Oatmeal - And its health benefits.

In my daily search for health news, I came across this gem at MNT, highlighting the health benefits of Oats. I wanted to repost for your benefit here. Read on to see just how good oatmeal is for your daily nutrition.
Nutritional breakdown of oats

Dietary fiber - oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. One cup of oats contains 16.5 grams of fiber, which is roughly half of a person's recommended daily intake of fiber.12

Minerals - oats contain manganese, selenium, phosphorus, fiber, magnesium, and zinc. Oats are also rich in carotenoids, tocols (Vitamin E), flavonoids and avenanthramides - a class of polyphenols.
The health benefits of oats

The U.S. Food and Drug Administration claims that oats, as part of an overall heart healthy diet, could lower the risk of heart disease. The potential health benefits of oats include: reducing the risk of coronary artery disease, lowering levels of cholesterol, and reducing one's risk of colorectal cancer.

Oats may reduce the risk of coronary artery disease

A study titled "Oats at 10 Years", published in the American Journal of Lifestyle Medicine, found that eating foods rich in whole-oat sources of soluble fiber (oats, oat bran, and oat flour) may help reduce the risk of coronary heart disease.3

The Editor of the journal, Dr. James M. Rippe, said:

"This is an extremely important study. It tracked the value of oat-based products and showed the correlation between consumption and a healthier lifestyle. It is an outstanding benchmark."

Oats may help lower the risk of colorectal cancer

Researchers in Britain and the Netherlands pooled published evidence that covered nearly 2 million people to evaluate whether a high fiber diet (mainly from whole grains and cereals like oats) is linked to a lower risk of colorectal cancer.

The study found that for every additional 10g of fiber in someone's diet there is a 10% reduction in their risk of developing colorectal cancer.4

Oats may help lower blood pressure

An article published in the American Journal of Clinical Nutrition concluded that a diet which includes plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication in lowering blood pressure.5

National Coffee Day. What Coffee Brings to the Table

In honor of NATIONAL COFFEE DAY, and our Marketing Director's addiction to the cozy brew, we thought we would highlight some of the health benefits that coffee can add to your morning. 

According to WEBMD coffee drinkers vs. non-coffee drinkers are less likely to have type 2 diabetes, Parkinson's disease, and dementia and have fewer cases of certain cancers, heart rhythm problems, and strokes. 

Coffee can also help you burn fat, by boosting your metabolism. 
It also boosts your energy and makes you smarter. (Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.*)
Caffine increases adrenal levels which boosts your physical performance. 
A single cup of coffee is filled with the following essential nutrients.

• Riboflavin (Vitamin B2): 11% of the RDA.
• Pantothenic Acid (Vitamin B5): 6% of the RDA.
• Manganese and Potassium: 3% of the RDA.
• Magnesium and Niacin (B3): 2% of the RDA.

AND Drinking coffee might even make you happier: Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide. *

Cheers to a breakfast tradition that proves to be more than just a morning fix. Happy National Coffee Day from your breakfast lovers at Serious Oats!

Plant Based Protein

We found this great #infographic at MIND BODY GREEN and just had to share it.

What a great way to beef up on your protein sources!

SEEDS - What are they good for?

Thanks @DailyHealthTips for the Seeds Breakdown. 

SERIOUS OATS packs a healthy dose of both Flax and Sesame Seeds!

Daily Protein Consumption Can Lower Your Risk of Stroke.

An interesting article posted by The Telegraph reported on a new study that found that eating just one chicken breast a day could lower your risk of stroke by 20%. 

So is it the chicken that does the trick? No, its the protein - or more specifically 20g of protein a day that lowers your risk of stroke. And you know our Serious Oats Team is a hugh fan of protein and it's health benefits, so we had to repost. Check out the article below. 

Eating a high protein diet significantly lowers the risk of stroke and could prevent 10,000 deaths in Britain every year, a study has suggested.
Consuming as little as one chicken breast, or a salmon fillet – the equivalent of 20g – reduces the risk of stroke by 20 per cent. And for every additional 20 grams per day of protein that people ate, their risk of stroke decreased a further 26 per cent.
"If everyone's protein intake were at this level, that would translate to more than 1.4 million fewer deaths from stroke each year worldwide, plus a decreased level of disability from stroke, “ said study author Dr Xinfeng Liu, of Nanjing University School of Medicine in Nanjing, China.
"The amount of protein that led to the reduced risk was moderate — equal to 20 grams per day.”
Researchers followed 254,489 people for an average of 14 years and monitored their diets and health.
Dr Liu said that people should avoid red meat, which has been associated with increased stroke risk.
Two of the studies were conducted in Japan, where people eat less red meat than westerners do and more fish, which has been associated with decreased risk of stroke.
"These results indicate that stroke risk may be reduced by replacing red meat with other protein sources, such as fish," Liu said.
Protein has the effect of lowering blood pressure, which may play a role in reducing stroke risk.
The reduced risk of stroke was stronger for animal protein than vegetable protein.
The research was published in the journal Neurology.

This Summer Head to the Produce Isle to find some High Protein Veggie Options!

We at Serious Foods are serious about our protein so we were delighted to come across this post at Women's Health Magazine. This summer don't feel pressured to crush that hamburger in order to get your protein fill. Check out these veggies that boost high amounts of protein along with great taste and nutrient content!

Peas 
Each half-cup contains three and a half grams of protein. 

Spinach
You'll find three grams of protein in a half cup of spinach. 

Baked Potato
Another stealth source of protein? Potatoes! A medium-sized one contains three grams. Try one with some fun healthy and delicious toppings - Double your protein intake with some Broccoli and Cheese on top! 

Broccoli
Broccoli's not just filled with fiber (2.6 grams per half cup)—it's also a great source of protein, with two grams per serving.   

Brussels Sprouts
These little green guys get a bad rap, but they're actually nutritional superstars: Each half cup packs two grams of protein, along with 247 milligrams of potassium and 110 micrograms of vitamin K.  

Corn
OK, we know that corn is technically a grain. But you can find it in the produce aisle—and you'll be glad to know that half a cup of kernels provides two grams of filling protein. 

Not All Fats Are Created Equal - Good Fats

Not all fats are created equal.

Keeping up with our good fats theme here is a nice cheat sheet to help guide you through understanding where to find good fats and the benefits that good fats have for your body. 

What Makes Breakfast the Most Important Meal of the Day?

The benefits of eating a nutritional breakfast are numerous. 

In fact eating a healthy breakfast jump starts your metabolism

and helps you shed pounds. 

Use this guide as a helpful reminder, next time you think about skipping breakfast. 

The Deal with Dietary Fiber

Ever wonder what the "scoop" is with dietary fiber?

Here is a handy field guide for you to help answer some of your fiber questions. 

And explain the benefits of a high fiber diet. 

Almonds, Can they Help Protect Against Diabetes?

We all know that almonds pack a pretty impressive nutritious and delicious punch. They offer a wonderful supply of nutrients such as biotin, vitamin E, manganese, copper and magnesium along with high levels of protein. They are also high in the good fat that your body needs and thrives from.

But, did you know that almonds are a great defense against Diabetes and Cardio Vascular disease? 

According to an article posted on whfoods.com:

Lessening after-meal surges in blood sugar helps protect against diabetes and cardiovascular disease, most likely by lessening the increase in cholesterol-damaging free radicals that accompanies large elevations in blood sugar. This is one reason why low- glycemic index diets result in lower risk of diabetes and heart disease.

Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. (Jenkins DJ, Kendall CW, Journal of Nutrition)
Researchers fed 15 healthy subjects 5 meals providing a comparable amount of carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice, and instant mashed potatoes) and 2 bread control meals. Blood samples, taken before each meal and 4 hours afterwards, showed levels of protective antioxidants increased after the almond meal, but decreased after the other meals. And not only did the almond meal increase antioxidant levels, but unlike the other foods, almonds also lowered the rise in blood sugar and insulin seen after eating.

Further research shows that eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating. (Jones AR, Kendall CW, Metabolism)

In this study, after an overnight 10-12 hour fast, 9 healthy volunteers were randomly fed 3 test meals and 2 white bread (high glycemic) control meals on separate days. Each meal contained 50 grams of carbohydrate from white bread eaten either alone or in combination with 1, 2, or 3 ounces of almonds. To check subjects' rise in blood sugar, blood samples were taken for glucose analysis immediately after eating, and at 15, 30, 45, 60, 90 and 120 minutes.

Eating almonds reduced the glycemic index (GI) of the meal and subjects' rise in blood sugar in a dose-dependent manner—the more almonds consumed, the lower the meal's GI and the less the rise in subjects' blood sugar after eating.

When one-ounce of almonds was eaten along with white bread, the GI of the meal (105.8) was comparable to eating white bread alone, but when two ounces of almonds were consumed with the white bread, the GI dropped to 63, and when 3 ounces of almonds were eaten, the GI was only 45.2—less than half the GI of the white bread only meal.

Subjects' blood sugar rose 2.8 mmol/L after eating only white bread. When one ounce of almonds was eaten with the bread, blood sugar rose 2.2 mmol/L. Eating two ounces of almonds with the bread resulted in a rise in blood sugar of 2.0 mmol/L, and eating three ounces of almonds caused blood sugar to rise only 1.6 mmol/L—less than half the rise seen after eating white bread alone.

So what are you waiting for? We are lucky that almonds are not only good for you; they taste good too. So next time you reach for a snack, don’t hesitate to spread a little almond butter on your toast or down the center of a stalk of celery.  Or add a handful of lightly roasted almonds to your salad. When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.


And don’t forget, Serious Oats packs 4 grams of almonds into every delicious serving!

For more information on the benefits of including almonds in your diet, head over and check out the whfoods.com article that provides a comprehensive summary of how seriously nutritious nuts are. 

OATS - A Super Food

It is no secret that oats have been on our health food radar for a while. In 1997 oats made a name for themselves when the FDA declared a label could be placed on any oat based product claiming an association between consumption of a diet high in oatmeal, oat bran or oat flour and a reduced risk for coronary heart disease.

And now the words ‘super food’ are buzzing around oats, hailing them the power to reduce disease and extend your life span. So what is inside of an oat that could possibly add years to your lifespan?

Well, oats are low in calories, and high in fiber and protein. Which is a winning combination. Their high fiber and protein content will satiate your hunger much longer than other sugary breakfast items and at fewer calories too. They are also a rich source in potassium, zinc, manganese, magnesium, copper, selenium, thiamine and pantothenic acid (B5).  But what do these nutrients actually do in the body? Lets break this down into simpler terms.

• Pantothenic Acid also known as B5 is most known for its ability to release energy from the foods that we eat and decrease the negative effects of stress. 
• Potassium helps in maintaining the heart, brain, kidneys, muscle tissues and other organs of the body in a healthy condition.
• Zinc is important in helping the immune system fight off invading bacteria and viruses. 
• Thiamine also known as B1 helps the body’s cells convert carbohydrates into energy. It is also essential for the functioning heart, muscles and nervous system.
• Copper plays a key role in the production of hemoglobin, a component of red blood cells; collagen, a component of bones and connective tissue; myelin, a sheathing that surrounds nerve fibers; and melanin, the pigment that colors your hair and skin.
• Selenium helps regulate the thyroid hormones and support a healthy immune system. One of selenium’s most important roles is as an antioxidant helping to prevent cell damage due to free radicals.
• Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
• Manganese is important in the formation of bones, connective tissues, blood-clotting factors and sex hormones, and also is involved in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.

 Looks like oats contain a certified bouquet of nutrients. And the best part is, Oats are extremely inexpensive and very easy to obtain. So consider starting your day with a nice hot bowl of oatmeal every day and see what a difference it makes. 

Is breakfast really the most important meal?

Why is breakfast the most important meal of the day anyway? I am one of those folks that don’t get hungry until they have been awake for about 4 hours.  And by that time it is nearly lunch anyway. So the question I went in search of answering was - What are the real benefits of eating breakfast?

After doing some research it is pretty clear that the benefits of eating breakfast far out weigh any time or calories saved by skipping it. For example, studies have shown that kids do better in school if they have eaten a high-fiber low glycemic index food for breakfast.

Allow me to lay it out for you. There are two huge advantages to eating a nutritious breakfast.

• ·      Eating breakfast allows your mind to stay focused. The nutrients consumed at breakfast keep your mind functioning at its best and allow you to make quick and focused decisions. This is true for both kids and adults.
• ·      Eating breakfast can also help improve your weight loss program. Studies have shown that those who skip breakfast consume more calories later in the day and crave higher calorie foods when they make their meal choices.

But it is also important to note what kind of breakfast you are eating.  Breakfast high in fiber and protein with a low glycemic index will serve as an efficient fuel for your body vs. a donut or pastry, which serves as nothing but a filler.

In case you are interested. My three favorite breakfasts are:

• ·      A slice of Whole Grain, Double fiber, toast with slices of hard-boiled eggs on top with a pinch of salt.
• ·      A toothy whole grain toast with an olive oil drizzle and sliced avocado topped with cracked pepper and salt.
• ·      And of course – Serious Oats!

The Hunger Hormone

I recently read this quote:

“You use twice as much energy to metabolize protein as carbohydrates – due to the thermic effect of food, protein also reduces hunger hormones more than carbs do.“

It is a simple concept. I get it. But if I think about it a little more … I have questions. I know protein helps stave off hunger, but what does that have to do with hormones? Is there a way to manage this hunger hormone? And if it takes twice as much energy to metabolize protein as carbohydrates, is that a good thing or a bad thing?

So I hit the books and did some research to understand exactly what this information means.

I started with the basics: Metabolism. Metabolism basically refers to all the chemical reactions within the body used to produce energy. Simply put, Metabolism is the process used by a body to take or make energy from the food we consumed. The human digestive system converts the carbohydrates, fats and proteins it consumes food into sugars and acids to be used for fuel. This fuel can be used immediately or stored until it is needed.

The expression "thermic effect of food" is used to describe the energy expended by our bodies in order to consume and process food. We "expend energy" by burning calories.

Here is the important part; processing protein requires the greatest outflow of energy. Dietary fat, on the other hand, is so easily processed and turned into body fat that there is very little thermic effect. So our bodies burn more calories while metabolizing protein.  –That’s Awesome!

The Hunger Hormone:

The hunger hormone, also known as Ghrelin, is food intake inducer. Ghrelin is a hormone located in the stomach that sends hunger signals to the brain. When ghrelin levels are too high, the brain wants food – even if we are full. It is interesting to note that Ghrelin levels increase before meals and decrease after meals.

But here is the cool part - protein in our diet suppresses ghrelin.  In a study, published in The American Journal of Clinical Nutrition, researchers determined that protein is the best way to lower post meal ghrelin levels. And meals high in carbohydrates are actually counter productive. For example, carbohydrates suppress ghrelin well at first, but levels rebound later, rising to an even higher level. Carbohydrates eventually make people even hungrier than before they had eaten. So eating lots of carbohydrates might also be counterproductive. It looks like protein is your best choice at meal time.