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Medical Forum / General / Nutrition / August 2005Re: Oats - which is best ?
Oats must be steamed (cooked at least a bit) in order to roll them. Quick-cooking oats are steamed more than 'old-fashioned'. Cracked or steel-cut oats are uncooked. Oats are an unusual grain in two respects. First, they are sufficiently complete nutritionally that one can live off nothing else for several months. This was vital to know in the days of crossing the Atlantic in the days of sail, when bad weather could easily add a month to the travel time. In the early 1800's, my Wallace and Watson ancestors came from Liverpool to Canada without a single fatality, at a time when official fatality rates were 20% for emigrants and actual rates at least double that. With the advice of the British government of the time, they filled one of their bunks with oatmeal to be sure of having food to last any voyage. (Family records simply used the word 'oatmeal', so I don't know whether it was cracked or rolled.) The second unusual fact about oats is that we can digest it uncooked, as noted by others - just soak it overnight. This was also vital during stormy weather when sailing ship passengers would be locked below decks under battened hatches, with no fires possible. I confess to cooking my oats - bring them to the boil the night before, set them aside on the stove, then have them for breakfast. If you are heading out for a full morning's work outdoors, oats are great food. > Oats are an unusual grain in two respects. First, they are > sufficiently complete nutritionally that one can live off [quoted text clipped - 9 lines] > simply used the word 'oatmeal', so I don't know whether it > was cracked or rolled.) Good info Sankey . Similarity in India they depended on rice flakes during lengthy travels . They did soak in milk buttermilk or simply water . Kam Do supermarkets carry this "cracked or steel-cut" oats or do you have to get it from the health food store usually? I quit eating oats sometime ago because I didn't see where it contained that much nutrition on the label although I always liked them cooked with milk. I was getting Quaker old fashioned oatmeal. When I want cereal now, I usally eat Total with dried whole dates cut up and a handful of fresh chopped walnuts (I know that's a no-no according to Vision Purple) Stacy | Oats must be steamed (cooked at least a bit) in order to roll them. | Quick-cooking oats are steamed more than 'old-fashioned'. [quoted text clipped - 24 lines] | for breakfast. If you are heading out for a full morning's | work outdoors, oats are great food. > Do supermarkets carry this "cracked or steel-cut" oats or do you have to get > it from the health food store usually? > I quit eating oats sometime ago because I didn't see where it contained that > much nutrition on the label although I always liked them cooked with milk. I > was getting Quaker old fashioned oatmeal. When I want cereal now, I usally > eat Total with dried whole dates cut up and a handful of fresh chopped > walnuts (I know that's a no-no according to Vision Purple) Stacy, Don't get wrapped up with Total's big nutrition numbers. While Total is at least made with whole grain, it also has added salt, and I think some sort/amount of sweetener. And the big numbers are only cheapie vitamins sprayed on, so they can command big/bigger prices. Bottom line: Plain ol' Oats with some fruit and nuts tossed on top is a MUCH better deal, both financially and nutritionally. Patrick On 9 Aug 2005 20:09:45 -0700, NoOption5L@aol.com wrote in <news:1123643385.130695.64180@o13g2000cwo.googlegroups.com> on sci.med.nutrition : > Don't get wrapped up with Total's big nutrition numbers. While Total > is at least made with whole grain, it also has added salt, and I think > some sort/amount of sweetener. And the big numbers are only cheapie > vitamins sprayed on, so they can command big/bigger prices. I don't know about this Total thing, but I would also check if there is any trans fats in it or lots of added sugar, as it happens in many breakfast cereals. Here is a list of cereals sorted by presence of trans fats and/or added sugar: http://www.drmirkin.com/nutrition/N180.htm > On 9 Aug 2005 20:09:45 -0700, NoOption5L@aol.com wrote in > <news:1123643385.130695.64180@o13g2000cwo.googlegroups.com> on [quoted text clipped - 12 lines] > sugar: > http://www.drmirkin.com/nutrition/N180.htm Another thing that bothers me about this manufactured food is the very high calorie density of cereals. Fiber One has the lowest calorie density (about 2 as I recall). Most cererals have a calorie density around 4. Such junk fills you out without filling you up. I have a strange hobby: when I go to the Super Market and see someone really obese I sneakily follow them around to see what they put in their baskets. It's often non-fat crackers and breakfast cereal: a lot of high calorie density high-carb low nutrition density crap. Total Whole Grain wheat flakes: Total Calories with milk: 140, without milk: 100. 0 g ALL fat (including trans fat) 5 g sugar (big deal) Without milk it provides: Contains 100 % of recommended daily allowance of following: Vitamin C, Vitamin E, Vitamin B6, Vitamin B12, Folic Acid, Thiamin, Riboflavin, Niacin, Pantothenic Acid, calcium, iron, Zinc; Also contains 10% of: A & D 8% Phospherous 6% magnesium 4% copper For someone who doesn't take supplements, this is a pretty good start. Much more in there than in a bowl of oats, whether cracked or whole or rolled or whatever.... Adding some dried fruit and nuts makes it even more nutritious. (Not everything manufactured and not 100% natural is necessarily bad.) I lost a lot of weight when I stopped eating eggs and breakfast meat each morning and started eating Total. And if I forgot my supplements, I still had a good start. Stacy | On 9 Aug 2005 20:09:45 -0700, NoOption5L@aol.com wrote in | <news:1123643385.130695.64180@o13g2000cwo.googlegroups.com> on [quoted text clipped - 11 lines] | sugar: | http://www.drmirkin.com/nutrition/N180.htm > Total Whole Grain wheat flakes: > Total Calories with milk: 140, without milk: 100. > 0 g ALL fat (including trans fat) > 5 g sugar (big deal) Probably high-fractose corn syrup. While some won't kill you, I try to avoid. > Without milk it provides: > Contains 100 % of recommended daily allowance of following: > Vitamin C, > Vitamin E, [quoted text clipped - 8 lines] > iron, > Zinc; All of which costs a few pennies to spray on, but they charge many times over for. > Also contains 10% of: > A & D --- > 8% > Phospherous > 6% > magnesium > 4% > copper Occur naturally in the whole grain. > For someone who doesn't take supplements, this is a pretty good start. Are you referring to me or you? I don't take supplements because I don't need to. I had my diet analyzed and found my diet is good enough that I easily far exceed all the requirements. > Much more in there than in a bowl of oats, whether cracked or whole or rolled > or whatever.... Personally, I think our diet is over fortified. Seems nearly everything you touch has 100% of something in it. And in some cases some of these "chemical" vitamins can cause imbalances or even become toxic. So I'd much rather just eat food the way nature intended -- fresh and whole. > Adding some dried fruit and nuts makes it even more nutritious. > (Not everything manufactured and not 100% natural is necessarily bad.) I agree. In moderation, some is okay. > I lost a lot of weight when I stopped eating eggs and breakfast meat each > morning and started eating Total. And if I forgot my supplements, I still > had a good start. I like variety. Though most days I'll eat a whole grain*s* cereal and sprinkle on some fresh berries, and/or nuts/seeds. Other days it'll be a couple eggs, homemade whole grain waffles or pancakes with pure maple syrup. And, occasionally, it'll be whole-grain coffee cake or cinamin rolls. Variety is good! Patrick > | On 9 Aug 2005 20:09:45 -0700, NoOption5L@aol.com wrote in > | <news:1123643385.130695.64180@o13g2000cwo.googlegroups.com> on [quoted text clipped - 12 lines] > | sugar: > | http://www.drmirkin.com/nutrition/N180.htm Yumm. I watch with envy as my husband eats his pancackes smothered in butter and maple syrup some mornings. He can eat as much as he likes and anything he likes and does not gain weight. I on the other hand have to constantly watch what I eat. NOT FAIR! > Other days it'll be > a couple eggs, homemade whole grain waffles or pancakes with pure maple > syrup. And, occasionally, it'll be whole-grain coffee cake or cinamin > rolls. Variety is good! > > Patrick > Yumm. > I watch with envy as my husband eats his pancackes smothered in butter > and maple syrup some mornings. He can eat as much as he likes and > anything he likes and does not gain weight. I on the other hand have to > constantly watch what I eat. NOT FAIR! > > Other days it'll be > > a couple eggs, homemade whole grain waffles or pancakes with pure maple > > syrup. And, occasionally, it'll be whole-grain coffee cake or cinamin > > rolls. Variety is good! Ann, Men in general tend to have more muscle mass. And muscle burns calories. To try to even things up with your husband, and to get a few more bites of whole-grain pancakes and real maple syrup, if you're not doing it now, I suggest starting a weight lifting program. You don't have to lift very heavy, and being a woman you don't have to worry about bulking up. Just a 3-4 days a week for about 30-45 minutes per session will do it. Give it a shot! Patrick Actually, I put on muscle quite quickly and easily when I work out and I am now. He's quite slim. Wiry I think is the term. He has muscles and a lot of strenght but cannot build them as easily as I do. He's so slim! I guess mine is due in part to genetics and a life time of ballet/aerobics, etc. I've heard muscles have memory and even if I let myself go a while and get fat, when I start back, they tend to build up very quickly. He on the other hand has always complained that he lifted weights his entire life but could never get the muscle build he wanted. Toned, strong, but always wiry. But after all that work, I would be afraid to try pancakes. Where do you get whole-grain pancakes? Are they less fattening really? > Men in general tend to have more muscle mass. And muscle burns > calories. To try to even things up with your husband, and to get a few [quoted text clipped - 5 lines] > > Patrick > But after all that work, I would be afraid to try pancakes. > Where do you get whole-grain pancakes? Are they less fattening really? You can buy dry mixes (just add oil, eggs, milk) in some health food stores. But we just make our own. It's not hard. You can check websites like AllRecipes.com or you can just buy a bag of whole wheat flour and use it in place of all purpose flour in any recipe. Fattening is only about calories. However, whole grain products contain more fiber and fiber fills you up quicker and keeps you fuller longer. Patrick "Do supermarkets carry this "cracked or steel-cut" oats or do you have to get it from the health food store usually?" I get mine from Canada's Bulk Barn chain - it's labelled there as "Scotch oats". It's easy to spot - just look for small bits rather than rolled. But, Quaker's 'old fashioned' rolled should be almost as good - I used a lot of it for my children's favourite oatmeal cookies. |
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