This delicious dish contains beta-glucan, a potent soluble fiber with blood sugar–regulating and immune system–boosting benefits. Five to 10 grams of soluble fiber per day has been shown to lower LDL and total cholesterol.” Oat bran also contains vitamin E, a well-known heart-protective vitamin. Baby dried strawberries and raspberries give a rich sweetness and hearty goodness, combined with top herbal powders such as galangal and Hawthorne known to protect and preserve the heart, and it tastes good! I add a touch of my sweet skinny sprinkles for flavour and to boost your metabolism making this the most delightful way to protect your heart. Eat with joy!
According to the National Health and Nutrition Examination Survey from 2009-2010, consumption of oatmeal accounts for about 20% of all whole grains consumed by U.S. adults! This percentage was virtually identical to the percentage of whole grains provided by all cold cereals combined. It was also not far behind the percentage of whole grains provided by all breads and rolls. In short, oatmeal is playing a very prominent role in intake of whole grains by adults in the U.S..
Both oats and oatmeal may provide us with special digestive benefits, partly in connection with their ability to increase the viscosity of our digestive tract contents. "Viscosity" refers to the thickness of the contents and their likelihood of flowing either too quickly or too slowly through our digestive tract. Too little viscosity means too quick of a flow. And along with too quick of a flow comes increased potential difficulty with blood sugar regulation. For this reason, it is very helpful for our foods to provide us with substantial viscosity so that these foods can pass through the upper part of our GI tract (and especially our small intestine) in a healthy way. Intake of oats and oatmeal has been associated with optimal levels of viscosity in which it becomes easier for food to pass through our upper digestive tract and improve our blood sugar regulation.
Healthy passage of oats through our digestive tract has also been linked to an improved sense of fullness when we eat this popular grain. In several studies, consumption of oatmeal has been associated with an increased feeling of fullness after being consumed, and the viscosity of the oatmeal seems to be important for this feeling to occur. Also important in this process may be a unique carbohydrate (called beta-glucan) that is present in oatmeal. In one recent study, oatmeal breakfasts (consisting of approximately ½ cup of dry oatmeal in 1 cup of water and microwaved for 2 minutes) were found to result in an improved sense of fullness (as well as a decreased desire to eat) at both one and two hours following the breakfast meal.
Smaller waist circumference, lower body mass index (BMI), and decreased risk of metabolic syndrome in adults have all been associated with oatmeal intake in recent studies. All of these measurements are associated with lower risk of health problems, including risk of obesity. As a general rule, the volume of oatmeal in these encouraging studies has been approximately 1 cup cooked, with an average fiber content of 4-5 grams. We mention the fiber content of oatmeal in this context because oat fiber has been shown to play a role in these health benefits. Also notable in this context are two unique nutrients found in oats: (1) beta-glucans, which are polysaccharide carbohydrates, and (2) steroidal saponins (including avenacoside A,1 and avenacoside B,2), which are sugar-related (glycoside) molecules found mostly in the bran portion of the oats.
Beta-glucans (mentioned above) have become a special area of research focus in the relationship between oat intake and improved blood sugar regulation. While some foods that we eat can cause abrupt increases in our blood sugar level following their consumption, the beta-glucans found in oats help prevent these abrupt increases when we eat oats. Specifically, between 3-6 grams of beta-glucans per serving of oats seem necessary to provide this moderating effect on our blood sugar level. We have seen one recent meta-analysis of six studies in this area ("meta-analysis" means that the results of multiple studies were statistically combined together in order to produce a more powerful statistical analysis) that showed lower levels of hemoglobin A1C (a blood test often used to assess blood sugar control over a three-month period) following daily consumption of approximately 1 cup cooked oatmeal at breakfast.
When taken as a group, the above studies on oats and oatmeal were one important factor in our decision to include oats or oatmeal on five out of seven days in our World's Healthiest Foods Meal Plan!
Hawthorn Berry Benefits
1) Improves Heart Health - Hawthorn berry powder may help manage high cholesterol and high blood pressure. Research suggests that hawthorn berries support heart function in people with conditions like congestive heart failure, atherosclerosis, and angina. Congestive heart failure occurs when the heart pumps blood at a slower than normal rate. Studies find that hawthorn supplementation decreases symptoms of heart failure such as shortness of breath and fatigue.
Atherosclerosis is a condition in which plaque builds up inside the arteries. The antioxidant properties of hawthorn berries can reduce the formation of plaque, to promote blood flow. Angina is characterized by chest pain that occurs due to the narrowing of coronary arteries. The chest pain is usually aggravated by physical activity or exercise, but studies find that hawthorn berries may improve angina symptoms by increasing arterial blood flow.
2) Supports Digestive Health - Hawthorn berries support the beneficial gut flora aka “good bacteria” that promotes nutrient digestion. The breakdown of fat is especially important for our digestion of meats and fatty foods. Hawthorn supplementation may be used to treat gastrointestinal problems like indigestion and stomach pain. A little bit of hawthorn berry powder may help soothe upset tummies.
3) Reduces Anxiety - Calm your nerves with a touch of hawthorn berry powder in your diet. Hawthorn berries promote blood circulation throughout the body, which helps lower blood pressure and relieve tension. One study examined the effects of hawthorn supplementation on patients with generalized anxiety disorder. The study concluded that hawthorn was more effective at reducing anxiety than the placebo.
Galangal.
Preventing Heart Disease and Cardiovascular problem. In blood circulatory system galangal reduces the cardiac contractions, cardiac output by increasing the blood supply to the gastrointestinal system and other vital organs. In ayurvedic or indian medication, galangal often served as heart disease traditional drug. Galangal is found as the best home remedy to prevent heart stroke in German-speaking countries such as Germany, Austria, and Switzerland. Even Dr Strehlew, the author of Bingen’s medicine mentioned galangal as a life saver from heart attacks. He is the one who promotes the usage of galangal in modern medication especially in promoting healthy heart to young generation.
Raspberries.
1) Antioxidant Powerhouse - Dried red raspberries are a treasure trove of antioxidants and anti-inflammatory compounds. The antioxidants in the fruit protect cells against the oxidative damage caused by the build-up of free radicals. This type of oxidative stress and inflammation is associated with heart disease, stroke, and other degenerative conditions. Including more antioxidant-rich foods like dried raspberries in your diet can help prevent the damage that free radicals do on our cells.
2) Packed with Fiber - A serving of dried red raspberries provides 6 grams of fiber, or nearly 25% of the daily recommended value. The great thing about raspberries is that they are a source of both soluble and insoluble fiber. Soluble fiber forms a gel in the body that binds with cholesterol and sugar, to reduce the amount that is absorbed by the bloodstream. This process helps lower harmful cholesterol levels and stabilize blood sugar. The insoluble fiber in dried raspberries is just as important to the overall health of the body. It does not absorb or dissolve in water so it is able to remove toxins from the colon and keep the digestive system on track.
3) Good Source of Nutrients - Not only are dried raspberries chock-full of protective antioxidants and fiber; they also provide nutrients like vitamin C, iron and calcium. Vitamin C supercharges the immune system to protect against illnesses, and promotes the formation of collagen, the protein that keeps skin smooth and resilient. Vitamin C also helps the body absorb minerals like iron and calcium, both of which are present in dried raspberries. Iron improves energy levels, and plays an important role in delivering oxygen-rich red blood cells throughout the body. Calcium is well-known for supporting strong bones and teeth, but it can also improve muscle function and reduce the risk of heart disease.
Strawberries.
Strawberries are heart-healthy and packed with vitamin C. They are also an excellent source of folate, which is a nutrient that's suspected (but not proven) to help protect your heart. Like blueberries, they contain compounds that help widen the arteries, which may prevent plaque buildup.
Organic Skinny Sprinkles - Encourage Weight Loss.
Skinny sprinkles are so good for you, they are tasty and interestingly nutritious to add to savoury foods or sweet foods, they will help speed up the metabolism and burn fat as well as easing fluid retention.
