Benefits of Oatmeal
In the Fight Against Cholesterol
Benefits of Oatmeal.
Oatmeal has always been a favorite in our family.
Mayo Clinic Article
In the Mayo Clinic article, "Cholesterol: The Top 5 Foods to Lower Your Numbers,"
lists Oatmeal and Oat Bran as the number one cholesterol lowering food. They say:
"Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber appears to reduce the absorption of cholesterol in your intestines.
Ten grams or more of soluble fiber a day decreases your total and your LDL cholesterol.
Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as a banana or an apple, you'll add about four more grams of fiber."
Oats, known scientifically as Avena sativa, are a hearty grain able to withstand poor soil conditions in which other crops are unable to thrive. Their fortitude seems to be transferred to those who consume this nutrient-rich grain.
- Benefit of oatmeal#1. Eating oatmeal will lower your cholesterol. We will show you more of the benefits of eating oatmeal in the following articles!
- We might also mention that it is inexpensive and very filling.
Why Is Oatmeal So Effective?
According to the Science Daily (Jan 8, 2008), "A new scientific review of the benefits of oatmeal shows the link between eating oatmeal and cholesterol reduction to be stronger than
when the FDA initially approved the health claim's appearance on food labels in 1997."
"Dr. James W. Anderson, professor of medicine and clinical nurition at the University of
Kentucky College of Medicine, presents a contemporary analysis to determine if newer studies
are consistent with the original conclusion reached by the FDA.
His report says studies
concluded during the past 15 years have, without exception, shown:
- total cholesterol levels are lowered through oat consumption;
- low-density lipoprotein (LDL, the "bad" cholesterol) is reduced without adverse effects on high-density lipoprotein cholesterol (HDL, the "good" cholesterol), or triglyceride
"Whole-grain products like oatmeal are among some of the best foods one can eat to improve
cholesterol levels, in addition to other lifestyle choices." Anderson said.
such as diet, should be the first line of therapy for most patients with moderate cholesterol risk
given the expense, safety concerns, and intolerance related to cholesterol lowering drugs."
Anderson said, "More recent data indicate that whole grain oats, as part of a lifestyle
management program, may confer health benefits that extend beyond total cholesterol and LDL
cholestrol reduction. Recent studies suggest that the benefits of oatmeal may:
- Reduce the risk for elevated blood pressure, Type 2 diabetes, and weight gain
- Reduce LDL cholesterol during weight-loss
- Provide favorable changes in the physical characteristics of LDL cholesterol particles,
making them less susceptible to oxidation (oxidation is thought to lead to hardening of the
- Supply unique compounds that may lead to reducing early hardening of the arteries
"Since the 80's, oatmeal has been scientifically recognized for its heart health benefits,
and the latest research shows this evidence endures the test of time and should be embraced
as a lifestyle option for the millions of Americans at-risk for heart-disease," Anderson said.
Did you get the benefits of eating oatmeal according to Anderson? They are:
- Benefits of eating oatmeal #2 - Helps reduce the risk for elevated blood pressure.
- Benefits of eating oatmeal #3 - Helps reduce the risk of type 2 diabetes.
- Benefits of eating oatmeal #4 - Helps reduce your cholesterol while you are losing weight.
Another Article That Really Shows the Benefits of Oatmeal
'The World's Healthiest Foods', say that "Oats, oat bran, and oatmeal -and oatstraw as an
herbal drink, I might add)- contain a specific type of fiber known as beta-glucan.
1963 study after study has proven the beneficial effects of this special fiber on cholesterol levels.
But it's not just fiber's ability to serve as a bulking agent that is responsible for its beneficial effects as a component of whole grains.
In addition to the matrix of nutrients in their dietary fibers, the oat whole-grain arsenal
includes a wide variety of additional nutrients and phytonutrients that reduce the risk of
Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins.
Whole grains are also important dietary sources of water-soluble, fat-soluble, antioxidants. The long list of cereal antioxidants includes vitamin E, tocotrieonols,
selenium, phenolic acids, and phytic acid."
- Benefits of eating oatmeal #5 - Oatmeal is full of nutrients and phytonutrients.
- Benefits of eating oatmeal #6 - Oatmeal is full of antioxidants, and all these things
totally influence our over all health.
Now, if that's not enough impressive information for you on the benefits of oatmeal, Quaker said it a little more
"Think of oatmeal as little sponges that move along your veins and soak up the LDL cholesterol."
Quaker also said, "People all over the United States have confirmed in a real-life setting what more than 40 scientific studies have shown - that Oatmeal actually works to help
lower LDL "bad" cholesterol without lowering the good cholesterol your body needs.
Oats were the first whole grain recognized by the FDA to help reduce cholesterol. In fact, the FDA approved the first-ever food specific health claim to oatmeal because of its heart
Benefit of eating oatmeal #7. Oatmeal is very versatile, fun to cook with, and delicious. Here is
a recipe just for fun.
If your mornings are rushed and you don't have time to cook oatmeal, here is a great alternative.
You can make it up when you do have time. It keeps well in the refrigerator for up to a week.
Cut it, warm it, add fruit and milk and it's breakfast in a blink.
1/2 cup honey or brown sugar
3 1/2 cups oats
2 t. baking powder
1/2 t. salt
1 T. cinnamon
1/2 cup heart healthy oil or applesauce
2 eggs beaten or egg whites
1 cup milk - any kind (you can even substitute water or apple juice)
Preheat oven to 350 degrees. Mix ingredients all together. Bake in an 8x8 pan for 35 minutes.
Kids love it, too. Enjoy.
Really, the list is long of the benefits we get from eating oatmeal above and beyond lowering our cholesterol. And so, the logical conclusion - EAT OATMEAL!
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