Podcast: The Oatmeal Cure
The surprising power of a very unassuming food. This episode features audio from:
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What kind of oatmeal is the healthiest?
Steel cut, old-fashioned, instant, flavoured - what kind of oatmeal is best? Subscribe to Nourishable at
00:00 childhood memories
0:58 nutrient content
1:23 beta glucan
2:38 postprandial glycemic responses
3:19 oatmeal processing
4:55 oatmeal experiment
8:55 satiety
10:22 take home messages
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Hosting, Research, Writing & Post-Production by Lara Hyde, PhD
Music & Video Production by Robbie Hyde
Opening Motion Graphics by Jay Purugganan
Thanks to my family for helping me bring my childhood memories of peaches and cream oatmeal to life!
Script with in-text citations:
The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only.
References
Additional Footage
Pexels: Polina Tankilevitch, Castorly Stock, RODNAE Productions, Engin Akyurt, Luis Quintero, eat kubba, Anna Tarazevich, Naim Benjelloun, Kampus Production
Freepik: katemangostar
Pixabay
Animations created with BioRender.com
Script tidbits
One perspective is the nutrient content. The unflavoured varieties all have 4g of dietary fiber. That’s a pretty good amount of fiber, providing 14% of your daily needs. Specifically, oats are a good source of a soluble fiber called beta glucan. When you eat oats, the beta glucan dissolves in water within the intestine, swells up and forms a gel. This gel makes it more difficult to reabsorb bile acids from the intestine back into the body. This means your liver can’t recycle those bile acids and instead has to make them from scratch using cholesterol, which ultimately helps reduce your bad, LDL cholesterol. Daily added sugar intake is recommended to be capped at 10% of daily calories, so assuming a 2000kcal diet, one serving contributes about a fifth of that added sugar cap. Whether that amount of added sugar is a concern really depends on the rest of your dietary pattern and how much added sugar you get throughout the day. Another perspective is the impact on blood glucose - this is called the postprandial glycemic response. Prandial meaning eating, post meaning after, glycemia referring to blood glucose. Frequent spikes in blood glucose increase inflammation, and over time this drives the development of chronic diseases like type 2 diabetes. Why would we expect different postprandial glycemic responses? Even though they’re all the same ingredients - just oats - they differ in their processing. All oatmeal starts as oat groats. An oat groat has a fibrous bran coat surrounding a starchy endosperm and an inner germ. That outer bran is a dense network of different kinds of fibers, slowing our enzymes from accessing the starch in the endosperm. Steel cut oats take the oat groats and cut them up into coarse pieces. This cutting mostly maintains the integrity of the oat kernel. Old fashioned oats are steamed and then flattened through rollers. The rolling disrupts the fibrous bran, and the steaming relaxes the starch, making it more accessible to digestive enzymes. Instant oats are similar, except that they’re rolled thinner and steamed longer. All this processing impacts how quickly they can be cooked, but also how readily the carbohydrates are accessible for digestion and absorption into the blood. The viscous gel that forms in the stomach slows down gastric emptying, so the meal is more slowly .released into the intestines where the digestive enzymes live, plus the gel in the intestine slows the absorption of glucose. Satiety is a sense of fullness after eating. Meals that maintain satiety for longer help prevent overeating.
Applesauce Oat Bran Muffins | The Vegan Test Kitchen
This applesauce oat bran muffin from the Veganomicon just might become your new go-to breakfast muffin. Throw in some dried fruit (raisins, apple slices) and you can call it healthy. At least I did.
Buy The Veganomicon, 10th Anniversary Edition here:
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Over the course of 2017 I'll be tackling every recipe in one of the most popular, comprehensive vegan cookbooks. Join me (an amateur chef), and cook along in The Vegan Test Kitchen!
Visit our channel for more vegan reviews:
w/Eli Haynes, edited by JosephLucas
Ingredients:
3/4 cup soy or rice milk
1/2 tsp apple cider vinegar
1 cup unsweetened applesauce
3 tbsp canola oil
1/2 cup brown sugar, packed
1 1/2 cups all purpose or whole wheat pastry flour
3/4 cup oat bran
2 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 tsp ground cardamom
1/2 tsp ground nutmeg
1/2 tsp salt
1/2 cup raisins or dried fruit of your choice
Music:
Night Rider by Neil Krin
Off Their Rockers by The Home Invasion
Dat Step by Gunnar Olsen
4. How to make Dukan Bobotie
Hi there ! Welcome to my channel.
In this video I will be making a traditional South African recipe called : Bobotie. So what is Bobotie ? It is a baked dish consisting of fruity, spiced mince topped with a savoury egg custard.
The recipe is designed for 6 portions and will be providing you with half the amount of oat bran that you need per day if you are on the cruise phase of the Dukan diet. That means you can still have your one slice of Everyday Dukan bread (Video no.1) for breakfast plus a slice of Bobotie for lunch or dinner. Or you can have a Chocolate and Goji Berry Muffin (Video no.3) during the day and still have this Bobotie for dinner.
Dukan Bobotie Recipe :
Please watch the video for the instructions.
This recipe is suitable for both Protein days and Vegetable days.
Variation of the recipe :
Omit the Goji berries and add grated carrot or courgette (zucchini) OR
cooked spinach OR cooked mushrooms OR both.
Hope you enjoy this video. Please subscribe so you won't miss the next video. Your comments are always welcome.
#dukandiet #lowcarb #everydaydukandiet #highprotein #recipes #food #mincerecipe
Microwave peach oat bran cake
Oat bran cake , slices of peach in dish , whisk 1 small egg, 2 Tb oat bran , 2 Tb chosen fat free yogurt, 1/4 tsp baking powder , half tsp vanilla , Tsp cinnamon , Tb sweetener, add fruit or pour batter over fruit as I did , sprinkle with 1 g almonds and microwave for 3 mins , while hot sprinkle with vanilla coffee granules , I like Littles coffee from Sainsbury’s
I used 2 sp from weeklies - just because I wanted to use yo the yogurt! Usually I would use a zero sp fat free yogurt from list
How to Use Oat Bran for Weight Loss? Is Oat Bran Good for Weight Loss? Eat Oat Bran to Lose Weight
Watch to know if oat bran is good for weight loss. Also learn how to eat/use oat bran for weight loss and the benefits of eating oat bran to lose weight. Try this oat bran breakfast smoothie recipe for weight loss.
Note: Apart from weight loss, oat bran helps to lower cholesterol and blood pressure and to maintain a healthy heart. Oat bran is high in soluble fiber and it keeps you fuller for longer. It also helps to lose fat and to prevent weight gain. Consume 2.5 tablespoon or 38 grams of oat bran per day to get optimum benefits.
#OatBranWeightLoss #OatBranLoseWeight #OatBranBenefits #OatBranSmoothie #WeightLossOatBran #LoseWeightOatBran #OatBranForWeightLoss