You’ll Feel Fuller Longer If You Eat These Kind Of Oats
If you’re someone who gets hungry pretty much immediately after eating breakfast, you should consider switching your go-to morning meal to instant oats. In a study commissioned by PepsiCo R& D Nutrition’s Quaker Oats Center of Excellence, researchers from the Pennington Biomedical Research Center compared instant oats, old-fashioned oats, and Honey Nut Cheerios cereal and compared the feeling of fullness each produced.
“The researchers found that instant oatmeal improved several measures of satiety, or the feeling of fullness, over a four-hour period more than Honey Nut Cheerios did,” Scientific American reported. Instant oatmeal had “greater initial and subsequent viscosity” compared to the cereal, whereas old-fashioned oats had “greater subsequent viscosity but not higher initial viscosity” which means they weren’t as equipped at helping a person feel full.
Basically, all oats contain a fiber called beta-glucan which is what impacts the food’s gel-like consistency or “viscosity” but this fiber “is affected by the manner in which it is processed,” the lead author of the study, Candida Rebello, told the publication. If you’re looking to stay fuller longer, you’ll want to stick with instant oats.
Effect Of Processing On Oat Functionality
As we had previously underlined, processing can influence the oat matrix and its composition . As we will discuss in the next section, we are confronted with a double complexity: firstly, a single compound may have effects on several physiological functions, and secondly, several oat compounds may impact one defined physiological mechanism such as cholesterol reduction . Processing, by disrupting the food matrix, facilitates the digestibility and bioavailability of nutrients but can also degrade the functionality of a food by altering the structure of its components and/or the interaction between them.
The inconsistency in the outcomes from human studies implies that the mechanisms are much more complex than originally thought. These findings reinforce the importance of considering the whole matrix for the delivery of bioactives. Similar effects have been found for phytochemicals other than -glucan, where the consumption of whole fruits and vegetables seems to have a more beneficial effect than purified phytochemicals, such that the structure and delivery form are as important for functionality as the bioactive itself.
Effect Of Processing On Oat Grain Structure And Constituents
Oat grains have to undergo some form of processing before their nutrients become digestible. Overall technological treatments may be classified into the following main groups: mechanical, thermal, enzymatic and chemical treatments as well as refining and fermentation. In emerging and developing countries, malting, pre-soaking and pre-germination are also often used in traditional foods. First, the grain has to go through cleaning, grading and dehulling. The bran and germ remain on the groat after the dehulling process because the aleurone layer does not separate from the endosperm as easily in oat as it does in other cereals such as wheat. Consequently, the dehulled oat groat retains a concentrated amount of dietary fibres and other phytochemicals . Naked oats, a hull free variety, have a different nutritional profile compared to dehulled oats. In general, the former contains a smaller amount of fibres but larger amounts of proteins, lipids and certain phenolic compounds than the latter., The absence of hull presents the advantage of reducing the cost for the food processing industry., During kilning, a steaming process takes place as a part of oat milling. Here, Maillard reactions occur that improve the taste of the product while promoting stability of lipid and antioxidant compounds by deactivating endogenous enzymes.
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How To Cook Steel Cut Oats
There are many ways to prepare steel cut oats, but the most popular choice is to eat them as a hot breakfast cereal or porridge.
Most people cook steel cut oats on the stovetop, but you can use a slow cooker or electric pressure cooker if you prefer.
For every 1 cup of steel cut oats, youll need about 3 cups of a cooking liquid like water or milk. You may also want to add a pinch of salt for extra flavor.
For stovetop cooking, simply place the oats and liquid in a pot. Bring to a simmer and allow the oats to cook, stirring occasionally, for about 30 minutes or until tender and cooked through.
Is Uncooked Oatmeal Good For Lowering Cholesterol
Whole-grain oats: Best bet for lowering cholesterol.
Similarly, are Steel cut oats better for lowering cholesterol? Oats. Of all the whole grains, oats sport the highest amount of soluble fiber. And studies show that just five to 10 grams of this soluble fiber can lower both total cholesterol and LDL or badcholesterol. But steel cut oats have the lowest glycemic index because they’re processed the least.
Similarly, how quickly does oatmeal lower cholesterol?
And here’s the other beautiful thing about oatmeal: If you eat one-and-a-half cups of it each day, you can lower your cholesterol by 5 to 8 percent. It contains soluble and insoluble fiber, two types that your body needs. Insoluble fiber, which is also found in the skins of many fruits, helps keep us regular.
Is raw oatmeal better for you than cooked?
The primary reason for eating oats is their high soluble dietary fibre content which is beneficial to heart health. Thus eating raw oats is probably even more beneficial than eating cooked oats. In addition raw oat bran has a low glycaemic index , while cooked oat bran has a high GI.
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Synergistic Action Of Oat Constituents
Several compounds in oat may participate in improving lipemia, especially cholesterolemia. Thus, the potential oat lipid-lowering package includes -glucan, arabinoxylans, polyphenols, phytic acid, phytosterols, policosanol, betaine, choline, inositols, tocopherols and resistant starch. Besides the lipid-lowering package, a group of bioactive compounds with other benefits to health may be found in oat-based products, such as antioxidants, anticarcinogenic and/or anti-inflammatory compounds.
How To Incorporate Oats Into Your Diet
You can add oats to your diet in many ways.
Although they are most commonly consumed at breakfast, they can be a healthy carb choice at lunch and dinner as well.
Here are some ideas about how to make oats a part of your day:
- Add raw oats to your smoothie for a fiber boost.
- Top cooked oats with sliced avocado, peppers, black beans, salsa and eggs for a savory twist on traditional sweet oatmeal.
- Add raw oats to homemade bread, cookies and muffins.
- Combine them with Greek yogurt and cinnamon to make overnight oats in the fridge.
- Make a homemade granola by combining them with coconut oil, cinnamon, nuts and dried fruit, then baking at a low temperature.
- Use them in place of breadcrumbs to coat fish or chicken.
- Incorporate oats into your favorite pancake recipe.
- Use them in place of rice when making risotto.
- Top cooked oats with grilled vegetables, chicken and tahini for a satisfying lunch or dinner.
- Add them to soups to create creaminess without adding a lot of fat.
- Mix oats with nut butter and dried fruit, form into balls and refrigerate for delicious, healthy energy bites.
- Stuff peppers, tomatoes or zucchinis with a mix of oats, onion, egg and cheese and bake in the oven for a delicious snack.
Oats are a versatile food that can be eaten at any time of day and added to both sweet and savory dishes.
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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.
Your Gut Will Thank You For Eating Oats
The fiber called beta-glucan, the gel-like substance that gives oatmeal its gummy texture, isn’t just helpful in keeping you fuller for longer. According to Healthline, it also “coats the stomach and digestive tract.” Once there, it “feeds good bacteria in the gut, which increase their growth rate and can contribute to a healthy gut.” In 2016, researchers based in Norway and Sweden studied the correlation between oatmeal and gut microflora functions. According to the published results of the study, oatmeal seemed to have a positive effect and even “potential prebiotic properties.”
Joanne Slavin, a professor of food science and nutrition at the University of Minnesota, told Time, “Fiber is good for so many things throughout the digestive tract.” In addition to encouraging the growth of good gut bacteria, fiber also slows down the processing and absorption of food. Our bellies and bodies love fiber and, likewise, oatmeal.
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Which Types Of Oats Should You Eat
Since steel cut oats and rolled oats boast almost identical nutritional profiles , you should eat whichever oats appeal to you most. If you like softer, creamier oatmeal, choose rolled oats. If you prefer lots of chewy texture and nutty flavor, go for steel cut. As long as you choose toppings that are equally nutritious , you cant go wrong.
And which oats should you not eat? We try to avoid sugary instant oatmeal packets in favor of less processed optionsbut theyre still higher in fiber than, say, a breakfast pastry.
You’ll Feel Better Overall After Eating Oats
Although your diet shouldn’t solely consist of oatmeal, it’s glaringly obvious that oats are pretty much the be-all and end-all superfood. Sure, a gloppy bowl of plain oats isn’t exactly as sexy as a smoothie bowl, but don’t underestimate its powers. Ahem, its superpowers.
In an article for Spoon University, Stephanie Zajac detailed what it was like to eat oatmeal every day for 14 days. By the last day, she said she was feeling good or, rather, “feeling gooooood.” She wrote, “After eating oatmeal everyday for two weeks, my body feels different… in a good way. My meals are spaced out better, and I feel lighter on my feet throughout the day. Usually after a big breakfast, I feel weighed down, but after two weeks of establishing this oatmeal routine, I usually have a much better start to my day.”
Because oatmeal positively impacts so many parts of the body, it’s not hard to see how a simple bowl of oats could help you feel better overall. Of course, there’s no way to know exactly how you’ll feel unless you add oatmeal to your diet. Grab that spoon and dig in.
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Eating Oats May Improve Your Colon Health
What goes in must come out, and oats have proven to be helpful even in the colon department. Because of the fiber content, oats promote healthy stool, Joanne Slavin, food science and nutrition professor at the University of Minnesota, told Time.
In fact, Healthline dubbed oat bran, which is the outer part of the oat grain, a “natural laxative” because of its remarkable fiber content. A 2009 study proved that oat bran rivals many over-the counter laxative treatments as 59 percent of seniors at a geriatric hospital were able to stop using over-the-counter treatment with the addition of oat bran to their diet.
Even if you don’t have issues with constipation, though, oats are still worth adding to your diet. One study published in 2014 found that oats “may protect against colorectal cancer and have benefits on inflammatory bowel disease and coeliac disease.”
Nutrition News Whats The Deal With Steel
You have probably heard of steel-cut oats and wondered if they are just another foodie trend, a much-hyped product soon to go the way of acai berries. But hot or cold, these oats are truly a cut above some other oat forms for their nutrition and staying power.
Oats are whole grains with both bran and germ intact. As such, they are a good source of soluble fiber, the fiber that helps lower your bodys cholesterol and appears to reduce your risk of heart disease. The way oats are processed influences their nutritional value and benefits.
Instant oats are the most processed oats. They have been cooked, dried and rolled after harvesting, making them convenient to cook quickly. Unfortunately, they are lower in fiber than other versions and often have added sugar and salt. A quick glance at the label shows 3 teaspoons of sugar and 260 mg of sodium in just one packet, or a half-cup serving.
Quick cooking oats are not pre-cooked they are rolled oats cut into small pieces, so they also retain their nutrient value while cooking fairly quickly.
Rolled oats, also called old fashioned oats, have been flattened and steamed, then dried or toasted after harvest. They are easy to cook and bake with, and when prepared with milk or water, they offer a soft, creamy texture.
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May Help Lower Cholesterol Levels
Oats are rich in the soluble fiber beta-glucan, which has been shown to reduce cholesterol levels in multiple studies .
Beta-glucan acts by forming a gel in your small intestine. This gel restricts the absorption of dietary cholesterol and interferes with the reabsorption of bile salts, which play an essential role in the metabolism of fats .
Research has determined that daily doses of at least 3 grams of oat beta-glucan can reduce blood cholesterol levels by 510% .
Whats more, a test-tube study discovered that raw oats release around 26% of their beta-glucan content during digestion, compared with only 9% for cooked oats. Thus, they may affect fat metabolism and cholesterol levels to a greater extent .
Steel Cut Oats Are High In Protein
Finally, steel cut oats contain protein. They are also low in saturated fat, which is an extra bonus to their health benefits.
As you can see, there are benefits to choosing steel cut oats vs. rolled oats. While nutritionally the two oats are very similar in makeup, the way that they are processed and made ready for consumption is quite different.
Because steel-cut oats are minimally processed, and because they contain more fiber and density than their counterparts, steel cut rolled oats are one of the healthiest grains you can eat.
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How To Prepare Steel Cut Oats
Steel cut oats are often found in the breakfast aisle of many grocery and health food stores. They may also be available in the gluten-free aisle.
Steel cut oats are easy to use when youre baking or cooking. In most cases, you can simply substitute rolled oats with steel cut oats in recipes, although soaking the steel cut oats for a few hours before baking will help soften them.
Here are some ways to enjoy steel cut oats:
- Substitute steel cut oats for breadcrumbs in meatloaf and meatball recipes.
- Cook steel cut oats in water or milk for 30 minutes and top with almonds.
- Blend steel cut oats with low-glycemic index fruits, such as berries, to make a thick, satisfying smoothie.
American Journal of Physiology: Oatmeal Particle Size Alters Glycemic Index But Not As a Function Of Gastric Emptying Rate.
Asia Pacific Journal of Clinical Nutrition: Oat Porridge Consumption Alleviates Markers of Inflammation And Oxidative Stress in Hypercholesterolemic Adults.
Gastroenterology: Safety of Adding Oats to a Gluten-Free Diet for Patients With Celiac Disease: Systematic Review and Meta-analysis of Clinical and Observational Studies.
Michigan State University Extension: Steel Cut Oats Are a Nutrient Rich Way to Start Your Day.
Nutrients: Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial.
Nutrition Reviews: Health Benefits of Dietary Fiber.
Oatmeal: Does Instant Oatmeal Lower Cholesterol
I want to eat more oatmeal for my cholesterol, but I dont have much time in the morning. Is instant oatmeal just as good as regular?
Oatmeal contains beta glucan, a specific kind of fiber that lowers blood cholesterol. Instant oatmeal contains the same beta glucan and the same amount of fiber as regular oatmeal. The main health difference between the 2 varieties lies in the other ingredients.
Also, note that the serving size in a packet of instant oatmeal contains less oats than the ½ cup dry oats serving listed on the box of regular oatmeal. Less oats means less fiber. Most single-serve packets have 3 grams of fiber. A serving of regular oatmeal has 4 grams, because it contains a slightly larger portion of oats. From a heart-healthy standpoint, however, instant oatmeal is just as good as regular.
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Your Metabolism Will Speed Up If You Eat Oats
If you’ve been feeling like your metabolism could use a makeover, steel-cut oatmeal may be the ticket. When speaking with She Finds, Jennifer Stagg, a naturopathic physician and author of Unzip Your Genes: 5 Choices to Reveal a Radically Radiant You, recommended readers make steel-cut oats their go-to breakfast.
When eating a complex carbohydrate like oatmeal, your metabolism has the opportunity to run like it’s supposed to like a well-oiled machine. “People who eat good carbs like oatmeal have more energy” and “reduced sugar cravings,” Stagg explained when speaking to the publication.
Although you may correlate a fast metabolism with feeling hungry all the time, you don’t have to worry about being hangryonce your metabolism improves. As highlighted above, oatmeal is still going to keep you full even the steel-cut kind. Just as the fiber in instant oatmeal will help you stay satiated, the texture of steel-cut oats can actually work to do the same. Because it takes longer to chew, and therefore eat, your body has time to realize when it’s full. Who knew oatmeal was this magical?