|
From my inbox.
OATMEAL HEALTH FACTS -- 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 to 6
mg/dl. This may seem like a small amount but the 5 to 6 mg/dl was an
average for all participants. The individuals with very high
cholesterol had much larger results. The cholesterol-lowering effects
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.
|
