What Should I Eat For Breakfast If I Have High Cholesterol
Start Your Day Right: 8 Healthy Breakfast Ideas to Lower Your CholesterolOatmeal. A bowl of oatmeal packs 5 grams of dietary fiber. Almond milk. Avocado toast. Egg white scramble with spinach. Orange juice. Whey protein smoothie. Smoked salmon on a whole-wheat bagel. Apple bran muffins.
Oat Milk Prevents Iron Deficiency
Especially women and vegetarians suffer from iron deficiency, but contrary to popular belief not because they eat too little meat, but because they consume too much cows milk. The vast amounts of calcium contained in cows milk overtax our organism and inhibit iron absorption.
Think about it: cows milk is there for a small calf to multiply its weight within weeks and grow into a full-grown cattle. This is entirely unnecessary and even harmful for both adults and human babies.
Iron deficiency is the cause of anemia, weakness, fatigue, cracked skin, and inflammation. One portion of oat milk contains 10% of your total iron requirement and also contains calcium in a balanced amount that is much healthier for us humans. This replenishes your iron reserves and heals your body from within.
Vegan As Well As Lactose
Oat milk is a sensible option for those with dietary restrictions.
Since its made from just oats and water, its vegan and free of nuts, soy, and lactose.
Though oats are also naturally gluten-free, they can be processed in the same factories as gluten-containing grains, which may contaminate the oats .
Still, some commercial oat milk brands are made with certified gluten-free oats. Always check the label to make sure your chosen product is gluten-free.
Alternatively, you can make homemade oat milk with certified gluten-free oats.
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You Might Not Feel Satiated
“Oats aren’t naturally rich in protein, so neither is oat milk. One cup of oat milk will contain around 3 grams of protein or less per cup, while cow’s milk is naturally protein-rich with around 8 grams of protein for the same serving,” explains Diana Gariglio-Clelland, RD, CDE, a certified diabetes educator and registered dietitian with Next Luxury.
Lauren Manaker, MS, RDN, a registered dietitian based in Charleston, South Carolina, adds: “When you drink oat milk, you may not feel satisfied. This is because oat milk often does not have the same amount of protein as dairy milk does. Since taking in enough protein is linked to increased satiety, choosing the lower-protein beverage may result in your tummy grumbling shortly after you enjoy it.”
Gariglio-Clelland has a solution for the lack of protein in oat beverages: “Adding oat milk to a smoothie with Greek yogurt, protein powder or other protein-rich foods can help stave off hunger and boost satiety.”
What Happens To Your Body When You Drink Oat Milk Every Day
Oat milk and oat milk-based beverages are among several food trends that are about to take over 2020. The nondairy alternative to cow’s milk has been all the rage among celebrities and influencers. Thanks in part to the Oatmilk Honey Latte, one of Starbucks’ new non-dairy drinks, the milk has since become more mainstream.
There’s another reason oat milk is trending, though. “Almost all nondairy beverages may be ‘hot’ right now because of the interest in plant-based diets,” Keri Gans, author of The Small Change Diet and a registered dietitian nutritionist in New York City, told Shape of oat milk’s growing popularity. Yes, oat milk is definitely having a moment, but it doesn’t seem like that moment is going to end anytime in the near future.
Because oat milk is easier to make and has a creamier texture than many other plant-based milks, it’s become more popular than it’s nut-milk counterparts, like almond milk and cashew milk. But oat milk has a lot more going for it than just being a delicious alternative to dairy. Oat milk can provide many nutritious benefits and, if you drink it every day, you may even start to notice some changes to your body.
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Your Gut Health Will Improve If You Drink Oat Milk Every Day
One of the most important ways you can help your overall health is to have a healthy gut. It may sound weird, but gut health is super important to your overall bodily functions. According to Healthline, “The gut microbiome affects the body from birth and throughout life by controlling the digestion of food, immune system, central nervous system and other bodily processes.” Fortunately, if you drink oat milk every day, you’ll be doing your gut a favor. Obviously, there are other things you can do in addition to taking a few swigs of this nondairy beverage, but oat milk is a better choice than cow’s milk when it comes to gut health.
According to one study, the beta-glucans found in oat milk have been shown to have a positive correlation on gut health. “A beta-glucans dietary intervention in healthy volunteers correlates with a saccharolytic shift on the gut microbiota metabolism,” the study reported. That isn’t to say that drinking oat milk is a cure-all, but it’s definitely important and can help you get your gut health in check.
Food Matrix Effect And Synergy
As discussed in section 3, the degree of complexity of the food matrix and its structural organisation can have an impact on health by acting on two levels, the macro- and micro-scales. On the macroscale, the structure of the food will affect how nutrients and bioactives are released, thereby influencing the rate and extent of their digestibility. Firstly, a reduced rate of nutrient digestion is likely to have health benefits related to gastric emptying, satiety, glucose and lipid metabolism., Consumption of a complex, slowly digestible food matrix would lead to a gradual release of nutrients, which will generate a moderate, controlled physiological response, for example, reduced post-prandial lipidemia and/or glycemia.,, Structurally complex foods may be better handled by the human body than over-processed ones. This is because over-processed foods are often highly digestible, causing an overload of physiological cues elicited by a rapid and large release of nutrients. This nutritional overstimulation, when repeated through recurrent consumption of highly processed foods, can lead to biological malfunctions and diseases . Secondly, the reduced rate of digestion will also permit a sustained release of bioactives as observed with antioxidants., Thirdly, these bioactives could be lost during processing.
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Soy Milk: No Cholesterol Low In Saturated Fat
With 80 calories and only 2 g of fat per 1-cup serving, plain, light soy milk is a great alternative for people who are watching their cholesterol or cannot tolerate the lactose found in dairy milk. Because the source of soy milk is a plant, it has no cholesterol and only negligible amounts of saturated fat. Soy milk also contains 7 g of protein per serving, which is great for a heart-healthy diet. Twenty-five g per day of soy protein, like that found in soy milk and tofu, may also reduce your risk of heart disease, according to the National Institutes of Health. This may be due not just to the protein, but to soy’s high levels of polyunsaturated fats, minerals, vitamins, and fiber, as well as to its low levels of saturated fat. Still, Krivitsky says, its important to read the label to know what you’re getting: Make sure theres no added sugar and that its fortified with calcium.
What Are Oat Milks Disadvantages
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We know there are several benefits to choosing oat milk, but now look at some of the disadvantages of oat milk over alternative options. Oat milk disadvantages will largely depend on your unique dietary needs and preferences. Still, they are essential to keep in mind when determining if oat milk is right for you.
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This Is When You Should Pick Oat Milk For A Better Nutrition Choice
Grab this info to learn when should and should not pick oat milk.
These days choosing your milk feels like an equal or bigger commitment than choosing the airline you will fly. And with good reason. What goes in and on your body most often massively impacts your health. Beyond cows milk, we now have a milk from every nut, seed, legume and now grain.
Are You Ready To Give Oat Milk A Try
There is a lot of information out there about oat milk. Various brands have come on the scene with their own version of this creamy, sweet, frothy dairy substitute. When choosing a store bought oat milk, look at the label. Whats in it? Be sure to buy an oat milk that is labeled gluten free if you have a gluten intolerance. Also, check to see how much added sugar is in your oat milk. With all the added sugar this healthy milk substitute isnt so healthy anymore. You also want to stay away from emulsifiers and stabilizers. Making your own oat milk at home is easy, quick, and inexpensive. Thats what turned me onto oat milk in the first place.
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Raw Cows Milk And Foodborne Illness
Thinking about switching to raw cows milk, also known as unpasteurized milk? It has about the same amount of calories, saturated fat, and cholesterol as regular dairy milk, and some claim it has even more nutrients. But pregnant women and children should avoid drinking raw milk and eating dairy products such as cheese made from raw milk, according to the American Academy of Pediatrics. Since raw milk doesn’t go through the process of pasteurization that kills potentially harmful bacteria like salmonella, listeria, and E. coli people with compromised immune systems are at higher risk of getting foodborne illness from it, though it has the potential to sicken anyone. According to the Centers for Disease Control and Prevention, unpasteurized milk is 150 times more likely to contain bacteria that cause foodborne illnesses than pasteurized dairy products.
Oat Milk Benefits And Side Effects Side Effects Of Oat Milk
Oat Milk Benefits And Side Effects Although oat milk can have many health benefits, some side effects also need to be considered.
Commercial oat drinks are often full of additives, preservatives, and sugar. Although oat milk products often contain additional vitamins and minerals that can actually be beneficial, they often also contain thickeners and emulsifiers that affect digestive health and can adversely affect intestinal flora.
Although oats are naturally gluten-free, they are often processed in plants that also process other gluten-containing cereals, such as wheat or barley, resulting in cross-contamination.
If you have celiac disease or sensitivity to gluten, you should choose certified gluten-free oats or oat milk to avoid cross-contamination.
This herbal milk product has health benefits as well as some adverse side effects. For one, some commercial varieties can be high in sugar especially when they are sweetened or flavored. Its always better to opt for sugar-free options.
Also, most commercial oat milk is not certified gluten free-though there are exceptions. Gluten-contaminated products can cause digestive problems in people with celiac disease or who have non-celiac gluten sensitivity.
If youre having trouble digesting gluten, take the ones labeled as gluten-free certified, or make them yourself using 100% gluten-free oats.
Note that homemade oat milk is not as nutritious as commercial alternatives, as it is frequently supplemented among nutrients.
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Your Serum Cholesterol And Ldl Cholesterol May Go Down
“According to studies, oat milk can effectively reduce serum cholesterol levels,” says Dr. Rashmi Byakodi, a health and wellness writer and the editor of Best for Nutrition.
The dairy-free milk can also be effective in lowering your “bad” cholesterol. “Beta-glucans present in oat milk helps to decrease plasma cholesterol and LDL cholesterol concentrations,” Byakodi adds. “Also, it is believed that oat milk replaces saturated fat with unsaturated fat.”
Oat Milk Nutrition Breakdown
Heres what you can expect to find nutrient-wise in one 240-milliliter cup of unsweetened oat milk :
| Unsweetened oat milk | |
| 0 | 12.3 g |
This oat milk product provides fewer calories, fats, and sugars than traditional cows milk. Theres also a little fiber in oat milk where cows milk doesnt provide any.
Bear in mind that the USDAs FoodData Central doesnt have generic values for oat milk weve had to refer to one particular product , and these values will be different for any oat milk you buy. Sweetened or flavored options, for example, are likely to have a much larger amount of sugar.
Likewise, different types of animal milk offer different levels of nutrition case in point, skimmed milk would provide less fat than whole milk.
If your health goal is to lose weight, then switching out cows milk for oat milk may be a good choice. Maybe not so much for gain chasers, though, due to the protein shortfall.
Be sure to read the packaging on whatever product you buy to make sure it meets your health needs.
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You May Get Adjusted To A Plant
Just like almond milk, cashew milk, and coconut milk, oat milk provides an alternative for people who, for whatever reason, want to avoid dairy. Whether you’re lactose intolerant, have moral objections, don’t like the taste of cow’s milk, etc., you may find oat milk to be a great substitute for dairy milk.
That said, if you drink oat milk every day, you’ll may start to get used to a plant-based or vegan diet. “At the end of the day, Oatly was founded to try to help accelerate the adoption of a plant-based diet, which is really good from a sustainability and climate change perspective,” Mike Messersmith, the New Yorkbased general manager for Oatly, told BuzzFeed News. Oat milk can certainly make it easier to avoid animal products and make the switch to a plant-based diet. But, even if that style of living isn’t for you, oat milk is still delicious.
If You Follow A Special Diet Is Oat Milk Ok For You
You should always consult your dietitian or healthcare practitioner to confirm any personal choices. Here are some common FAQs:
- Keto? In general, oat milk wont be advised for those on a keto diet. However, you can see from the labels above, there is at least one unsweetened low carb option that depending on portions may fit learn more about better keto planning.
- Diabetic / Low Carb? Your better nutrition plan includes getting in some quality carbs per pit stop about every three hours. Choosing an unsweetened oat milk to enjoy with non-starchy vegetables, proteins and fats may work well for you at one or two of your pit stops daily. Watch portion sizes!
- Pregnant / Breast Feeding? Go oat milk! It is likely to be gentle on your tummy and easily absorbed source of carbohydrates .
- Low sodium / heart heathy? Oat milk should be a better nutrition win. Avoid those with more added sugars and watch your portion sizes. Especially if you have a strict sodium goal, make sure to review with your practitioner.
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Oat Milk Health Benefits
Oats are one of the best foods you can eat for a number of reasons. First, as a 100% whole grain, theyre filled with fiber, plant-based protein, B vitamins and minerals, including iron, calcium and magnesium. Theyve also been linked to reduced risk of heart disease thanks to a type of fiber called beta-glucan that’s been shown to improve cholesterol levels and even help with blood sugar control. This fiber provides prebiotics too, which fuel your bodys probiotics and help these friendly bacteria survive and thrive. Eating foods with beta-glucan has also been linked to improved immunity and gut health.
However, it’s still too early to say if the beta-glucan or other forms of soluble fiber added to oat milk during processing has all of the same effects as regularly eating oats. Some initial research has linked potential cholesterol-lowering benefits to beta-glucan in beverage form, but the advantages for your heart and immune system also depend on what else you eat each day .
Foods Labeled ‘low Cholesterol’
When you’re shopping and you see an item that says it’s low in cholesterol, you still need to check the nutrition label. If it’s high in saturated fat, it can raise your LDL cholesterol. Also check the serving size. It might be smaller than you think, and if you eat too much, you’ll get more cholesterol than you realized.
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What Ingredients Are In Store Bought Oat Milk
If youre purchasing store bought oat milk you can expect to get added preservatives, additives, emulsifiers, thickeners, and sugar. Some of those ingredients include: rapeseed oil, dipotassium phosphate, calcium carbonate, tricalcium phosphate, sea salt, dicalcium phosphate, riboflavin, vitamin A, vitamin D2, vitamin B12, and sugar.
What Is The Fastest Way To Lower Ldl Cholesterol
A few changes in your diet can reduce cholesterol and improve your heart health:Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Eliminate trans fats. Eat foods rich in omega-3 fatty acids. Increase soluble fiber. Add whey protein.
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How Oatmeal Lowers Cholesterol For Heart Health
A morning bowl of oatmeal can give you benefits towards heart health, including lowering your cholesterol. Oatmeal is made of ground oats that can be made into a variety of foods, including porridges, cookies, and snacks. Studies also have shown that oatmeal has some heart-healthy benefits. This is mainly due to the rich source of water-soluble dietary fibers, particularly beta-glucan, that are found in oatmeal.
Over the years, there have been many research studies that have proven the benefits of oatmeal in lowering cholesterol levels. The U.S. Food and Drug Administration is convinced. Oatmeal was one of the first foods to carry the heart healthy distinction on its label because of promising research findings.