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Whole Grain Benefits

The #1 Food to Lower Cholesterol, According to a Dietitian

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As a registered nutritionist, I am often asked about my grocery list. One food I keep mentioning is oats. Oats are often eaten as a breakfast product. A bowl of hot oatmeal with nuts and berries is my favorite breakfast for a cloudy morning. Its pulpy and hearty texture comforts my soul. However, the goodness of oats goes beyond convenience. Research has found that people who eat more whole grains like oats have a 21 percent lower risk of heart disease than those who consume minimal amounts. Other studies have found that consuming an extra serving or two of whole grains can lower your LDL (bad) cholesterol. So what’s so unique about oats?

Pictured recipe: Banana oatmeal

What are oatmeal?

Oats are the seeds of oat grass. They are whole grains made from the seeds, including bran, which contains the bulk of the fiber; the germ, which is filled with vitamins and minerals; and the endosperm that contains the starch.

Often eaten as breakfast food, oats are also ground into flour for bread, cereal, and pasta, rolled into flakes, and used as an ingredient in cookies, scones, and muffins. Oats can also be mixed with water to make a creamy, non-dairy drink, oat milk.

Oats are very nutritious, providing 150 calories, 5 grams of protein, 2.5 grams of fat, and 4 grams of fiber for each 40 grams serving.

Banana oatmeal

Caitlin Bensel

Health benefits of oats

You may have heard that consuming whole grains can offer several health benefits, including lowering your cholesterol levels, maintaining a healthy weight, and reducing your risk for heart disease and cancer. Here you can find more information on some of the health benefits of oats.

Keep your heart sane

What makes oats so special that makes them one of the most researched foods for heart health? The secret lies in beta-glucan, a type of soluble fiber found in oats. Soluble fiber dissolves in water, turning into a gel, and acting like a sponge that binds cholesterol and fats and removes them from the bloodstream to be eliminated. Research has shown that consuming 3 grams of beta-glucan from whole grain oats can lower total cholesterol by 12 points. Since there are 2 grams of soluble fiber in every 40 gram serving of oats, and beta-glucan makes up the bulk of the soluble fiber, you can take advantage of the cholesterol-lowering properties of oats by eating 1.5 servings of oatmeal regularly.

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Stabilizes blood sugar

The soluble fiber in oats can also stabilize your blood sugar by slowing the absorption of glucose, the building block of carbohydrates. This way, you are less likely to experience sudden spikes and drops in your blood sugar levels.

Maintain a healthy waistline

Recent research from Tufts University also found that consuming whole grains like oats can help maintain a healthy waistline. As noted in the study, if one consumed less refined grains that had the bran and germ of the grain removed, and then consumed more whole grains over time, their waistline would gain less.

This effect could be explained by the ability of soluble fiber to absorb water. It creates a satiating effect that can make you feel full sooner because whole grains are included as part of your meals and snacks, which means fewer servings are eaten.

Types of oats

Keep in mind, however, that consuming 1.5 servings of oats once is unlikely to reap all of its health benefits. Instead, consuming 25 to 38 grams of fiber daily, including whole grains, vegetables, and fruits, along with following the recommendations in the Dietary Guidelines for Americans, 2020-2025, would maximize your chances of lowering your cholesterol.

Oats come in different varieties and are processed to varying degrees for palatability and digestibility. The less processed the oats are, the more cooking time is required.

Oat groats are the least processed of all types, with only the outer shell removed. Known for their toughness, they need to be soaked before cooking.

Steel cut oat flakes are similar to oat groats, but are cut into two to three pieces. Like grits, they have a chewy texture and need to be soaked and cooked for a long time.

oatmeal are processed differently than steel-cut oats. They are not cut into pieces, but rather steamed, pressed with a roller and then dried. Due to their shape, preparation time is significantly reduced, as no soaking is required. In contrast to steel-cut oatmeal, oatmeal has a creamy texture.

Quick cooking oats are oat flakes cut into smaller flakes, which further shortens the cooking time.

Instant oatmeal are cooked and dried oat groats that are then cut into thin flakes. Since the oatmeal is cooked during processing, it will soften in contact with a hot liquid. While instant oatmeal offers convenience, sugar and salt are added to many of the available varieties. However, choose one that is low in sugar and salt, or one that is unflavoured or with no added sugar and salt. If you choose to do this, you can add your own ingredients, such as: B. Frozen fruits and unsalted nuts and seeds.

Oat bran, on the other hand, consists only of the outer layer that covers the groats. Medium brown in color and rich in flavor, it is high in fiber, with one serving (1/2 cup) providing 116 calories, 8 grams of protein, and 7 grams of fiber.

You can increase the fiber content in your granola by adding a tablespoon or two of oat bran to your granola or favorite smoothie. You can also add oat bran to increase the fiber content in your homemade breads and cakes.

While oats can stabilize your blood sugar levels, keep in mind that their effects on your blood sugar will vary depending on the type of oat you eat. The least processed the oats, the lower their glycemic index. The glycemic index measures how quickly or slowly food is absorbed and thus increases blood sugar levels. Groats and steel cut oats have a lower glycemic index than oatmeal and instant oats, with the former taking longer to digest and be released into the bloodstream.

Bottom line

Oats are a whole grain that offers numerous health benefits, including lowering cholesterol levels. They are versatile and can be eaten as whole foods or added to a variety of recipes. Start Enjoying Oatmeal Today! We’ve included these recipes with a packet of oatmeal to get you started.

Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

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Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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