Oats Transform Heart Health

[eazy]

Most of you are well aware that oats are packed with protein, vitamins, minerals, and helpful fiber.

TIL'd just how decades of research connect them with heart health.

HEART HEALTH: Oats contain beta-glucan, a fiber that traps cholesterol-rich acids and carries them outta the body. Studies suggest that 3 grams per day—the amount in ½ a cup of rolled oats—can directly lower LDL cholesterol levels by 12% in just 4 weeks while also lowering blood pressure.

BLOOD SUGAR: Because beta-glucan slows digestion, delaying the speed at which glucose enters the bloodstream. So unlike other grains, they don’t spike blood sugar. One study found that 2 servings of oatmeal per week are linked to a 20% lower risk of type 2 diabetes!

GUT HEALTH: Because beta-glucan isn’t fully digested in the small intestine, it travels to the colon and feeds beneficial gut bacteria that reduce inflammation. For optimal digestion, aim for 21-38 grams of fiber daily.

When choosing your oats, consider...

Rolled and instant oats offer the most convenience; they cook fast.

Steel-cut oats take longer to cook, but are minimally processed and retain the most health benefits.

 

[BigDogg]

Focused more on health and diet recently and added oats based on the research I read.

LDL was 131 on 3/25, 113 on 9/26.

Gained some weight and ate like crap over the holiday so likely went up a couple points. Was diagnosed with reactive hypoglycemia in March. Started eating 2 servings a day rolled or steel cut oats as well as leaner meats and cleaner diet I'm general.

LDL was 89 in April.

2 servings of oats a day dropped 25 points off LDL I'm just 4 weeks. It definitely helps keep my glucose in range as well.

 

[Kevin Mack]

Focused more on health and diet recently and added oats based on the research I read.

LDL was 131 on 3/25, 113 on 9/26.

Gained some weight and ate like crap over the holiday so likely went up a couple points. Was diagnosed with reactive hypoglycemia in March. Started eating 2 servings a day rolled or steel cut oats as well as leaner meats and cleaner diet I'm general.

LDL was 89 in April.

2 servings of oats a day dropped 25 points off LDL I'm just 4 weeks. It definitely helps keep my glucose in range as well.

I have to find a way to eat oats, I am just missing out on an easy meal.

 

[Poppy]

I used to eat them every day for 20ish years I rotate them in and out a couple times a week now.

 

[Kevin Mack]

I used to eat them every day for 20ish years I rotate them in and out a couple times a week now.

My dad grew up poor, we never had to eat anything that reminded him of childhood. I got spoiled.

 

[BigDogg]

I have to find a way to eat oats, I am just missing out on an easy meal.

I've been making overnight oats every night for the next morning. I make them for me, my wife and kids.

1/2 cup oats plus 1 tablespoon chia seed in each jar. Add 1/2 cup frozen blueberries.

I blend 1 1/2 bananas + 3/4 cup greek yogurt + 2 servings of vanilla protein powder + 1/2 cup water and put 1/2 cup of that in each jar plus 2 oz of milk.

Shake it up. Put em in the fridge and they're ready to go in the morning.

I've used chocolate protein and added peanut butter and cocoa nibs and almonds too.

Grind up rolled oats into oat flour.

4 cups oat flour + 4 tablespoons chia seeds + 1 cup protein powder + 8 teaspoons baking powder makes the best high protein high fiber pancakes.

Mix 1 cup of mix + 1 egg + 3/4 cup water.

I'll also add 1/4 cup to protein powder, water, peanut butter, 1/2 banana. Blend that up, dump it in an insulated shaker and take that for an after lunch snack.

I've also been making granola bars and bites. Energy balls or bombs or whatever people call them. Oats, protein powder, peanut butter, coconut butter, cocoa powder, almonds, a little maple syrup.

I'll have to look in my notebook for exact quantities on those but I'll post it later.