Go with the Grain
You have probably seen the commercials about oats and the cholesterol
lowering power in oatmeal. A 1/2 cup serving of oatmeal provides 4 grams
of dietary fiber, which breaks down to two grams of soluble fiber and
two grams insoluble fiber. Eating oats and other whole grains, fruit
and vegetables as part of a diet low in saturated fat and cholesterol,
may reduce your risk of heart disease by lowering your cholesterol.
This is a research-based fact.
As a result of this research, which was conducted by Quaker Oats,
whole oat products are allowed to print a health claim on the food label.
Any brand of rolled oats, oat bran, oatmeal and/or whole oat flour is
eligible to make this health claim.
According to the Food & Drug Administration (FDA), the soluble
fiber in oats (beta-glucan) is the primary component responsible for
the cholesterol lowering. In order to get the cholesterol lowering result,
you need to eat oat-containing foods in certain amounts. The amount
of beta-glucan fiber needed for an effect on cholesterol levels is about
3 grams per day. In order to make this claim on the food label, a food
product must contain 0.75 grams of beta-glucan per serving. Read the
product label to find out how many servings you would need to eat. Do
the math.
The FDA also acknowledges that sources of beta-glucan other than from
whole oats and oat products are likely to have the same affect on your
cholesterol. The soluble fiber in other foods will help to reduce cholesterol
thus reducing the risk of heart disease and stroke. Insoluble fiber,
which is in all whole grains (barley, rye, wheat, etc.), fruits and
vegetables, provides bulk for quicker emptying of waste and a healthier
digestive tract. Both types of fiber are important to good health.
So what’s the bottom line? Add whole grains to your daily eating
plan. A bowl of oatmeal for breakfast, lunch, snack or dinner is a good
start. Those little packets of pre-measured oats sometime contain a
lot less fiber than the rolled oats in the box. Check the label. Steel
cut oats contain a lot more fiber – 7.5 grams per 1/2 cup. You
can make a bowl of quick oats or old-fashioned oats in the microwave
in just 3 minutes. Here is the recipe.
Single Serving of Oatmeal
1 cup milk or water or half milk and half water
1/2 cup quick or old-fashioned oats
Pinch of salt
1 teaspoon brown sugar
Dash of cinnamon
Makes a single serving of oatmeal in the microwave in just 3 minutes.
1. Combine milk or water or half milk and half water, a pinch of salt
and 1/2 cup quick or old-fashioned oats in a microwave safe bowl.
2. Microwave on high for 2 minutes, stir and microwave for 1 minute
longer. Double the recipe if you need a larger bowl of cereal.
3. Add your favorite topping – dried fruit such as raisins,
cranberries or apricots. Or add brown sugar and a dash of cinnamon.
| Food | Insoluble
Fiber (grams) | Soluble
Fiber (grams) |
| Apple (one large) | 4.7 | 1 |
| Orange (medium) | 3.7 | 1 |
| Dried Plums (5 prunes) | 3.5 | <1 |
| Pinto beans (3/4 cup) | 14.2 | 1 |
| Black-eyed peas (3/4 cup) | 12.3 | 1> |
| Lentils (3/4 cup) | 5.6 | 1 |
| Bowl of oatmeal | 2.0 | 2 |
Serving size 1 cup – calories 205; protein 190; protein 9g;
carb 27g; calcium 151mg; potassium 202mg; sodium 63 mg.
Source: PENpages, College of Agriculture, USDA Food
& Drug Administration
November-December
2002
Hort
Shorts | Hort Tips | Selecting a Christmas Tree | All-America Selections Winners 2003 | Water Houseplants…..The Right Way | Sudden Oak Death
| Bug Bites - Pantry Pests | Cybergarden Sites | Lawn Care Calendar
| Go With the Grain | Sweet Potatoes: I Yam
| The Soup’s On: Easy Lentil Squash & Collards | Créme Brûlée | Cornish Game Hens for the Holidays
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