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Oatmeal with low fat milk



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ERICWS
SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
1/26/13 3:16 P

From what I can see, steel-cut oats have a marginal and minimal edge on old-fashioned rolled oats. I guess they taste a bit "nuttier", but I don't see much of a difference myself, and in terms of nutrition they are nearly identical, if not exactly identical.

I switched from quick-cook oats to old-fashioned this week, just because old-fashioned only take one more minute in the microwave than quick-cook. But steel-cut oats take a lot longer to prep, and I can't figure out why they're worth the extra effort- unless someone likes how they taste better.

It isn't for nutrition, as they aren't better.



JSCWONDER
SparkPoints: (213)
Fitness Minutes: (0)
Posts: 17
1/26/13 12:08 P

Hi simplelife12 and jodilhernandez. Thanks for your feedback.
I can't really find the steel cut ones where I am, but do lookout for them as I have also read that they are the best kind to get.
Yeah, berries sound great! Apples become too mushy for me, but they are my backup plan when the figs become boring. Figs were actually my substitute for sugar in porridge, so step 1has been done, and I don't miss the sugar anymore.
Diabetes is actually a concern as I mentioned earlier; I have extensive family history with it and want to avoid it for as long as possible.
Soda is something I avoid as much as possible; I've second guessed my McDonald's meals (yes, I know they are unhealthy) because of the drink they serve with it; infact I've switched to just a big mac mostly now (but I really miss the fries) when I do eat mcd's.
Any way thanks, and yeah, I'm actually a guy (waves fist at stupidly selected login name)





SIMPLELIFE2
Posts: 698
1/25/13 1:46 P

Have you considered switching from the packets? I don't know about your brand, but many have added preservatives and sugar. It also can get expensive. Plain steel cut oats are much better because they are the least processed. If you don't like the texture, you can cook them and then add slow-cooking rolled oats at the end for a more familiar texture.

I cook up a big pot on the weekend since it does take awhile and just dish it out of the fridge every morning. I don't think there is anything inherently wrong with dried fruits and they are far from the equivalent of soda. However, you may want to change it up once in awhile, You can get more volume with regular fruits at the same calorie count as dried. Apples would be good with the cinnamon. I like mixed berries since they have so many benefits. Since they are so expensive this time of year, I use frozen. A sprinkle of nuts may be good as well. The have healthy fat and added protein.





JODILHERNANDEZ
Posts: 252
1/25/13 1:34 P

Figs are healthy and great for you. Not everyone has Diabetes so no need to throw your problems and beliefs down someone else throat. 100 calories of figs is just fine. A normal person will have 0 problem with that and making her feel dumb or bad for eating a healthy breakfast to loose weight is ridiculous. She asked about nutrients NOT about your beliefs about her Fructose intake. AND to compare a Soda to some dried figs is insane,.A fig has a ton of fiber that slows the ingestion of sugar considerably were as a coke is a flood of sugar.



JSCWONDER
SparkPoints: (213)
Fitness Minutes: (0)
Posts: 17
1/25/13 1:20 P

Thanks for the detailed response, much appreciated!

I'll dig deeper into the SP tracker to familiarise myself better.



SLIMMERKIWI
SparkPoints: (120,998)
Fitness Minutes: (32,374)
Posts: 21,018
1/24/13 4:47 P

Hi JSCWONDER - my answer to that in general is 'no it is not' .... You have a family history of Diabetes, but you don't say that YOU have this, but IFyou have issues like Diabetes or other health/nutrition issues, then you will be best to talk with a Registered Dietician who can give you advice based on YOUR needs.

I was borderline pre-Diabetic and I also had very high lipids even tho' I was on Cholesterol reducing meds, and always ate a really healthy diet AND in a generally healthy range. It was only after losing a considerable amount of weight that my bloods all came back perfectly normal.

I use the SP Nutrition Tracker which is very good. My Dietician has seen the print-outs and is very impressed by the way it is set out and the feed-back given. On the main Nutrition page is a tab "See today's full report" and on THAT page are two pie charts - one with the recommended % fats/carbs/protein and the other with the % that you achieved. By using this you will be able to adjust them to resemble the recommended %

I hope that this helps.
Kris



JSCWONDER
SparkPoints: (213)
Fitness Minutes: (0)
Posts: 17
1/24/13 4:18 P

Hi Sunshine6442 and Kris
Yes, I eat the combo regularly which translates to alternate mornings mon, wed, fri and Sunday if I wake up early.
I add 2 figs which in total weigh 16g (sometimes goes to total 19/20g).
I use a diff source for nutrient info. That source suggests that 20g would have 50cals, and 9.6g sugar and a gl of 6
A family history of diabetes is a concern, do you feel that this quantity ofdried figs is excessive?




SUNSHINE6442
Posts: 1,749
1/24/13 8:13 A

Figs are very high in sugar, so for the most part people on low carb diets or with blood sugar problems will want to limit them. The Sparker said it was a part of her regular breakfast....dried figs have an average GI of 61 and a food with a glycemic index of 20 doesn't raise blood sugar much at all. Berries are healthful too and filled with fiber with very little impact on blood sugar.

Sure they have potassium and magnesium and fiber but eating too many can affect blood glucose...and I have found the best way to lose weight is to balance blood sugar, eat low glycemic fruits...and Ive lost 96lbs.....

The only way to truly tell how a food affects you is to check your own blood glucose...

...and I still say a fig has about 20 grams of natural sugar.....3 medium sized figs are 111 calories and thats what I go by...



SLIMMERKIWI
SparkPoints: (120,998)
Fitness Minutes: (32,374)
Posts: 21,018
1/24/13 5:57 A

SUNSHINE6442 - Sugar has 4 calories per gram. Below is a copy/paste from SP's Data Base:
Nutrition Facts
Granulated Sugar
Serving Size: 1 tsp
Amount Per Serving

Calories 16.3
Total Fat 0.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.0 mg
Potassium 0.1 mg
Total Carbohydrate 4.2 g
Dietary Fiber 0.0 g
Sugars 4.2 g
Protein 0.0 g


You are making comments about dried fruit as tho' they are bad. Yes, they have sugar, but they have loads of other nutrients and very beneficial fibre. I am not suggesting that eating bucket-loads is o.k. but eating them in moderation is actually excellent nutrition.

You mention Dried Figs - below is a breakdown from SparkPeople's own Data Base (copy/pasted) (and I must also add that most dried figs only weigh around the 20 grams)

Nutrition Facts
Figs, dried
Serving Size: 1 fig
Amount Per Serving

Calories 47.3
Total Fat 0.2 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 1.9 mg
Potassium 129.2 mg
Total Carbohydrate 12.1 g
Dietary Fiber 1.9 g
Sugars 9.1 g
Protein 0.6 g

Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 1.0 %
Vitamin C 0.4 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 3.1 %
Copper 2.7 %
Folate 0.4 %
Iron 2.1 %
Magnesium 3.2 %
Manganese 4.8 %
Niacin 0.6 %
Pantothenic Acid 0.8 %
Phosphorus 1.3 %
Riboflavin 0.9 %
Selenium 0.2 %
Thiamin 1.1 %
Zinc 0.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Kris



SUNSHINE6442
Posts: 1,749
1/23/13 9:27 A

The oatmeal is great...it helps lower cholesterol levels in the blood, but the figs, oh wow....
the figs are a load of concentrated sugar....when water is removed from fruit it concentrates sugar ....dried figs come in at around 20 grams of sugar....each and 1 g of sugar has 15 calories

One teaspoon of granulated white sugar is equal to about 4.2 grams. If you are buying a bottle of cola with 44 grams of sugar, you would divide 44 by 4.2 which is equal to 10 teaspoons of sugar....do the math on the figs.....figs have a higher concentration of carbohydrates and mostly in the form of sugar!

Why worry about the nutrients in the milk when your loading you bloodstream with sugar? ...but yes, and some nutrients are already lost in the pasturation process....

... you would be better off adding berries ..any kind of berries since they have the least impact on blood sugar and would help you lose weight faster....

Blueberries have Manganese which helps convert the proteins, carbohydrates and fats in food into to energy....



JSCWONDER
SparkPoints: (213)
Fitness Minutes: (0)
Posts: 17
1/23/13 9:20 A

Hi Kris thanks for your reply and for the link, it is nice and clear.
I will try your method too at some point!

Hi cam2438, I used to add apple along with the fig, but I found it got mushy. The dried fig retains its chewiness, and I like that contrast. The berry sounds delicious though.



CAM2438
Posts: 4,646
1/23/13 6:24 A

I also add some kind of fruit---blueberries, bananas, cantaloupe, etc.



SLIMMERKIWI
SparkPoints: (120,998)
Fitness Minutes: (32,374)
Posts: 21,018
1/23/13 4:46 A

I use a microwave for my Rolled Oats, but use water to cook it and make it real thick THEN add the milk and stir it in until it gets to the desired consistency. It only takes a couple minutes.

In answer to your question, tho', below is a link you may be interested in:
www.dailymail.co.uk/femail/article-138685/
Does-milk-lose-calcium-heat-it.html


Kris



JSCWONDER
SparkPoints: (213)
Fitness Minutes: (0)
Posts: 17
1/23/13 3:33 A

Ello,
Ive recently started kinda tracking what I eat. One of my regular breakfasts has become 16g oatmeal (Quaker Traditional Rolled Wholegrain) 150ml low fat milk (Liquid Nestle Nesvita Calcium Plus) and 2 dried figs chopped into bits (16g) + a pinch of cinnamon powder for taste.

I cook this as per the package directions: add milk and oats, bring to boil and then simmer for 5 mins. I add in the chopped figs and cinnamon powder in the last minute.

The way Ive been estimating nutrition is by adding in the values of each of the four ingredients.

Okay, coming to my question:
I just realized today, that I am boiling the milk for five minutes, does that change/reduce any of the nutrients in the milk?? I assume that the figs and porridge retain their nutrients and that less than 1g of cinnamon powder is immaterial either way.

My milk carton has the following elements listed: Cals, protein, fat, carbs, Vit C, Vit D, Calcium

Would appreciate any info that you could share.



 
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