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Two days of oatmeal reduce cholesterol level

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Re: Two days of oatmeal reduce cholesterol level

#181

Post by dorfsmay »

snthpy wrote: post #61
EZ-E wrote: post #45

I fixed my high cholesterol problem with oats... Months ago I replaced my daily dinner with a mix of oats + banana + protein powder + 1 tbsp olive oil + peanut butter + flaxseeds + oat milk - all mixed in a blender. My bad cholesterol (LDL levels) tanked from 160 mg/dL to 91 mg/dL. My daily dinners before that were not even that unhealthy. Dropping sat fat intake had nowhere near that much effect for me. For me and I…

Interesting. I have almost the same smoothie every morning minus the banana and oats. Instead I use psyllium husks for fibre. My cholesterol has been in range for years despite eating almost exclusively saturated fat since I'm in the keto camp. Just watched an interesting episode by Peter Attia and Layne Norton on seed oils which might shift my view on PUFAs a bit. Thoughts?

30 % of the population have genetic makeup such that they can smoke all their life and not increase their risk of lung cancer by much, yet it's deadly for the other 70% of the population.

Many many studies over many decades, reviewed and controlled for other factors have showed that consumption of saturated fat increases heart health issues leading to death in the majority of the population. Finland and Norway have reduced the number of CVD at the population level by educating and pushing for a reduction in sat fat. You are probably one of the few exception.

This, and the infamous seed oils are subject on which Attia has controversial opinions - he is not an expert on nutrition, nor an epidemiologist, but neither am I, so my advice would be to broaden your sources of information.

Having said this, is the thing about PUFA the results of the studies from Walter Willet? I've just watch Chris MacAskill (Viva Longevity on YouTube) talking about it, it seems that PUFA (fatty fish, walnuts, sunflower seed oil) has the most positive effect on triglycerides across the whole population, and beyond reducing saturated fat and increasing fiber intake.

Re: Two days of oatmeal reduce cholesterol level

#182

Post by dorfsmay »

nchmy wrote: post #103
EZ-E wrote: post #45

I fixed my high cholesterol problem with oats... Months ago I replaced my daily dinner with a mix of oats + banana + protein powder + 1 tbsp olive oil + peanut butter + flaxseeds + oat milk - all mixed in a blender. My bad cholesterol (LDL levels) tanked from 160 mg/dL to 91 mg/dL. My daily dinners before that were not even that unhealthy. Dropping sat fat intake had nowhere near that much effect for me. For me and I…

There's literally nothing wrong with saturated fat. Most polyunsaturated fats arelre problematic

Citation Needed.

My understanding is that the very few studies that showed positive impact of "adding" saturated fat turned out to be a replacement issue. They replaced junk (candy, refined carbs) with sat fat. Replacing with MUFA and PUFA showed a much greater effect.

Re: Two days of oatmeal reduce cholesterol level

#183

Post by lonelyasacloud »

jimnotgym wrote: post #174
kube-system wrote: post #74

Earlier quoted context omitted.

Oat porridge (aka oatmeal, aka oatmeal porridge) is one type of porridge.

I suppose I should acknowledge there is a big world out there. If I asked for porridge in the UK I would get oat porridge. The product I bought this morning to make it was called 'porridge oats'.I suspect the Asian version comes from the age of empire with British troops applying their home terms to their rations? 'This gloopy river thing looks like Porridge'. A porridge made of rice in the UK is not a thing as far a…

> A porridge made of rice in the UK is not a thing.

No, for that we've adopted the name "rice pudding"

Re: Two days of oatmeal reduce cholesterol level

#184

Post by PaulRobinson »

slumberlust wrote: post #166
bell-cot wrote: post #141

Earlier quoted context omitted.

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.

Is this why my grandma put oil in the pasta pot?

That's to reduce the pasta sticking together as it cooks.

Re: Two days of oatmeal reduce cholesterol level

#185

Post by lonelyasacloud »

laurencerowe wrote: post #79
racecar789 wrote: post #49

If switching to oatmeal, go with the unflavored raw oats. It's not bad once a person gets used to it. Substituting milk with water is also perfectly fine. Eating a low sugar breakfast does feel pretty healthy.

I much prefer the texture of porridge made in a pan on the stove to that made in the microwave. The stirring releases the starches from the oats. I use rolled oats and cook with just salt and water which avoids the risk of the milk burning if you are inattentive, then add milk or yoghurt (and raw brown sugar) to my bowl.

Go all in and invest in a Spurtle.

Re: Two days of oatmeal reduce cholesterol level

#186

Post by PaulRobinson »

zdw wrote: post #11
roxolotl wrote: post #5

Earlier quoted context omitted.

Yea it’s on the oatmeal boxes even. Part of what’s interesting about this study though is they claim this two day intensive(300g per day) oatmeal diet showed microbiome changes which persist for months.

300g of oatmeal is about 3.3 cups (US measure). I would consider a normal bowl of oatmeal for breakfast to be about half a cup, so this is quite a bit more.

Which is why they are spreading the 300g out over an entire day, and it's the entire diet for 2 days.

The study is not suggesting this is a long-term diet. They're saying "eat oats for all your food for two days, and your cholesterol lowers by ~10% and then stays low for ~6 weeks due to changes in your gut biome".

They're not saying eat 300g for breakfast and then eat as normal. They're not saying do this every day.

They're saying 2 days, this is what you eat, spread out to replace all your meals across those 2 days, then go back to normal.

Re: Two days of oatmeal reduce cholesterol level

#187

Post by slumberlust »

bitshiftfaced wrote: post #151
dzhiurgis wrote: post #84

Earlier quoted context omitted.

How do you reconcile this with fact that oatmeal has higher glycemic index than ice cream?

Ice cream / milk has saturated fat, which is something that people who are watching their cholesterol might want to limit. Fat helps slow digestion, which is beneficial for the glycemic index. It depends on the ice cream too. Steel cut and rolled oats' glycemic load is not that bad, especially when eaten with berries, nuts, etc. Also, using ice cream as the benchmark is misleading, as people might view it as a junk f…

I can't imagine Chubby Hubby being low...but it's so good. All things in moderation I suppose.

Re: Two days of oatmeal reduce cholesterol level

#188

Post by PaulRobinson »

wewewedxfgdf wrote: post #19

Oatmeal is food of the gods - BUT only if you don't pollute is with all sorts of add ons. Oatmeal and milk, nothing more. No fruit no nuts no sugar no honey no sprinkles of whatever. Perfect.

Refined sugar might offset the health benefits.

But it's your bowl of oatmeal, do what you want with it. Otherwise, what was that whole punk thing for, really?

Re: Two days of oatmeal reduce cholesterol level

#189

Post by slumberlust »

crashingintoyou wrote: post #160
ares623 wrote: post #72

Are we talking instant oat meal here? Or something more raw like rolled or even cut oats? I tried to get into rolled or cut but the prep time was hard to keep up with.

If you're worried about prep time, I've been taking the approach at https://www.hippressurecooking.com/pressure-cooker-oatmeal-h... of cooking steel cut oats pot-in-pot in my Instant Pot. As a single guy, I just cook the oats in the bowl that I intend to serve them in and, since it's basically water just water in the base of the instant pot, there's not much cleaning required. The oats cook without manual interventio…

Rice cookers also have an option for oatmeal/porridge.

Re: Two days of oatmeal reduce cholesterol level

#190

Post by js2 »

walthamstow wrote: post #171
tiew9Vii wrote: post #117

Earlier quoted context omitted.

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…

Steel cut whole groats have really good nutrition. That tough brown skin is full of good stuff. I do mine in the pressure cooker for 20 mins with 1:1:3 oats:milk:water.

I also use a pressure cooker (instant pot) but it doesn't take nearly that long. 3 minutes on high, rest for 10 minutes, vent. I also use 1:3 oats:water and add a splash of half and half when I serve it. I'll usually do a batch of 1 cup oats, 3 cups water, two cut up apples, and a lot of cinnamon. That's four servings and I reheat the leftovers in a microwave with some additional water. I also like to add walnuts when I serve.
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