterol.
The liver now needs to make more bile so it pulls cholesterol from your
blood to make it. This helps your blood
cholesterol drop.
Other factors besides
soluble fiber may also be involved in the health benefits of oats. An amino acid (building block of protein) in
oats has a lysine:arginine
ratio that may protect the cardiovascular system. There are also antioxidants in oats,
primarily vitamin E-like compounds and a substance, avenanthramides,
unique to oats.
Oats do more than
lower cholesterol. There is research
indicating it assists in maintaining a healthy blood pressure, improving
satiety (your sense of feeling satisfied when you eat) and maintaining a
healthy blood glucose level. This does
NOT mean someone with diabetes should eat all the oatmeal they want. The total carbohydrate content has to be
calculated into the calorie and carbohydrate allowance. Eating too large a bowl, just as eating too
much of any food containing carbohydrate, can increase blood sugar. A half of a cup of cooked oatmeal contains
about 15 grams of carbohydrates. A
packet of the sweetened oatmeal contain exceed 30 grams.
Oatmeal is a whole
grain, whether it is old-fashioned, instant, or quick-cooking. The grain is just ground finer in the
varieties that cook faster. Because it
is a whole grain, it qualifies for the 1999 FDA health claim that states:
“A diet rich in whole
grain foods and other plant foods and low in total fat, saturated fat and
cholesterol may reduce the risk of heart disease and some cancers”.
Whole communities
have gone a little oat crazy by participating in a Quaker Oats program called
“Smart Heart Challenge”. This is a
30-day program where your blood cholesterol is checked, then
you eat a low fat diet which includes 1 1/2 cups of cooked oatmeal daily. After 30 days your cholesterol is rechecked.
The average individual lowered their cholesterol from 225 to 212 in one example
of 4 towns. You cannot say the reduction
is totally due to the oatmeal but who cares whether it is going down because you’re eating
oatmeal or you have improved your overall diet. Just be glad it is going in the right
direction!!!
Now a
disclaimer. Large portions of any food will cause weight
gain! The recipe below is delicious but
keep in mind that you are supposed to SHARE your oats with 6 people!
_____________
What's for dinner?
______________
Rich 'n Creamy Baked Oatmeal
1-1/2 cups 2% low-fat milk
2 eggs, lightly beaten (or 1/2 cup egg substitute)
2 tablespoons vegetable oil
1 tablespoon vanilla
2-1/2 cups QUAKER® OATS (quick or old fashioned), uncooked
3/4 cup firmly packed brown sugar
2 teaspoons baking powder
1-1/2 teaspoons ground cinnamon
1/2 teaspoon salt (optional)
Optional toppings: fruit & skim milk or yogurt
Directions:
1. Heat oven to 350°F. Lightly spray 1½-quart casserole with no-stick cooking spray.
2. In medium bowl, combine milk, eggs, oil and vanilla; mix well. Set aside.
3. In large bowl, combine oats, sugar, baking powder, cinnamon and salt; mix well.
4. Add liquid ingredients; mix until well blended. Let stand about 15 minutes.
5. Pour into prepared casserole. Bake, uncovered, 35 to 45 minutes or until center is dry and firm to the touch. Cool slightly before serving. Top with fruit and milk or yogurt, if desired.
Yield: 6 servings
Nutrition information: 1/6 of recipe: Calories, 320; carbohydrates 54g; fat, 8g; dietary fiber, 4g; protein 8g, sodium, approximately 200mg
Source: www.quakeroats.com
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Ask Dr. Irene:
Answers to your
food & nutrition questions.
__________________________________
Question: Sue from
Two of my children, ages 21 and 18 suffer from depression and despite
antidepressants find getting up in the morning pure torture. This needless to
say has affected their performance in school. Can you please recommend any
foods which can be eaten before bedtime to help them feel more alert and
willing to get up in the morning? Any advice will be an absolute lifesaver. By
the way I will be eternally grateful to the friend who put me on your mailing
list. I genuinely enjoy getting your newsletter and look forward to it.
Thank you very much.
Answer:
Please discuss this with your doctor
as many anti-depressants, such as some of the SSRI’s
(selective serotonin reuptake inhibitors), can cause insomnia. Perhaps the timing and dose can be changed.
For most people, I would try NOT eating at bedtime if an individual is not having a restful sleep. Many people report more dreaming (meaning they are not getting as much deep sleep) or pulling of their legs/restlessness if they eat before they go to bed. Desserts or caffeine containing foods seem to be the worst offenders. Other people benefit from a bedtime routine that includes a glass of warm milk .
If this does not work, there are no magic foods to eat at bedtime to help people feel more alert and willing to get up in the morning. If the problem is getting to sleep to begin with, perhaps a sleep clinic could evaluate the problem.
Dr. Irene