Just two days of oatmeal cut bad cholesterol by 10%(sciencedaily.com) |
Just two days of oatmeal cut bad cholesterol by 10%(sciencedaily.com) |
Not only does fiber reduce cardiovascular mortality by 26% (by cutting cholesterol), surprisingly enough, fiber even reduces your risk of cancer by 22%: https://www.empirical.health/blog/dietary-fiber-reduces-all-...
(Oatmeal is high in fiber, among other things, which I think is part of what's going on here.)
Overnight oats are just normal oats left in liquid overnight to skip the cooking step.
What processing were you thinking of? If anything they are less processed than normal oats since they aren't cooked.
I hear about fiber constantly all of the sudden. You might be right about it, but how do we know it’s different than. All the past nutrition tends?
Losing body fat will often have the biggest impact by far if one is overweight, though. It also stabilizes blood sugar and has a lot of benefits in general.
I think the trends are a reflection of poor education. Fiber/protein/whatever being important components of a diet isn't new information. But the information is new to folks that never had nutrition explained to them.
"Eat a varied diet" seems boring but maybe those influencers selling pills made from 500 vegetables were ahead of the curve all along.
The trends are a strange type of nutrition entertainment for people to read and then ignore in practice. There is some kind of psychological comfort in the knowing you can switch to oatmeal next week while gorging yourself at the Cheesecake Factory.
Oatmeal is good for you. News at a 11. We have known this for at least that last 50 years.
The article is a little densely worded.
this result in the paper is very interesting in the conjecture is that the gut microbiome is altered in a beneficial way, and that the effect (with the resulting lowering of cholesterol) persists for weeks after even 2 days of oats.
Dropping this here in case anyone else has a mysterious and unpleasant reaction to oats.
Not terribly difficult, you never feel hungry. The worst part was how sore my jaw felt from the excessive chewing of the bulk mass. Which is funny for something so mushy, but my instinct was to chew it a good amount. Also, it is a lot of fiber. Feel like the effect might just have to do with cleaning out every surface of my digestive tract.
Four out of ten US adults are insulin resistant.
I have no idea how to balance the blood sugar damage with the cholesterol damage.
My approach is to have a modest amount and increase the nuts and chia mixed with it, alongside berries and yogurt.
Oatmeal is great, but a calorie restricted diet made practically entirely of oatmeal isn't exactly a useful determinant.
It's not the laziest method but I like soaking them overnight. Without being too fussed about phytic acid in a balanced diet, soaking still improves digestibility and nutrient absorption.
How can I tell if oatmeal would have more fiber?
I also eat basically an entire romaine earth at lunch and cooked veggies at dinner.
Fiber is definitely the only things that makes me full without making me fat.
All starchy foods make cholesterol go up, while all animal proteins make it go down, since digesting them consumes LDL. People only campaign against this scientific evidence because there are so many of us in the world, too many, and there isn't enough animal protein for everyone, especially if you focus on economically profitable production instead of distributed subsistence production wherever possible.
My body hates me.
I believe for some of us its purely genetic.
I'm still young so my doctor isn't terribly concerned, but in 10 years I'll probably have to be on statins.
Egg whites, lean meats, etc? Strict whole food plant based?
Years ago I'd sometimes go over-the-top with homemade kefir, cocoa nibs, lemon zest. I stopped the kefir habit not so much because of the hassle but because I didn't want to consume that much volume of dairy every day. I get enough lactic acid from kimchi, and protein from other sources.
Bad: Oatly
Steel cut is just a different thing altogether. I like mine a bit on the firm side, with butter, brown sugar. On top, some plain yogurt pair nicely. Cranberries and walnuts are pretty great too.
I think one-minute/instant oatmeal is terrible, no matter how it's prepared, which is unfortunately most people's first experience with oatmeal.
75g 0% Greek Yogurt, 75g Almond Milk, 10g Maple Syrup, 8g ISOpure unflavored protein powder, 8g PBfit powdered peanut butter, Salt to taste. Whisk everything else together in one bowl. Pour over 85g of old fashioned oats and stir.
511 calories, 79g carbs, 30g protein, 9g fat. Easy to tune the recipe to macro targets.
Cholesterol numbers are great.
I was under the impression that more protein and less salt/fat/carbs are still kinda the trend? If more fiber gets added to the mix I guess it is essentially telling people to eat more plants, thus leading to more varied diets overall.
kinda sorta. The low-carb, higher-protein diet is standard diet advice for T2D, and even more so if on a GLP-1 drug to reduce muscle loss.
I'm just replying based on taking your comment at face value. LDL of 150 is very high and living with that for many years is very damaging. Obviously it's something between you and your doctor, I'm just encouraging you to consider and get reasoning from your doctor about whether this approach is really best for your health.
Could take it to the next level with green peas, diced carrots and other things.
In fact once you go savory, you'll never go back. Sweet oatmeal grosses me out.
Additionally the data used are considered suspicious in the case of at least Italy to my recollection.
Frozen berries work really well too and they are much cheaper than fresh. Just have to leave them out for an hour (or overnight in the fridge) to thaw
Life hack: put the measured water and oats inside a bowl, but put the bowl inside the Pot with half an inch of water. You're going to dirty the bowl anyway; no sense dirtying the Pot too. Just use gloves or a potholder to remove the bowl, unless you have very tough fingers.
Zero chance of the microwave under-cooking the oats or, worse, over-cooking and making a gawdawful mess in there.
> no sense dirtying the Pot too
I cook all meals at home so I run the dishwasher machine every night and put it in. I might try the bowl trick with single serving of rice.
Interesting that oats suffer the same economics as yellow bulbs in stop lights where they are used much less meaning it costs more to switch them to led than the electricity costs saved. Genetically modified (GMO) oats are not commercially available because the cost of developing them doesn't meet the low demand.
I also sometimes fry and egg and put it on top the oatmeal with maple syrup. I know it sounds gross but I like it.
Oh, those aren't at all as overpriced as I was expecting. Thanks for the recommendation.
> I might try the bowl trick with single serving of rice.
Just about anything I have ever cooked in an IP at the single to double serving size I have been able to do using that trick. (Rice, pasta, even "baking" personal sized cakes.) I've lived for years at a time in homes with no dishwasher so optimizing for not relying on one has been worth the effort for me.
Rice is a no-brainer. If you don't end up preferring it I'll be shocked. :-)
> Genetically modified (GMO) oats are not commercially available because the cost of developing them doesn't meet the low demand.
Wow. I had no idea. Thank you part 2. This is very good news. Anything I can do to get the glyphosate out of my diet is most welcome.
> I also sometimes fry and egg and put it on top the oatmeal with maple syrup. I know it sounds gross but I like it.
It sounds like a breakfast of pancakes and fried eggs and I've run out of cinnamon sugar and that maple syrup is right there looking at me.
Oh, did I mention that you can make one big pancake in your IP in the same bowl, and if you have "regular" oatmeal (not the instant kind, nor the un-cooked steel cut kind either) on hand you can substitute half of the flour and have a big ol' breakfast in 40-50 minutes? The only thing besides the bowl and spoon I need to clean is the 1/4c measuring cup, now that I can easily estimate the amount of salt I need to shake in, etc.
Takeways related to parent:
- "cardiovascular mortality ": > eating approximately 50 grams of soy protein a day (no small amount as this translates to 1½ pounds of tofu or eight 8-ounce glasses of soy milk!) in place of animal protein reduced harmful LDL cholesterol by 12.9 percent. [1] Such reductions, if sustained over time, could mean a greater than 20% lower risk of heart attack, stroke, or other forms of cardiovascular disease.
- "risk of cancer": many studies shows breast and prostate cancer reduction, but that is probably more related to isoflavones (Phytoestrogen) than fibers.
makes it sound like this is unrelated to soy specifically and more about displacing less healthful things (like higher saturated fat and caloric animal sources)
Note that saturated fat is also present in plants based food like peanut butter, although that one also contains tons of fibers (absent in animal sources). Coconut oil on the other hand is a tasty evil.
It's still very salty and most of the carbs are in the form of the sugar lactose, I'm not really recommending it as a health food, it's just comparatively low in fat.
If you're similar to me, you might want to get a second opinion. There are different kinds of LdL cholesterol, and the small, dense particles are the ones that cause blockages. Big puffy ones don't. I have mostly big puffy ones, but classifying them is a different test that has to be special-ordered.
I also have a very low resting heart rate, exercise regularly, have a high VO2Max, and have a healthy diet. So the claim that I was at major risk of a cardiac episode just didn't pass the smell test. If it wasn't for those things, I probably wouldn't have asked questions when my doctor said I should go on a statin.
I don't think im in terrible shape right now, but looking ahead 10 to 20 years, without medical intervention I probably would be.
Changed to a stronger one what?