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Lowering your Cholesterol with Oats

Lowering your Cholesterol with Oats | Mr Vitamins

What's so good about Oats?

Anzac day means Anzac Biscuits and that, of course, means Oats, so lets look at Oats and their health benefits. Oats are highly nutritious and an excellent source of fibre and antioxidants. They are high in Vitamins B1 and B3, Vitamin E, Iron and many other nutrients. They are also extremely high in protein.

Oats and Heart Disease

In the western world there are a large number of people who have high cholesterol. Heart disease is associated with high cholesterol and eating Oats appears to lower that cholesterol, as well as other high cholesterol related diseases, such as diabetes.

Oats, Diabetes and Blood Suger

One of the unique qualities of Oats is this ability to lower cholesterol and regulate blood sugar levels. Oats actively lower cholesterol by combining soluble and insoluble fibre to effectively lower “bad” cholesterol. Beta Glutans is the component in oats that make it sticky when you cook it. This is also the component that binds to bile acids, and stops them being absorbed in the small intestine. Because Oats have a low Glycaemic Index they release their carbohydrates slowly, this slow burning energy source keeps you going. You can have them in the morning and be full till lunchtime. This is important for diabetes prevention and blood sugar regulation. Including oats into your diet is a very positive way to improve overall health.

Different forms of Oats

  • Whole oats – which are not edible
  • Oat grouts – the least processed digestible form of oats; they have had only the hard unpalatable outer hull removed, leaving the kernel's outer bran layer in tact.
  • Steel cut oats- oat grouts that have been cut in half
  • Rolled oats – steamed and rolled flat oat grouts
  • Instant oats – made in a similar fashion to rolled oats but they have been steamed longer and rolled more thinly
  • Oat flour – which is the oat grouts ground into a flour to be used in baking bread etc.

How can I include Oats in my diet?

  • Oatmeal
  • Oat toast
  • Cakes and biscuits
  • Oat bran
  • Oat muesli
You can use oatmeal or oat flour as a replacement for wheat flour but be aware it is not gluten free, although it is more easily digestible than wheat flour.

Dairy Free Anzac Biscuits

What you will need:
  • 1 cup of rolled oats
  • 1 cup of whole meal spelt flour
  • A pinch of sea salt
  • 1 cup of shredded coconut
  • 1 tsp baking powder
  • 1 tsp agave syrup
  • 1/4 cup olive oil
Method
  1. Preheat oven to 190 degrees Celsius.
  2. Mix oats, flour, coconut and salt in a mixing bowl.
  3. In a small pan heat the wet ingredients until agave has dissolved.
  4. Combine wet and dry ingredients until it will easily form a ball.
  5. Make the biscuit mixture into walnut sized discs and place in the oven for 10 minutes or until golden brown.
Thanks to Yvonne Roland of Digestible Habits for contributing this healthy article and timely recipe for Anzac Day.

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