Beth Warren Nutrition Blog


by Beth Warren March 14, 2017

Breakfast is a kick-start of your metabolism, that helps to burn calories throughout the day. Breakfast will keep you focus and alert in the morning. Breakfast can also lower the levels of “bad” LDL cholesterol, or getting the diabetes, heart disease, and being an overweight. One of the best foods that can do all of the above is THE OATMEAL. The oatmeal is a soluble fiber whole grain that is especially linked to a heart healthy diet. Great source of calcium and Potassium and can reduce the blood pressure. So according to studies, eating oatmeal on daily basis can reduce the blood pressure by several points. One cup of oats has 16% of daily value for fiber, which is a very substantial amount of fiber per meal. Also great source of Vitamin A, Calcium, Magnesium and almost the entire daily value of Iron. This great and worm breakfast can fill you up in the morning and absolutely delivers the essential nutrients and minerals your body needs every day. Another and very significant factor to consume an oatmeal is that it has soluble fiber that plays very important role in our digestion.  

Of course there are different types of oats like for example: Steal-Cut, Rolled, and Instant or quick oats. All oats start off as the whole, unbroken grains. Before being processed into any other variety of oat, groats are usually roasted at a very low temperature. This not only gives the oats their nice toasty flavor, but the heat also inactivates the enzyme that causes oats to go rancid, making them more shelf-stable. The difference between steel-cut, rolled, and instant oats is simply how much the grain (oat-groat) has been processed. This also results in each variety having a distinct texture and varying cook times.

Steel-cut oats look almost like rice that’s been cut into pieces. Takes the longest to cook, and has a toothsome, chewy texture that retains much of its shape even after cooking.
Rolled Oats also called Old-fashioned or whole oats. Rolled oats cook faster than steel-cut oats, absorb more liquid, and are commonly used in granola bars, cookies, muffins, and other baked goods.
Instant oats also referred to as quick oats. They cook more quickly than steel-cut or rolled oats, but retain less of their texture, and often cook up mushy.

However, Steel-cut, Rolled, and Instant oats all have the same nutritional profile since they’re all made from whole oat groats.

The Importance of Fiber: Fiber in the diet
Prevent colon cancer, diabetes, and heart disease.
Soluble fiber, which dissolves in water, is readily fermented in the colon into gases and can be prebiotic (food for our bacteria) and viscous.
Insoluble fiber, which does not dissolve in water, provides bulking, or it can be prebiotic (food for our bacteria) and metabolically ferment in the colon. Bulking fibers absorb water as they move through the digestive system, easing defecation. Both are important for health, digestion, and preventing diseases. 

Soluble fiber attracts water and turns to gel during digestion. This slows down digestion. 

Soluble fiber is found in: oat bran, barley, nuts, seeds, beans, lentils, peas, apples, blueberries and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. In particular, soluble fiber interferes somewhat with the absorption of fats and sugars, but its fat binding action can help reduce cholesterol, and by slowing down the absorption of sugar, it helps keep blood sugar levels steadier, which is helpful for managing and preventing diabetes. Inside the digestive system soluble fiber attaches to cholesterol particles and takes them out of the body. So Oatmeal can be a HEART protective meal.


Soluble fiber isn’t well absorbed, so it doesn’t contribute to the blood sugar spikes and it can prevent from developing type 2 diabetes. Also Soluble fiber will keep you feeling full without adding extra calories to your diet. Soluble fiber attracts water while its passing through your system, it bulks up your stool and prevents from constipation and diarrhea.

Insoluble Fiber
Insoluble fiber adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines. Found in the seeds and skins of fruit (always eat your peels) as well as whole-wheat bread and brown rice. This fiber can also improve bowel-related health problems, like constipation and hemorrhoids.
Insoluble fiber is found in: wheat bran, whole grains, vegetables, raspberries, greens (spinach, lettuce, kale, collards, arugula), whole peas, snow peas, snap peas, pea pods, green beans, kernel corn, bell peppers, eggplant, celery, onions, shallots, leeks, scallions and garlic.



¼ c dry steel cut oats

 ½ c unsweetened almond milk

 2-3 tbsp pureed pumpkin

  1 tbsp of cinnamon or nutmeg 

  For more taste 1 tbsp chia flax seed bund


Combine all ingredients in bowl & mix well


Cover w/foil and refrigerate for at least 6 hours, so the oats can soak in the morning


Uncover and place in microwave for 1 min 30 sec


Add extra cinnamon and nutmeg to taste


Can also add unsweetened dried fruit (cherries and cranberries)


Apple shavings


Dark chocolate chips (70% cacao)


1-2 tbsp. plain yogurt

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