So, me putting butter on my oatmeal is not gross and decadent, but actually the new health food craze?
I make steel cut oats in the pressure cooker; you need to put some fat in there to stop it bubbling while it's cooking, so butter has a physical purpose there too. And also tastes delicious.
For those who haven't done much cooking - this bubble-busting trick works in a wide variety of situations. Very useful.
Some proteins seem to have a similar effect - but I haven't tried to narrow that down, and don't know the food science behind it.
It's well known that an oatmeal diet lowers cholesterol (the article itself cites a 1907 'oat cure' in its intro). The new finding here is insight into the exact mechanism- a short-term, high-dose oatmeal diet (300g/day for two days) had significantly greater LDL-lowering effect than a medium-term, moderate-dose oatmeal diet (80g/day for six weeks), and they associated the difference with increases in several plasma…
What does the practical implementation of this look like? One 'oatmeal-day' a week ? Two?
Probably two days a month would suffice, given how long the beneficial effects are reported to last.
I think the main thing is to understand why oatmeal works: soluble fiber and the gut bacteria feeding on the carbs. That can be achieved within many other diets too. I wish they were more specific in saying what's special about oats, if anything. I also get upset when I see a ton of junk options at the grocery store. They are talking about plain cut oats and whole fresh fruit, but based on the way shelves are stocked…
Hold on there. High fiber consumption increases the excretion of cholesterol, by reducing the reabsorption of the cholesterol in bile. The liver produces cholesterol for bile, which mixes with our food in the duodenum and aids absorption of fats. Most of this cholesterol is then re-absorbed by the small intestines. By increasing bulk, fiber reduces the amount that is re-absorbed. Effects on but biome are real too, an…
I've been doing something similar for breakfast, one cup of oatmeal + one cup of water and about two tablespoons of chia seeds, microwave for 2 minutes. Add a banana and some honey, top it with whole roasted almonds and some raspberries. It has been doing wonders for my digestion. I'll have to try to add olive oil as well. My LDL was 150 last time I checked. I wonder what it is now since I've been doing this meal sev…
One of my most used appliances is a Tiger rice cooker with Porridge and timer function. It's been used pretty much every day for 7+ years since I purchased it. Every night I put 130g steel cut oats in, 400-420g of water, set it to cook for 45 mins and be ready for when I wake up in the morning. I'll then add 25g protein powder, sometimes a few berries or sprinkle with seeds/nuts. A nutritional power house. I find ste…
I came up with a microwave steel cut oat method that worked well. Going from memory, I put the oats and hot water in a bowl in the microwave and set it for 45 seconds 100%, then 9 minutes at power level 2. One of those microwaves with "Cook 1" and "Cook 2" on it. The hot water I put in initially was basically boiling hot, you might need to do more time on cook 1 if you put in less hot water (at work we had one of those instant boiling water things).
Peanut butter is cheap and delicious. A lot of people hyper-optimising nutrition (I was one of them) tend to forget much more obvious stuff like fiber, amino-acid profiles, absorption of specific vitamins like D, etc.
But also high in fat and thus calories. Lower-grade brands also add in garbage like palm fat or sugar. But like with all things, it depends a lot on the quantities you consume and also what else you eat and drink.
Of course, but personally I find it hard to eat too much of a ‘nut’ butter. I did keto for some months and was, in fact, almost always nauseatingly full from all the fat.
Oatmeal is amazing at stabilizing blood sugar levels. It's like adding inertia to the power grid. If you are eating any kind of snack cracker or refined wheat product, I would suggest replacing with oats and then reporting back on results after one week. I think the beneficial effects are strong enough to completely offset the impact of things like occasional bowl of ice cream and package of nerds gummy clusters. Thi…
How do you reconcile this with fact that oatmeal has higher glycemic index than ice cream?
It's quite a bit of volume, but it's "only" about 1000 Calories if it doesn't have any oils/sugar added. I'd guess the easiest way to get it down would be to just blend the oats into water without cooking so you have something that you can just drink like water.
And this is the real reason. The oatmeal put them on a crash diet of 1000 calories a day. And filled them so they didn’t reach for non reported snacks.
Two-day crash diet can reduce LDL levels for 6 weeks?