Connections:
Oatmeal - A Proven Winner
By Nancy Yergin, MS,
RD, LDN, Forest County Penn State Extension
If part of your daily routine is taking a medication to
lower your serum cholesterol, maybe another daily routine should be to
have a bowl of oatmeal while you’re at it. A new scientific review of
current research shows the link between eating oatmeal and cholesterol
reduction to be stronger than when the FDA initially approved the health
claim's appearance on food labels in 1997. One of the very first foods
allowed to carry health benefit claim status on labels, oatmeal is a whole
grain that is minimally processed and thus retains its good qualities.
"The Oatmeal-Cholesterol Connection: 10 Years Later" in
the January/February 2008 issue of the American Journal of Lifestyle
Medicine shows how the University of Kentucky College of Medicine research
on diet and disease is still solid. Dr. James W. Anderson, professor of
medicine and clinical nutrition and co-author of the study at the
University presented a contemporary analysis of oatmeal intake and heart
disease to determine if newer studies are consistent with the original
conclusion reached by the FDA. This report indicates that studies
conducted during the past 15 years have, without exception, showed that
total cholesterol levels are lowered through oat consumption and that
low-density lipoprotein (LDL, the "bad" cholesterol) is reduced without
adverse effects on high-density lipoprotein cholesterol (HDL, the "good"
cholesterol), or triglyceride concentrations.
Beyond these very positive effects the good news gets
even better as recent studies suggest that eating oatmeal regularly may
reduce the risk for elevated blood pressure, Type 2 diabetes, and weight
gain. There’s more: consuming oatmeal may reduce LDL cholesterol during
weight-loss and supply unique compounds that may lead to reducing early
hardening of the arteries
Oatmeal has been praised for years as a healthy food.
What a pleasant surprise to find that a cereal without bells and whistles
can take on, and trounce, all those “glitzy” cereals in brightly-colored
boxes that rely on frosted flakes and marshmallow charms to entice the
buyer. While kids may clamor for the puffed this and shredded that offered
at eye-level, the wise consumer with a thought to health might lean over
and buy rolled oats from the lower shelves on the cereal aisle.
How much oatmeal should you eat per day to see results?
The FDA suggests that you need 60 grams of oatmeal daily. This would be
about one and one-half servings (one large bowl) of cooked oatmeal. If
you're eating instant oatmeal you'll need about 3 pouches.
Questions or comments on this or other columns? Nancy Yergin can be reached via email at
NLY1@PSU.EDU.
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