Oatmeal provides a good source of soluble fiber, which has proven helpful in reducing low-density lipoprotein – LDL or “bad” cholesterol. But Quaker fruit and cream varieties of instant oatmeal do not contain enough soluble fiber to make them eligible for cholesterol-reducing claims, according to the company’s website. Regular oatmeal makes a better choice on a cholesterol-lowering diet.
Nutrition
Quaker instant fruit and cream oatmeal contains 135 calories per packet. It provides 2.8 g of protein, 2.3 g of fat and 26.15 g of carbohydrate. It includes 2 g of fiber. Whole oats, including instant oatmeal, contain 307 calories per cup. One cup of oatmeal provides 10.65 of protein, 5.28 g of fat and 54.84 g of carbohydrate. It contains 8.2 g of fiber, including 4 g of soluble fiber. The soluble fiber in fruit and cream varieties of instant oatmeal do not meet the 3 g threshold for proven cholesterol benefits.
Studies
More than 100 studies attest to the ability of oats to reduce LDL cholesterol, according to a review by U. Tiwari and E. Cummins, researchers at University College in Dublin, Ireland. The pair measured the effects of oats and barley on improving LDL cholesterol, triglycerides and high-density lipoprotein, also known as HDL or “good” cholesterol. Eating 3 g of soluble fiber from either oats or barley proved successful in reducing LDL cholesterol, according to the report in the April 2011 edition of “Nutrition.” Oatmeal and barley proved less helpful in improving other lipids.
Fruit and Cream Oatmeal
If you want to enjoy the benefits of the soluble fiber in whole oats and the taste of fruit and cream oatmeal, you can make your own version at home. It takes about 2 1/2 minutes in the microwave or about 6 minutes to cook it on the stove. To cook in a microwave, combine 1 cup of oats and 1 to 2 cups of non-fat milk, almond milk, soy milk or rice milk in a bowl. Use the lesser amount of milk if you like a nutty consistency to your oatmeal and the larger amount if you prefer a mushy texture. Add 1/2 cup blueberries, sliced peaches or diced apples. Sprinkle with cinnamon and cover loosely with plastic wrap. If cooking on the stove, bring milk to a boil before adding oats. Cook until oatmeal reaches desired texture. You can also slice fresh fruit – bananas, for instance – on top of the cooked oatmeal. For protein and extra fiber, add a handful of almonds or walnuts.
Fiber
Aim to include 5 to 10 g of soluble fiber in your daily diet. Include 25 g of total fiber in your daily diet if you’re a woman and 38 g if you’re a man. This amount includes both soluble fiber, found in oatmeal and the fleshy part of fruit; and insoluble fiber, found in vegetables and whole grains. Oatmeal provides both soluble and insoluble fiber. Soluble fiber, in addition to lowering cholesterol, can also help you lose weight and reduce your blood pressure and blood sugar levels. Insoluble fiber helps improve digestion and regulate bowel movements.
References
- United States Department of Agriculture Nutrient Database
- Quaker Oats: Frequently Asked Questions
- • "Nutrition"; Meta-Analysis of the Effect of Β-Glucan Intake on Blood Cholesterol and Glucose Levels; U. Tiwari and E. Cummins; April 2011
- MayoClinic.com; Cholesterol -- Top Five Foods to Lower Your Numbers; May 2010
- American Dietetic Association, Eat Right: Health Implications of Dietary Fiber, 2008
- MayoClinic.com; Dietary Fiber -- Essential for a Healthy Diet; Nov. 19, 2009
