Have you had your oats today?

I have always loved eating porridge, it’s such a hot, hearty and wholesome breakfast! I was keen to dig deeper and find out more about the health benefits of this King of Superfoods. Oats have become very popular in recent years too, you’ll find them served everywhere and supermarket shelves are crammed full of oat products (beware the prepackaged sachets of oats with added salt/sugar*). If you need convincing why porridge is the ultimate health food read on…

Boosts energy - porridge oats are high in complex carbohydrates and soluble fibre, which means they release energy slowly. A bowl of porridge should provide all the energy you need until lunchtime.

Helps concentration - the slow releasing complex carbohydrates in oats sustain energy levels, allowing full concentration to be maintained. Complex carbohydrates also stabilise and raise blood sugar levels.

Can help maintain weight loss - porridge oats are 100 per cent natural, with no added sugar, salt or additives, and are naturally low in calories. An average bowl of porridge made with water contains 171 calories.

Reduces diabetes risk slowly - digested foods such as porridge might cut the risk of developing non-insulin dependent diabetes by absorbing sugar from the gut and cutting the need for large quantities of insulin to be released.

Fights heart disease - many studies have shown that eating fibre-rich food such as porridge reduces the risk of heart disease.

Lowers cholesterol - porridge is rich in soluble fibre, which has been shown to lower blood cholesterol. High cholesterol occurs when fat builds up and constricts the arteries, reducing blood flow to the heart. Eating oats can improve blood flow and bind to cholesterol in the gut, aiding its removal from the body.

Fights cancer - oats are rich in the antioxidant vitamin E, which protects the body from the damaging free radicals that can cause cancer. A diet high in soluble fibre foods such as porridge oats might also help reduce the chances of developing bowel, colon and breast cancer.

Cuts childhood obesity - studies on children have also suggested the traditional Scots breakfast dish can also help children to keep obesity at bay. Youngsters who eat oats regularly are 50 per cent less likely to be overweight, one study of 10,000 children found.

Beats depression -porridge is high in Vitamin B6, which promotes the brain chemical serotonin. High levels of serotonin are associated with feelings of well-being and also aid relaxation and restful sleep. During the dark winter months levels of serotonin can fall, which can lead to the depressive condition Seasonal Affective Disorder.

Reduces blood pressure - a daily serving of oats can improve blood pressure control and reduce the need for anti-hypertensive medication, according to U.S. researchers.

Compared with other whole grains, oats have one of the highest concentrations of protein (boosting the immune system), calcium (strong bones), iron, magnesium, zinc, copper, manganese, thiamin, folate, and vitamin E on a per gram basis. They also score the highest on the satiety index!

How to make perfect porridge (serves 1)

• 50 g oats (or ¾ of a cup)porridge oats
• 250mls (or 1 cup) milk (try unsweetened almond/soya milk) or water, or a mixture of the two
• Pinch of salt (optional)

Method

Put the oats in a saucepan, pour in the milk or water. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn’t stick to the bottom of the pan. Or you can try this in a microwave - mix in a large microwave proof bowl, then microwave on High for 5 minutes, stirring halfway through. Leave to stand for 2 minutes before eating. This can be served with milk/cream or a little honey or maple syrup, though I don’t add any sugar. Toppings are very personal, my favourite is definitely cinnamon, flaxseed and berries!

Mix it up

Sprinkle with grated nutmeg/cinnamon or a mixed spice combination of cinnamon, coriander seed, nutmeg, caraway, ginger and cloves.
Mix in a handful of dried apricots and plenty of ground ginger.
Stir in stewed apple/plum/rhubarb.
Add nuts/seeds/mixed berries /chopped satsuma peel/coconut.  
Melt in peanut butter, then add flaxseeds and sliced banana.
Stir in sunflower seeds, walnuts and grated apple/pear.
Add chopped medjool dates and roasted hazelnuts.

Of course your morning oats don’t have to be the hot variety, you’ll find  fantastic recipes for choocy porridge, morning berry banana oat smoothie and berry and coconut oil porridge in the breakfast section of our blog recipes. These are super quick to make by blending the ingredients together until smooth, then sealing in an airtight container and refrigerating overnight - allowing the oats to become digestible (great for healthy bacteria in the gut!). We’ve had some great reviews about these, so give them a try!

Happy cooking

Alison x

* 50g pot of Quaker Oat So Simple contains 11.2 g sugar and 0.11g salt

Is gluten making you fat or worse?

I have been interested in the protein known as gluten (present in bread to improve elasticity, structure and give bread an over all better texture) since I researched the topic at university, particularly as around the same time one of my best friends was diagnosed with coeliac disease.

The autoimmune disorder is characterised by damaged lining of the small intestine. It was already known to ancient Greeks as κοιλιακός (keeleeakoss) i.e. disease of the abdominal cavity hence the name coeliac (Sestak k., Fortgang L 2013). Coeliac disease is much more than an intolerance, if gluten is consumed by a coeliac the patient will without doubt be unable to absorb nutrients and become seriously ill. However recent American studies have suggested that consuming gluten when there is any sensitivity to the protein, will result in potential fatal illness/disease in the longterm future. 

 Recent information has suggested a link between gluten and an inability to conceive. The friend mentioned above, who inspired my interest in gluten, had huge issues with falling pregnant and to my knowledge, gluten was not a suggested factor. It was only after giving birth to three children that she/doctors discovered the coeliac. Could she have had a gluten autoimmune sensitivity all the time which worsened into coeliac? Is there is a possibility? The reality at the moment is we just don't know. The most recent scientific studies are suggesting that there is more to gluten than just the coeliac end of the spectrum, in other words there are people who do not have clinical representations of coeliac, but do have gluten sensitivity. 

Unfortunately, tests in the UK are not sophisticated enough to detect different types of gluten sensitivity. If new information is to be believed, there may be one in four of us with gluten sensitivity which may result in either problems in the brain, muscle/joint issues and or diseases related to inability to absorb nutrients, resulting in disease or illness.

In my general diet, I consume low amounts of food that contain gluten during the week. I have found that I have higher energy levels and have been able to stabilise my weight and blood sugars by reducing gluten and carbohydrates. However, after consuming gluten as a weekend treat or a birthday cake etc. I find myself feeling lethargic and low in energy. Recent information has suggested that consuming gluten may affect us internally for up to 6 months afterwards (only for those who have a potential gluten disorder/sensitivity). 

Reading around gluten recently has also led me to a protein named casein which is found in milk. There are indications that 70% of coeliac patients have the same sensitivity to dairy because of the structural similarities of casein and gluten (food for thought).

In order to write this about personal experience I decided to challenge myself to cut gluten completely for 21 days. I certainly struggled at the weekend at first, however I was relieved to know I could have wine! I also had salted peanuts as my junk food treat (not good to have too much of!). But the point is, I made sure I did not feel deprived. Although I thought I did not have much gluten, there were certain foods I was unsure of, so I cut out most starchy carbohydrates too. Therefore my self-experiment results could be due to the low carbohydrate rather than the gluten (however when I start to slowly introduce in a week’s time I will be able to gauge this). Anyway, five days in my foggy brain had cleared and I was feeling sharper… a real plus although I have to admit I just added more work to the mix! I was generally feeling higher in energy. What is more, on day ten I decided to step on the scales (I do not as a rule weigh myself very often, however I have been stable for a number of years (give or take a pound or two). I was shocked to find I had dropped 4 pound in weight! Again, I emphasise, I can not be sure that this is due to the gluten, although there is a school of thought, that if you drop weight quickly when you cut gluten you are more likely to have a gluten sensitivity.

So what does that mean for us? My opinion on this is we can get to know what our bodies need by how we feel. If you feel low in energy, mood etc, a good way to start is to cut out fructose, gluten and dairy for 21 days and record how you feel. You will feel withdrawal, so having plenty of healthy foods and snacks with you will help e.g. unsalted nuts, seeds, boiled eggs and drink lots of water and herbal teas.  After the 21 days, start to introduce a piece of fruit each day and again record how you feel, gradually reintroducing dairy and after a few weeks a slice of bread/small portion of pasta. You will know then how your body feels and if you have a sensitivity to any of the three potential offenders.

Information and tips:

1. Good and bad gluten - there is more than one type of gluten. The gluten that is bad for some of us is found in wheat, barley, spelt and rye. 
2. Avoid highly processed gluten free food, they are generally high on the glyceamic index so cause weight gain and can include a lot of sugar!
3. Drink lots of water.
4. If it feels to extreme to cut out all offending foods at once, start with one for 21 days, and then depending on how you feel carry on with the others later.
5. Eat lots of meat, fish and vegetables - add chilli, garlic and spices to make your meals more interesting. Soups and stews are very filling.
6. If you need lose weight to reach a healthy weight for you, then the most effective way is to reduce starchy carbohydrates. The amount depends on activity levels.