Unique “Antioxidant” in Oats Protects LDL Cholesterol

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Unique " Antioxidant " in Oats " Protects " LDL Cholesterol

JoAnn Guest

Mar 29, 2006 12:04 PST

 

 

 

Oats, via their high fiber content, are already known to help remove

cholesterol from the digestive system that would otherwise end up in

the bloodstream. Now, the latest research suggests they may have

another

" cardio-protective " mechanism.

 

Antioxidant compounds unique to oats, called " avenanthramides " , help

prevent free radicals from damaging LDL cholesterol, thus reducing

the risk of cardiovascular disease, suggests a study conducted at

Tufts University and published in the

June 2004 issue of " The Journal of Nutrition " .

 

In this study, hamsters were fed saline containing 0.25 grams of

" phenol-rich " oat bran, after which blood samples were taken at

intervals from 20 to 120 minutes. After 40 minutes, blood

concentrations

 

of " avenanthramides " had peaked, showing these compounds were

bioavailable (able to be absorbed).

 

Next, the researchers tested the antioxidant ability of

avenanthramides

to " protect " LDL cholesterol from " oxidation " (free radical

damage)induced by 'copper'.

 

Not only did the avenanthramides " increase " the amount of time

before

LDL became oxidized, but when vitamin C was added, the oat phenols

interacted " synergistically " with the vitamin, " extending " the time

during which LDL was protected from 137 to 216 minutes.

 

In a study conducted at Tufts and published in the July 2004 issue

of

Atherosclerosis, researchers exposed human " arterial wall cells " to

purified " avenenthramides " from oats for 24 hours, and found

that these oat phenols significantly " suppressed " the production of

several types of " molecules " involved in the " attachment "

of " monocytes "

(immune cells in the bloodstream) to the arterial wall—

the first step in the " development " of atherosclerosis.

 

Oat avenanthamides " suppressed " production of

ICAM-1 (intracellular adhesion molecule-1) and VCAM-1 (vascular

adhesion molecule-1), E-selectin,

and the secretion of " pro-inflammatory " cytokines KL-6,

chemokines IL-8 and " protein MCP-1 " (monocyte chemoattractant

protein).

 

(August 1, 2004) Oats, Avena sativa

====================================================================

Oats are unsurpassed for their nutritional impact. They are a prime

source of " complex " carbohydrates which help to sustain energy

levels.

 

They contain about 50% " more protein " than kamut or bulgur

(unprocessed wheat) and twice as much as brown rice.

They offer impressive levels of selenium, thiamin, phosphorus, and

manganese, and respectable quantities of copper, folate (folic

acid), vitamin E, and zinc.

 

It is the high " soluble-fiber " content of oats that captures the

attention of nutritionists and has been credited with helping to

lower blood cholesterol levels.

 

A cup of cooked oatmeal has 4 grams of fiber--16% of the total

amount of fiber you should eat each day--and about half of this is

beneficial " soluble " fiber.

 

Fiber supports the 'growth' of " beneficial bacteria " in the large

intestine. ' These bacteria have been shown to bind to

certain 'carcinogens' and also to " prevent " the 'activation' of

other carcinogens that may occur in the colon.

 

Oat fiber is a rich source of water-soluble " beta-glucans " , which

have been associated with the ability to enhance the " function " of

the immune

system. The gum in the oats promotes the production of a protective

" intestinal lubricant " , and now appears to improve the adhesive

capabilities and the `growth rates'

of " beneficial bacteria " strains

 

Soluble fibre 'feeds' " intestinal bacteria " , which ferment it to

produce 'chemicals' called " short chain fatty acids " (SCFAs).

SCFAs have a number of 'positive effects' on the body: they nourish

the cells of the large intestine, stimulating healing and reducing

the development of cancer.

When " absorbed " from the intestine, they travel to the liver and

decrease the liver's production of cholesterol, lowering blood

cholesterol levels.

 

Fiber in the intestines is " fermented " by normal flora to " short

chain fatty acids " or volatile fatty acids. One of these chemicals,

known as " butyrate " , is produced from a variety of healthy foods,

including root vegetables like chicory, onions and chives,

asparagus, and whole grains like rye, wheat,and unprocessed *oats*.

 

" Butyrate " has been demonstrated to 'decrease' the " proliferation "

and increase the apoptosis of " mutated " (cancer) cells, while at the

same time helping to " protect " healthy cells from damage due to free

radicals. It also acts as a " fuel source " for colon cells, thereby

supporting their healthy function.

 

Oat bran, for example, contains fibres of moderate solubility;

eating oat bran can " lower " cholesterol levels.

 

Within the intestinal canal, SCFAs " inhibit " the growth of yeasts

and " disease-causing " bacteria.

 

Beneficial bacteria (good flora) must be able to " latch on " if they

are going to " flourish " and " colonize " in the GI tract.

Fortunately, oat bran can help in this area as well.

--

 

Oat groats: These nutty-tasting whole grains can be eaten as cereal,

but

are more commonly served as a main or side dish. Groats is used as a

stuffing for vegetables or poultry or to thicken soups and sauces.

They are typically found in health food and specialty stores.

 

Steel-cut oats: Usually imported from Ireland or Scotland, this form

of oats is made by slicing the grain thinly lengthwise. Commonly

eaten as a breakfast cereal, steel cut oats have a dense, chewy

texture and take longer to cook than rolled oats. You can also add

them to soups and stews.

 

Rolled oats: These are the familiar forms of oats sold in the

supermarket. The grains are heated and pressed flat with steel

rollers

to shorten cooking times. There are three types of rolled oats: 1)

Old-fashioned oats: the whole grain is rolled. 2) Quick-cooking

oats:

the grains are sliced before rolling.

 

Oat bran: This outer layer of the grain, lighter and finer than

wheat

bran, is high in fiber and nutrients. It can be eaten as a cereal.

 

Storage

When buying oats from bulk bins, make sure they smell fresh and are

free

from chaff or other debris. The store should have a fast turnover

and

the bins should be emptied and cleaned before adding new stock.

 

Preparation

Keep oats in tightly closed, airtight containers or bags. Store at

room

temperature (or in the refrigerator in hot weather) for up to a

month.

Oat products can be kept for two to three months in the freezer.

 

=====================================================================

 

Numerous studies link " high fiber " diets

with a 'reduced risk' of heart attack.

 

In particular, 'soluble fiber' helps to " lower " levels of

artery-clogging cholesterol.

 

While the current American diet averages only about 10 grams of

dietary

fiber per day, intakes of 25 to 40 grams of fiber per day are linked

to

a " reduced risk " of developing a host of chronic diseases, including

cancer, heart disease, and gastrointestinal conditions.

..

Fiber falls into two general categories— " water-soluble " (found

mostly in

organic unprocessed oats, organic fruit, dried beans, legumes) and

water-insoluble (found mostly in grains and vegetables).

 

In an analysis of the data from many studies, the cultures who

ingested

high amounts of organic whole grains were reported to have lower

risks

of lymphomas and cancers of the pancreas, stomach, colon, rectum,

breast, uterus, mouth, throat, liver, and thyroid.

---

Diets high in fiber " protective " against heart disease.

 

Soluble fiber from beans, oats, psyllium seed, and fruit pectin has

" lowered " cholesterol levels in most trials. Diets high in overall

fiber

have " reduced " triglyceride levels in " clinical trials " .

Research suggests that " soluble " , not insoluble, fibers are helpful

in

lowering triglyceride levels.

 

A high-fiber diet that features both soluble and insoluble fibers

also

seems to reduce the risk of both fatal and nonfatal heart attacks.

 

Dried beans, a good source of soluble fiber, contain special sugars

that

are often poorly digested, often leading to flatulence (gas).

Cooking beans with " kombu " (a japanese seaweed), celery, onions or

organic carrots can help reduce this problem by " improving "

digestion.

 

Avoid refined foods with " processed " grains, i.e. white

bread and baked goods created with white flour, or white rice, as

they

contain " minimal " fiber content. It is preferable to ingest fresh

fruits

and vegetables, as opposed to drinking fruit and vegetable juices as

much of the beneficial fiber is " removed " throughout the juicing

process.

--

One of the great herbal " restoratives " is " Avena sativa " (Oats).

 

Oats contains a " nervine alkaloid " which helps to restore the

heart...

(again the vagus connection).

According to Canadian research, Avena is helpful in angina and in

cardiac " insufficiency " .

--

Unprocessed Oats are rich in tyrosine.

In addition to having a high " iodine content " ,

" thyroid hormones " are made from the compound tyrosine.

 

--

 

Oats are important for the nervous system. Refined, white flour and

sugar products, and processed foods " starve " the body of B vitamins

which tends to weaken

the body and promote feelings of anxiety.

 

Sweet refined foods are especially harmful, since their digestion

causes

a dramatic drop in blood sugar which can be experienced as

apprehensive jitteriness.

 

Instead take in a healthier whole foods diet with organic fresh

vegetables and fruits, raw nuts and whole grains. This is the best

approach against " anxiety attacks " .

Fruits and vegetables are best eaten raw, as in a salad.

(Many vitamins, minerals and " enzymes " are destroyed by high cooking

temperatures) Eating foods rich in B vitamins, such as organic oats

and

other organic whole grains, raw nuts, green, leafy vegetables,

nutritional yeast, organic eggs and fish help to ensure healthy

nerves.

Hazelnuts are a valuable healing food for nerves, most effective

when freshly ground. Raw honey dissolved in warm goat milk exerts a

calming effect on the nerves as well.

www.meyenberg.com

 

============================================================Beta-

glucans

are a form of natural " soluble " dietary " fiber " found in certain

groups

of foods such as whole grains ( barley, oats, oat bran) and

medicinal

mushrooms (maitake, reishi, and shiitake).

 

Regardless of the source, however, all beta-glucans are

carbohydrates

formed by a string of glucose molecules. They are " absorbed " into

the

body through the intestines.

 

Specifically, beta-glucans may help to:

 

Reduce the risk of coronary heart disease by lowering blood

cholesterol

levels. Glucans that are soluble in water (such as a form called 1,6

glucans,extracted from whole oats) can help to " reduce cholesterol "

levels when consumed as part of a healthy nutrient dense diet.

 

The U.S. Food and Drug Administration (FDA) has ruled that companies

such as Quaker Oats can make claims that their products help to

reduce

the risk of heart disease--with certain stipulations.

 

A serving must contain at least 0.75 grams of beta-glucan; the

product

must be used as part of a low-saturated-fat, low-cholesterol diet;

and

it has to contain no more than " 3 grams of fat " and no more than 1

gram

of saturated fat.

 

Many oatmeal and oat bran products now meet the beta-glucan

qualifications for heart disease " prevention " .

Clinical trials have even shown that the higher the beta-glucan

content

of the " unprocessed " , organic oat cereal (hot or cold), the greater

the

" cholesterol-lowering " effect.

--

Enhances immune-system power.

 

Beta-glucans appear to indirectly " intensify " the immune system's

ability to fight off infection, apparently by " activating " certain

white

blood cells called " macrophages " .

This has been proven in laboratory testing.

Produced by the bone marrow, " macrophages " patrol the body, gobbling

up

foreign invaders (free radicals) such as bacteria and fungi.

 

Macrophages must be stimulated (or " activated " ) in order to become

functioning members of the " immune system's " A-Team.

 

=====================================================================

 

 

The idea that it is difficult to get enough protein from plant foods

is

a myth assiduously fostered by the meat and dairy industries.

Most people need no more than one gram of protein per kilogram of

body

weight and consume at least 30 kcal per kg of body weight.

This means that we need no more than 13% of calories as protein.

Very

active individuals may benefit from more than one gram of protein

per kg

of body weight but also have a relatively high calorie intake, so

13% is

also adequate for them.

 

The old belief that grains needed to be combined with beans to

create

" complete " protein is now recognised as entirely unnecessary if

overall

" protein intake " is " adequate " .

 

Unprocessed wheat, oats, raw nuts and seeds contain about 15%

protein by

calories, while dried beans and organic vegetables contain over 25%

of

calories as protein.

 

Some plant foods such as rice, potatoes and many fruits contain

slightly

less than 10% of calories as protein.

 

Oils, fats, refined sugar and other sweeteners provide

essentially " no

protein " and should not " dominate " your diet.

 

If your calorie intake is low due to low activity, slimming or old

age,

focusing on moderate protein foods is advisable.

 

In general, however, protein needs no " special attention " within the

optimal diet. The hard fact that constantly comes to the foreground

is

that the " focus " on protein borders on " obsession " in countries of

the

Western Hemisphere.

One glance at restaurant menus and the plates that come to the table

is

proof that the " centerpiece " of the meal is the large serving of

meat,

chicken or fish frequently smothered in creamy

sauces or melted cheeses. The portions served at one meal alone come

close to fulfilling a day's worth of " protein needs " .

 

The meat and dairy industries spend billions of dollars to project

their message right into your shopping cart through television

commercials, magazine ads, and grocery store ads.

 

These powerful industries even recognize the important fact that it

is

important to

teach young children " good nutrition " at a very early age.

Since the end of World War II they spread their " protein message " to

our

nation's youth

by providing schools across the U.S. with colorful charts of

the " important food groups " that `emphasized' meats, dairy products,

and

eggs.

 

For the decades following World War II, one simply could not ignore

the

emphasis on protein. Could we fail to ignore the large billboards

flaunting larger than " life-size " images of cream, cheese, and milk?

 

And who can forget the successful ad campaigns for " Where's the

beef? "

and " Milk does a body good " ?

The protein message comes at us from all directions, even on bus

benches.

 

Don't misunderstand, we fully recognize that protein is a necessity

to a healthy body, and that it is important to " replenish " our store

of protein every day. Because the body doesn't store protein as it

does other nutrients, we're aware it must be replaced each day as a

source of nourishment for building and repairing new cells,

hormones, antibodies, enzymes and muscle tissue.

 

But,just how much protein do we really need?

---

Calculating Protein Requirements

---

Recently, studies on " nitrogen balance " provide more accurate ways

to

measure the body's 'protein requirements'.

 

Joel Fuhrman, M.D. in his book " Eat to Live " writes that an easy way

to

calculate your own daily protein requirement according to the RDA is

to

multiply 0.36 (grams) by your body weight.

 

That translates to about 44 grams for a 120- pound woman and 54

grams

for a 150-pound male. In metric terminology the RDA is 0.8 grams per

kilogram of body weight.

 

Brenda Davis, R.D., and Vesanto Melina, M.S., R.D., in their book

" Becoming Vegan " consider 0.9 grams per kilogram of body weight to

be

more ideal for anyone eating whole plant foods such as legumes,

beans, whole grains, and vegetables.

Multiplying 0.45 grams by your body weight in pounds will give you

the

" approximate " protein need for your body.

 

These figures are a little higher than actual RDA requirements.

Very high protein intakes increase " calcium losses " and put " extra

strain " on the kidneys and are therefore not recommended.

---

Protein for Recuperating Patients

 

Patients recuperating from surgery or serious bodily injuries, such

as burns, require protein to help rebuild tissue. Their

protein intake should be at a level of about 20 % of their calorie

intake.

 

Where do vegans get their protein? It's simple.

 

The plant-based diet includes a wide variety of whole foods

consisting

of dried beans, whole grains, fruits, vegetables, raw nuts, and

seeds,

along with products made from these natural food.

 

Those who believe that plant protein is inferior to animal

protein may be surprised to learn that plant proteins contain the

same " 23 amino acids " as animal proteins. If a person is eating a

broad

selection of " plant-based " foods and

consuming adequate calories, it is unlikely he or she will be

protein deficient.

 

Physicians in the United States " rarely " encounter patients who are

" deficient " in protein. Deficiency is uncommon and is

seen mostly in countries where serious shortages of food exist, and

" malnutrition " is prevalent.

 

Consuming a low animal fat, plant-based diet abundant in unprocessed

whole grains, fruits, and vegetables is a " powerful weapon " against

heart disease, according to numerous studies.

 

Traditional " heart-healthy " diets are low in refined salt and

saturated

fat, yet high in " cardioprotective " foods and nutrients including

" soluble fibers " , organic flaxseed, folate, magnesium, omega-3 fats,

non-gmo soy, and antioxidants, such as lycopene, flavonoids, and

vitamins C and E.

---

Monounsaturated(oleic)fats

 

Monounsaturated fats are liquid at room temperature and come mainly

from

plant foods. They have a deserved reputation of being " better for

you "

than trans or saturated fats because they do not

lower your HDL (good cholesterol) and the liver does

not 'synthesize'

them into LDL cholesterol.

 

(Refined processed oils lower HDL all the while elevating your LDL

cholesterol). In simple terms, extra virgin olive oil is a cold

pressed

" unprocessed " oleic oil which " elevates " and protects your " good

(HDL)

cholesterol " levels.

 

Nutritionists claim that monounsaturated fats do not raise

total cholesterol or lower HDL (good) cholesterol. you will

typically

find that monounsaturated fats lower 'total' cholesterol levels

while

raising good (HDL) cholesterol as well.

 

Eating foods rich in " monounsaturated " fat in place of artery-

clogging

saturated fat has been shown to promote heart health. Heart

friendly monounsaturated fat is present in avocados, olives,

macademia

nut oil, extra virgin olive oil, almonds, filberts and other raw

nuts,

fatty cold water fish including mackerel, alaskan salmon and water

packed sardines.

---

 

Three schools of thought:

 

Organizations such as the American Heart Association claim you

should

get no more than 30 percent of all your calories from fat. That's

the

" minimum " reduction needed to stop the artery-clogging process known

as

*arteriosclerosis*.

Many leading cardiologists however, believe that the above

recommendation does not go far enough.

 

They have their patients aim for an even greater " reduction " of fat

intake, which they say is necessary to obtain meaningful protection

from

heart attack. Dr. Sheldon Saul Hendler, author of the Vitamin and

mineral Encyclopedia (Simon and Schuster)

and professor of the medicine at the University of California at San

Diego, says the " ideal cholesterol-lowering diet " consists of 20

percent

calories from fat.

 

Then there's the school of thought led by Dr. Dean Ornish, author

and founder and director of the nonprofit Preventive Medicine

Research Institute in California and Professor of Medicine at the

University of California in San Diego, and long advocated by Dr.

John

McDougall, of St. Helena Hospital, in Santa Rosa, CA, and others.

 

They are on the farthest end of the spectrum. They say that no one

should consume more than 10 percent of total calories in the form of

fat.

Dr. Ornish's landmark Heart Disease Reversal studies have shown that

at

that low intake level of fat, you can " unclog " arteries

and " reverse "

otherwise deadly heart disease.

 

Start with the most conservative " cholesterol-reduction " option and

work from there.

Don't be satisfied with 30 percent of calories from

fat; look at it as a temporary stage along the way.

But get comfortable with each stage as you go before progressing to

the

next.

 

Beware of packaged foods touting a " no cholesterol " or no " transfat "

label. This does not necessarily mean that the foods are nutrient

dense

or healthful. Once you have scutinized the label, you may discover

that

it contains a great deal of

refined

" hydrogenated " polyunsaturated fats.

If that's the case, it can " raise cholesterol " and " clog " your

arteries

as well.

 

A significant source of saturated fat is from tropical oils, such

as coconut and palm oil. Many manufacturers have removed them, but

you'll still find them in all margarines, non-dairy creamers,

refined

non-organic breakfast cereals and whipped toppings. Keep an eye out

for

them and avoid them!

 

" Easy Fat Tips "

 

Here are five ways to reduce your fat intake. Put one into practice

per week for the next five weeks, and you'll be able to knock the

numbers off your choelsterol total without having to count.

 

1.) If you fry foods often, commit to using other low heat cooking

methods, such as poaching, steaming, baking or broiling.

Anything over 118 degrees creates " acrylamides " and " carcinogens " in

your foods!

 

2.) Learn how to stir-fry and sauté' with extra virgin olive oil,

rice

bran oil or macademia nut oil.

 

3.) If you use Transfatty salad dressings and mayonnaise, resolve

to switch to an " organic brand " , use small amounts of extra-virgin

olive oil with red wine vinegar for salads or make your own. Food

Network provides recipes for healthy homemade dressings made with

olive

oil.

Mayonnaise and salad dressings contain large amuonts of transfats.

--

Trans-fat Content of Spreads and Oils

Food Transfats

 

Mayonnaise 37.1

Margarine 19.4

Canola oil 22.

Safflower oil 77

Soybean oil 51.1

Butter 1.8

Flaxseed oil 12.7

Burger-16 grams fat(6.4 g. saturated)

Extra-Virgin Olive Oil None

 

 

4.) If you cook regularly with butter, crisco or lard, make a

commitment

to switch over to extra virgin olive oil. You will be amazed at the

moist quality of your homemade baked goods!

 

 

5.) If you use butter regularly on bread, pancakes, potatoes and

vegetables, cut the amount you use in half, then find substitutes,

such as Maranatha Nut Butters, Soy Garden, or Spectrumorganic

Spreads.

www.spectrumnaturals.com

www.maranathanutbutters.com

 

Organic butter is somewhat less problematic than

traditional varieties, however it should be used in moderation

because

of its high saturated fat content.

(Added growth hormones and antibiotics create a toxic product that

is

extremely harmful to arteries and overall health.

www.horizonorganic.com

 

=============================================================Moderato

r's

Note:

 

The effects of " soluble fibre " supplements are not always

beneficial.

Feeding high levels of soluble " fibre supplements " like " guar gum "

encourages an " vergrowth " of normal intestinal bacteria which

deprives the body of vitamin B12 and produces an increase in the

concentration of bacterial toxins. '

Excessive consumption of 'soluble' fibre from " supplements " may

create

changes in the intestinal milieu that actually enhance the

development

of stomach or bowel cancer.

 

http://www.annieappleseedproject.org/inonfib.html

 

-

-- Oats Have Anti-Adhesive Power

---

Republished with permission from NutraIngredients.com, June 2, 2004

 

Antioxidants found in oats can significantly reduce blood

cholesterol

levels by suppressing the adhesive molecules which make blood cells

stick to artery walls, report scientists from the US this week -

further

evidence of the cholesterol-busting properties of soluble fiber.

 

When blood cells stick to artery walls and cause inflammation,

plaque

deposits build up and narrow the passageways through which blood

flows.

But the oat antioxidants, called avenanthramides, can suppress this

plaque, in turn lessening the gradual constriction of vessels that

leads

to hardening of the arteries.

 

The study was carried out by nutritionist Mohsen Meydani and

colleagues

at the Jean Mayer USDA Human Nutrition Research Center on Aging

(HNRCA)

at Tufts University in Boston.

 

The research was funded by the Agricultural Research Service, part

of

the US Department of Agriculture.

 

To test the compound's anti-degenerative activity within arterial

walls,

the scientists purified avenanthramides from oats and exposed them

to

human arterial wall cells for 24 hours. They then observed the

mixture

under incubation. Meydani found that the ability of blood cells to

stick

to arterial wall cells was significantly reduced.

 

Water-soluble fiber from oats has long been believed to help reduce

the

amount of LDL (or 'bad') cholesterol circulating in blood. To gain

heart-healthy benefits from fiber and avenanthramides, the

researchers

suggest adding oat products as part of an overall healthy diet and

cutting down on high-fat, high-cholesterol foods.

 

As a grain, oats are included in

cereals and breads, in oatmeal as rolled oats, and in muffins and

other

baked goods as oat bran. Some countries permit a health claim for

oat's

heart health effects

 

---

 

Oats, Avena sativa

 

Parts used: Oats are grown worldwide and have been used as both a

food

and as an herbal supplement. Medicinal preparations, come from the

seeds

primarily.

 

Historical and traditional use: Oats have been used to treat high

cholesterol as well as high triglycerides. It also is believed to be

beneficial for patients who are tired, have insomnia and for

anxiety. It

may be beneficial for arthritis, as a tea, and as a mild diuretic.Is

commonly used today as a topical treatment, usually as a bath, for

dry

skin, eczema, sunburn and other irritated skin conditions.

 

Active constituents: Oats contain a number of alkaloids that have a

relaxing action, possibly. There are also a number of saponins that

may

be beneficial as anti irritants. They are also rich in iron,

manganese,

and zinc.The German Commission E monographs do not recommended this

herb

used as a sedative or for the use of " nervous conditions. "

 

Side effects and drug interactions -There are no contraindications

for

either topical or ingestion.

---

Post subject: Dietary Soluble Fiber, Oats, & Oat Bran

-

 

Rush Presbyterian-St. Luke's Medical Center,

Chicago, Illinois, USA.

 

Water-soluble fiber appears to have a greater potential to reduce

postprandial

blood glucose, insulin, and serum lipid levels than insoluble fiber.

Viscosity of the dietary fiber is important; the greater the

viscosity,

the greater the effect.

 

How does soluble fiber help?

 

Soluble fiber along with complex carbohydrates (starches) can make

the hormone insulin work better.

 

Persons with diabetes often have sharp rises of blood sugar

following

meals. Increased soluble fiber in meals slows down the release of

food

into the intestine and keeps the blood sugar from rising so rapidly.

 

How do soluble fibers lower cholesterol?

Soluble fiber forms a gel that binds with certain digestive acids

made

from cholesterol in the liver, and then takes the acids away in the

stool.

 

In response-

your liver draws cholesterol from your blood to make

more acids, thus lowering your blood cholesterol.

 

How does soluble fiber regulate blood sugar?

·Soluble fiber slows the passage of food into the intestine, leading

to greater control over the amount of glucose entering the blood

stream.

 

-Soluble fiber slows absorption of blood sugar from the small

intestine, making sugar levels easier in control, it slows down the

digestion of carbohydrates,which results in better glucose

metabolism.

 

·Higher consumption of sugary processed foods can cause drastic

highs

and lows in your insulin levels.

By controlling blood sugar, soluble fiber takes the edge off your

cravings. This makes it a lot easier to avoid snacking on high

calorie

foods.

 

It *improves* mineral *absorption* by slowing down the passage of

food into the colon as well.

Better mineral " absorption " leads to smooth functioning of many

enzymes

and hormones, which play an active role in nutrient absorption and

effective digestion.

 

What is the best available soluble fiber?

 

Soluble fiber is found in oats, oatmeal, oat bran, dried beans,

legumes,

barley,fruits, psyllium,and the pectin found in fresh organic

fruits.

Usually, soluble fiber is hard to get from foods. Normal food has a

very small percentage soluble fiber. The whole grain with the

highest

level of soluble fiber is oat bran, which has about 14% soluble

fiber.

Other whole grains contain much less soluble fiber than oat bran

--------------------------------

Excellent food sources of fiber include raspberries, mustard

greens, peppermint leaves, collard greens, broccoli, celery, red

chili

peppers, fennel bulb, grapefruit, cauliflower, cabbage, green beans,

eggplant, split peas, and lentils.

--

Nutrition Chart

 

Oatmeal/1 cup cooked

Calories 145

Total fat (g) 2.3

Saturated fat (g) 0.4

Monounsaturated fat (g) 0.8

Polyunsaturated fat (g) 0.9

Dietary fiber (g) 4

Protein (g) 6

Carbohydrate (g) 25

Cholesterol (mg) 0

Sodium (mg) 2

Thiamin (mg) 0.3

Manganese (mg) 1.4

Phosphorus (mg) 178

Selenium (mcg) 19

fiber, soluble

Leading Food Sources of fiber, soluble: Carrots, Peas, fresh,

Barley,

Unprocessed Beans, dried, Oats, Apples

Special tips:

 

Look for good food sources (such as unprocessed oatmeal) because

you'll

need high levels of beta-glucans

(3,000-15,000 mg a day) to be effective.

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JoAnn Guest

mrsjo-

www.geocities.com/mrsjoguest/Diets