Oat bran has solid science behind it. A source of soluble fiber (beta-glucan) that has proven effects in lowering post-meal glucose by about 23% with comparable reduction in insulin spikes. Also measurable reduction on LDL cholesterol by about 12%. There is good evidence of modest improvement in HbA1c and post-prandial glucose levels in T2DM patients.
Most of the studies ran for very short time (4-8 weeks) and were partially funded by the food industry pushing the oat products. Something to keep in mind.
Is it a one stop solution for metabolic health, no. Is it a good addition to a balanced diet, absolutely yes!
Worth a trial. My experience is that meat and fat are more filling so you eat less. Eggs are 2-3 dollars a dozen at Costco. Potatoes are cheap. A half pound of hamburger is maybe 3-4 dollars. Cheese is filling.
Rice and noodles are cheap but the insulin spike and blood sugar crash leave you hungry in a few hours.
Each person is individual and experience will vary. And each experience will vary over time. I did vegan for 5 years and put on 50 pounds of fat.
Not so simple for everyone. Not everyone can afford a diet primarily of meat and vegetables, we eat what we can afford.. Rice and noodles can stretch meals further. Meat is expensive.
Is a fact that food prices have gone up significantly in recent years, but this article is not instructing anyone to eat meat or any specific source of protein.
While most fresh cuts of meat are priced around $7.00 - $15.00 a pound, they are hardly the only source of protein. Dry beans are generally less than $2.00 a pounds and they are a great source of protein and fiber. Most canned fish cost less than $5.00 a pound and a great source of high quality protein and heart healthy omega fatty acids. Boneless pork chops are priced at less than $6.00 a pound while chicken thighs and drumsticks are less than $3.00 a pound. A dozen large eggs is costs less than $1.50 a carton. A head of lettuce is less than $3.00, fresh carrots less than a $1.00 a pound and potatoes less than $0.50 a pound. Most frozen vegetables are less $2.00 a pound.
All these prices are locally sourced from Walmart, they are likely different where you live. They present less expensive alternatives to beef and illustrate how affordable vegetables in general really are.
Sorry about that. The resources are posted to my Gmail Drive and access was set to everyone. Not sure why you can't, but I will send it to you as an attachment via email.
Great summary for very doable actions to increase your health. Wonderfully done!!
Thanks
Wow. A lot of advice that is applicable! Thankyou.
What are your thoughts on oat bran?
Oat bran has solid science behind it. A source of soluble fiber (beta-glucan) that has proven effects in lowering post-meal glucose by about 23% with comparable reduction in insulin spikes. Also measurable reduction on LDL cholesterol by about 12%. There is good evidence of modest improvement in HbA1c and post-prandial glucose levels in T2DM patients.
Most of the studies ran for very short time (4-8 weeks) and were partially funded by the food industry pushing the oat products. Something to keep in mind.
Is it a one stop solution for metabolic health, no. Is it a good addition to a balanced diet, absolutely yes!
Thank you! Great info, validating for me, will continue.
Simpler to eat less carbs….
Worth a trial. My experience is that meat and fat are more filling so you eat less. Eggs are 2-3 dollars a dozen at Costco. Potatoes are cheap. A half pound of hamburger is maybe 3-4 dollars. Cheese is filling.
Rice and noodles are cheap but the insulin spike and blood sugar crash leave you hungry in a few hours.
Each person is individual and experience will vary. And each experience will vary over time. I did vegan for 5 years and put on 50 pounds of fat.
Experiment and see what is right for you.
Not so simple for everyone. Not everyone can afford a diet primarily of meat and vegetables, we eat what we can afford.. Rice and noodles can stretch meals further. Meat is expensive.
Is a fact that food prices have gone up significantly in recent years, but this article is not instructing anyone to eat meat or any specific source of protein.
While most fresh cuts of meat are priced around $7.00 - $15.00 a pound, they are hardly the only source of protein. Dry beans are generally less than $2.00 a pounds and they are a great source of protein and fiber. Most canned fish cost less than $5.00 a pound and a great source of high quality protein and heart healthy omega fatty acids. Boneless pork chops are priced at less than $6.00 a pound while chicken thighs and drumsticks are less than $3.00 a pound. A dozen large eggs is costs less than $1.50 a carton. A head of lettuce is less than $3.00, fresh carrots less than a $1.00 a pound and potatoes less than $0.50 a pound. Most frozen vegetables are less $2.00 a pound.
All these prices are locally sourced from Walmart, they are likely different where you live. They present less expensive alternatives to beef and illustrate how affordable vegetables in general really are.
Very solid advice. There are a lot of alternative sources of protein besides meat.
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I got it. Thankyou!
Sorry about that. The resources are posted to my Gmail Drive and access was set to everyone. Not sure why you can't, but I will send it to you as an attachment via email.
Thank you I got it! Summarizes your article in one neat drawing! :)