The Many Benefits of Oatmeal

As we turn the seasonal corner and head into Fall and Winter, many people begin to think again of hot cereal as a great breakfast to keep off the chill, and indeed oatmeal is one of the most popular choices. Organic, unprocessed, whole-grain oatmeal (this immediately eliminates the "quick-cooking" varieties) is an excellent addition to your breakfast menu, and can in fact be used in meals and snacks throughout the day. The best sources are probably found at local health food stores and co-ops. Oatmeal is easy to prepare, and many different healthy fruits, nuts, and other ingredients can be added to stave off nutritional boredom.

Oats can be eaten in many different ways, whether cooked as cereal or served raw in yogurt or as a healthy filler in many recipes. Some even like their oats sprinkled on a fresh, raw vegetable salad. Just be careful not to counteract the benefits of oats by overdoing ingredients such as milk or sugar. Raw honey, agave nectar, or stevia for sweeteners are much better choices, as are organic raw milk, organic goat's milk, or hemp seed milk in lieu of grocery store cow's milk. Oats can provide a consistent source of fiber and other useful nutrients. In fact, oatmeal is one of the few nutritional foods that has received the blessing of the FDA in the form of permission for labels lauding oatmeal's benefits. At least they got it right, this time!


The Best Breakfast: Eating oatmeal reduces cholesterol, and much more

Eating a bowl of oatmeal for breakfast every morning could be about the healthiest start to the day you can have, a new study has discovered. The whole-grain cereal can reduce cholesterol levels, and lower the risk of raised blood pressure, weight gain and type II diabetes.

The health benefits of oatmeal have been recognised by America's drug regulator, the Food and Drug Administration (FDA), which has allowed manufacturer to put health claims on packaging since 1997.

But in the 10 years since then, every study has confirmed the benefits, and now researchers believe oatmeal's abilities as a cholesterol-lowering agent are even stronger than earlier research suggested.

Leading the latest review is Dr James W Anderson, professor of medicine and clinical nutrition at Kentucky University's College of Medicine. He says: "Whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels, in addition to other lifestyle choices."

Each study he reviewed concluded that total cholesterol levels are lowered by eating oats, and that LDL (low-density lipoprotein, or 'bad' cholesterol) is reduced without reducing levels of HDL (high-density, lipoprotein, or 'good' cholesterol).

Separate reviews have also discovered that eating oatmeal can reduce your chances of getting high blood pressure, type II diabetes and gaining weight. Oatmeal also contains simple unique compounds that may protect against premature hardening of the arteries, or atherosclerosis.

Dr Anderson says: "Lifestyle choices such as diet should be the first-line therapy for most patients with moderate cholesterol risk, given the expense, safety concerns and intolerance related to cholesterol-lowering drugs."

(Source: American Journal of Lifestyle Medicine, 2008; 2: 51-7).