Along with being tasty, oatmeal is also good for you! Oats are part of an eating plan low in saturated fat and cholesterol. Oats are also a rich source of soluble fiber, which acts like a sticky gel in your gut to mop up harmful cholesterol, preventing it from being reabsorbed back into the bloodstream. When oats are eaten on a regular basis (several days each week), it can lower total cholesterol and “lousy” LDL cholesterol.
The soluble fiber in oats is also great for people with diabetes. This type of fiber breaks down more slowly in the digestive tract, which helps keep blood sugar levels more steady. Just limit the sugar added to oatmeal. For sweetness, add cinnamon (which also helps lower blood sugar levels) and fruit. Top with chopped walnuts.
Oats are also a great source of magnesium, which also helps with blood sugar control.
Oatmeal has also been linked to preventing stomach cancer.
Here’s a great recipe using oats that you can make ahead of time and eat for breakfast or a snack. Ask a registered dietitian or visit the Karen Yontz Center for more recipes using oats.
1-1/2 cups old-fashioned oats
1/2 cup chopped walnuts [or any nuts you like] 1/2 cup dried fruit (any you like – raisins, cranberries, dates, figs)
1/4 cup seeds (any you like – sunflower, pumpkin, flax, sesame)
1 tsp cinnamon
1 tsp kosher salt
1-1/4 cups skim milk
1 tsp vanilla
Preheat oven to 350*
Mix dry ingredients (oats to salt) in a large mixing bowl.
Mix wet ingredients in a small bowl.
Pour wet into dry. Stir to combine.
Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment.
Bake for 40 minutes.
Cut into 9 squares.
These are chewy in texture. They can be wrapped individually in plastic wrap and put in a zip lock bag in the freezer. When ready to eat, just grab and go or microwave for instant enjoyment.
Serving size: 1 bar
122 calories per serving
4.5g total fat
0.5 saturated fat
21 mg cholesterol
152 mg sodium
From Karen Yontz Women’s Cardiac Awareness Center