Eat a breakfast containing oats to help jump-start your day. Why? Well, the oats in oatmeal, oat cereals and oat bran muffins can help you be healthier.
Here are some ways that oats can help:
- Oats lower your cholesterol with a healthy dose of fiber. Oats have both types of fiber. Most Americans should get 25 grams to 30 grams of fiber, according to the American Heart Association. This includes both the soluble fiber found in oats, beans, peas, rice, strawberries and apples and the insoluble fiber found in most other grains, cabbage, beets and cauliflower. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through your digestive tract largely intact but helps sweep away cholesterol. Soluble adds bulk to stools to help them move easier through your intestines. You should get 3 grams of soluble fiber.
- Eating plenty of fiber - 20 to 35 grams a day - can help control your blood sugar, which is especially important if you have diabetes. The fiber in oats can keep your blood sugar from rising too quickly after you eat. That fiber guideline of 20 to 50 grams is recommended by the American Diabetes Association.
- Oats have a high concentration of calcium, protein, magnesium, iron, zinc, copper, manganese, thiamin and vitamin E compared with other whole grain foods such as wheat and rye.
- Like fruits and vegetable, oats contain phytochemicals, which are naturally occurring chemicals in plants that help fight disease. Oats, in particular, have lots of flavonoids. These are powerful antioxidants that help prevent heart disease and cancer.
Adding oats to your diet
Begin increasing your fiber intake slowly to allow your body to adjust. If you have diabetes, talk to your dietitian before making any dietary changes. Here are tips for adding oats to your diet:
- Get some fiber for breakfast by eating a high-fiber cereal or oatmeal. Check the label of your cereal box. Consuming fiber at breakfast makes it easier to get enough fiber throughout your day.
- Substitute oats for up to one-third of the flour in breads, cookies, cakes and muffins.
- Add oats to meat-based recipes such as meatloaf or meatballs.
- Use oats as breading for fish and chicken.
If you do increase the amount of oats you eat, remember that it's just one part of a healthy diet. No one food offers complete protection against disease. You need a low-fat diet, rich in fruits and vegetable.
This article was reviewed and updated June 2007.
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