27 Oct Fiber and Cholesterol
We hear about the importance of fiber all the time. But why is it so important to our health? Our intestines are composed of many small muscles that contract and relax to help move the “food” through (think of a worm), the more fiber we eat, the more those muscles have to work to move the food through. So fiber helps keep our intestines in shape. Fiber also helps to keep us “regular” by adding bulk to our waste and fiber helps lower cholesterol.
As fiber is digested and broken down in the stomach and small intestines, it develops into this gelatinous substance . This “gel” kinda absorbs the extra cholesterol that isn’t being absorbed into the blood stream and carries it out, thus lowering the amount of extra cholesterol in your system. Adult men should aim for at least 30 grams of fiber a day and women should shoot for 25 grams.
A great source of fiber is oatmeal. Steel cut oats are best, as they contain the most bran, followed by rolled oats. Quick oats (also known as instant oats) are the most processed and the texture is usually mushy. While steel cut and rolled oats take more time to cook, they can be cooked ahead of time in a large batch and reheated later. You can get 5 grams of fiber in a serving of steel cut oats, and 7 grams of plant based protein!
Other good sources of fiber: beans, brown rice, popcorn, potato with skin, berries and nuts.
One of my favorite oatmeal recipes, especially on chilly mornings includes flax seeds (omega 3’s) and apples (even more fiber). It’s started on the stove than baked in the oven, and is easily stored in the fridge for later in the week. The recipe makes enough for 4, but can easily be doubled, or even tripled to feed a crowd.
Baked Apple Cinnamon Oatmeal with Maple Syrup
Ingredients
1 cup steel cut oats
1 teaspoon Cardamon
1 teaspoon nutmeg
1 teaspoon cinnamon
1/2 teaspoon ground ginger
2 Tablespoons flax seeds, whole
2 medium sized apples, sliced into thin wedges (any variety works here)
1/2 teaspoon salt
2 Tablespoons maple sugar
3 1/2 cup hot water
Directions
Preheat oven to 375 degrees and heat water
Toast oats in cast iron skillet (any medium sized flat pan will work as well), stir frequently so oats do not burn, after 3 minutes add spices and toast for an additional 2 minutes. Remove fro heat.
**if your pan is not oven safe, transfer contents of pan to a oven proof casserole dish**
Add seeds and salt, stir to combine. Layer apples slices on top of oats and pour hot water on top. Drizzle with 1 T of maple syrup.
Place in oven and bake for 40 min. drizzle remaining maple syrup on top and serve.
Serves 4.
Calories 277 * Fat 5.4g * Carbohydrates 52.5g (fiber 13.4g * sugar 12g) * Protein 8.4g
Other additions that would be great: walnuts, pecans, almonds, pumpkin seeds, berries.
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