Saturday, February 5, 2011

How Oats Can Lower Your Bloodsugar


  • High Fiber
  • Low Calories
  • Protein
  • Magnesium
  • Potassium
  • Zinc
  • Copper
  • Manganese
  • Selenium
  • Thiamine
Powerful sidekicks are: Wheat Germ and ground Flax Seed
Also: brown rice, barley, wheat, buckwheat, rye, millet, quinoa, yellow corn, wild rice, coucous

The oat made nutrition history in 1997 when the FDA allowed a lable to be placed on oat foodsclaiming an association between cosumption of a diet high in oatmeal, oat bran or oat flour can reduce the risk of coronary heart disease, our nations number one killer!

The FDA review was that oats can lower the serum cholesteral levels , especially LDL's. The FDA stated that the main acting ingredient that yielded this exciting positive news is the positive affect of the solublefiber found in oats called, beta glucan.

Oats are an excellent source of complex carbohydrates that your body requires to sustain energy.  They have twice as much protein as brown rice. They are a rich source of thiamine, iron and selenium that shows aid to reducing heart disease and some forms of cancer.

Lower Blood Sugar:
The beneficial effect of oats on blood sugar levels was first reported in 1913.  In recent years, researchers discovered some of the mechanisms that make oats so effective.  The same soluble fiber beta glucan that reduces cholesterol, also seems to benefit those who suffer from type two diabetes.  People who eat oatmeal or oat bran rich foodsexperience lower spikes in their blood sugar levels then say eating white rice or white bread. 

You need at least 5- 7 servings of oats a day.  Sounds like alot but really isn't see chart below:
  • 1 slice of oat bread, 1 small roll, or 1 muffin
  • 1/2 cup cooked cereal, rice or pasta
  • 5 or 6 small crackers
  • 1 small tortilla
  • 3 rice or popcorn cakes
  • 1/2 of hamburger roll, bagel or english muffin
  • 1 serving of cold cereal
 A super oat breakfast is:
1 bowl of hot oatmeal with raisins or dried cranberries with 2 tablespoons of ground flaxseed and toasted wheatgerm.  You really cant find a better start to your day. 

As whole grains become more and more popular more markets carry them.
If you buy them from open bins make sure the store has a good turnover.  Make sure that the bins are covered and kept clean. When storing your whole grains keep them in an airtight container in a cool dry place.  Prefferably your fridge.  Oats for example, have more natural oil in them and can become rancid quickly if they are stored in a warm enviroment.
Soaking whole grains before cooking can reduce cooking time.
Many grains improve in flavor if they are toasted before cooking.  Heat them in a non stick pan over low heat until just fragrant and they become darker. Once grains are cooked, they will keep in fridge for 2 or 3 days.  They also freeze well, so its good ideal to make long cooking grains in batches and freeze them.  Then they can be easily added to soups and other recipes.

Here are some tip for eating more whole grains:

  • Buy only whole grain bread
  • buy whole grain crackers
  • read your breakfast cereal lables : get rid of refined highly sigared ones.
  • use wholegrain tortillas and pita bread for wraps and sandwiches
  • add some oats to stuffings, meatballs, and meatloaf
  • try some exotic grains such as barley and quinoa for side dishes
  • look for japanese soba buckwheat noodles.  They are good in soups or cold with sesame dressing.
So until next time, I hope you enjoyed this lesson on the power food oats. 


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  2. Hey there!

    Great post, indeed Oats are a delicious way to add fiber and nutrients to your body first thing in the morning. I was wandering for a nice picture of Oats and came through your post here, and hence used your image on my
    Facebook Page

    My Kitchen Lab