OATMEAL FOR SATIETY

Following up on yesterday's post about satiety, we will discuss oatmeal. According to research in the Annals of Nutrition & Metabolism, those who kick-started their day with a bowl of oatmeal reported feeling less hunger and ate 31% fewer calories at lunch than those who ate the same number of calories in processed cereal. The reason is expected to be the power of soluble fiber in the oatmeal. The soluble fiber basically forms a gel in the stomach to slow down digestion keeping one full longer. If you don't want to sit down to a regular bowl of oatmeal, try adding a little fresh fruit and/or nuts.

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OATS AND NUTS ARE IMPORTANT TO DIABETICS

Oats and nuts should play a major role in most diabetics' meal plan. That is not to say you have to eat loads of either. but to say they are important to controlling your blood sugar. Oats are easy to work into the diet through morning cereal, snack bars (watch sugar content), sugary toppings, etc. When you eat nuts, use the unsalted variety and do not smother them in candy coatings. Try to work a small portion of both into your diet often.

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OATS AS A THICKENER

 Most cooks know that sometimes your soups, gravies, stews, etc do not turn out as thick as they would like. Oats to the rescue. Not only are oats healthy, but they are also great for thickening without changing the flavor. Grind up 1 cup of dry oats and stir into the food that needs thickening, 1 spoonful at a time until you reach the desired consistency. The food is thickened, the taste doesn't change, and you are adding a healthy product to the meal.

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OATS, INSTANT, QUICK-COOKING, STEEL-CUT, OR OLD-FASHION?

Should you use instant, quick-cooking, steel cut, or old-fashion oats? Some have asked which type of oats are the healthiest.  The answer is simple; they are all whole grain so take your choice as to what is easiest for you or which you like best.  Oats are also gluten-free for those of you who have asked. This is about basic oats, not the little packets of flavored instant which are usually loaded with sugar.

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REASONS TO EAT OATMEAL

If oatmeal is not a regular on your breakfast menu, it needs to be added.  Most people are aware that oatmeal is recommend highly as a breakfast food but many may not be sure why.  Most of us know that oatmeal is high in soluble fiber and many know that soluble fiber fights bad cholesterol.  But did you also know it burns belly fat?  If you are looking for ways to reduce belly fat, start eating a bowl of oatmeal everyday!  One thing you want to avoid though is the prepackaged sweetened oatmeal, the sugar content is too high.  Make your own oatmeal and add your own sweetness with fresh fruit or berries and some ground flax seed.   

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