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Q: How much cholesterol-lowering
power can I expect from one bowl of oatmeal a day?
A: The best research linking oatmeal consumption and
cholesterol levels shows drops of about 10 mg/dl in LDL ("bad")
cholesterol with a daily serving of 3/4 cup of quick or old-fashioned
oats as measured before cooking. A standard serving, according
to the label, starts with a half-cup of oats, so the 3/4 cup
would be one-and-a-half servings. This amount of oats –
equivalent to three packets of instant oatmeal – provides
three grams of soluble fiber. Although oats’ fiber (beta-glucan)
is established as effective in lowering cholesterol, research
also supports aiming for soluble fiber from a variety of sources,
such as barley, legumes and many fruits. According to the National
Cholesterol Education Program, increasing consumption of soluble
fiber by 5 to 10 grams a day can decrease LDL cholesterol about
five percent. The program’s guidelines recommend aiming
for a total of at least 5 to 10 grams of soluble fiber daily,
and preferably 10 to 25 grams a day. So if two or three bowls
of oatmeal is unrealistic for you, you could reach the overall
target by combining options. For example, you get 2 grams of
soluble fiber from each 1/2 cup oats (measured before cooking),
2 or 3 grams from each 1/2 cup of kidney beans or other legumes,
and 1 or 2 grams from each piece of fruit or each half-cup of
broccoli, carrots or some other vegetables. The amount your cholesterol
drops will likely also depend on what foods oatmeal replaces:
if it means you’re omitting some unhealthy foods like bacon
and sausage or doughnuts, it may lead to a bigger change in blood
cholesterol than if it replaces a generally healthy choice like
a bowl of shredded wheat. |
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Q: I hear so much about
antioxidants in dark chocolate providing health benefits. Does
milk chocolate really offer nothing?
A: In equal size portions with equal calories, dark
chocolate provides nearly three times the total antioxidant power
that you get from milk chocolate, according to USDA data. Studies
show that the higher the nonfat cocoa solids, the higher the
antioxidant compounds chocolate contains. But milk chocolate’s
antioxidants are also significant. In fact, the ORAC score (a
measure of antioxidant power) of milk chocolate is higher than
that of red grapes, blueberries, nuts or almonds if you compare
equal weights of all foods. But that’s not a fair comparison,
since you’d get many times more calories getting those antioxidants
from chocolate (whether milk or dark chocolate) than from fruit.
Furthermore, although nuts are
concentrated in calories, they provide additional benefits beyond
their antioxidants, such as fiber, protein and other nutrients.
To maintain a healthy weight most people should limit chocolate
to small amounts daily so it will only provide a fraction of
a day’s antioxidant total compared to antioxidants from
vegetables, fruits, whole grain, beans, nuts and other selections
such as tea or coffee. Bottom line: You get more antioxidants
from dark chocolate, but if milk chocolate is your preference,
enjoy it and keep your focus on a balanced diet for the health
benefits.
Q: Are tonic and club
soda good low-sugar alternatives to regular soft drinks and sweetened
mixers?
A: Club soda is a zero-calorie, zero-sugar beverage.
However, tonic is not. Even though it does not taste very sweet,
12 ounces of tonic – with 124 calories and 32 grams of sugar
(8 teaspoons) – is only slightly lower in sugar’s empty
calories than regular soft drinks, which may contain from 135
to 150 calories in the same portion. And choosing tonic saves
nothing compared to sweet mixers like Collins mix. The big calorie
savings with these drinks would be drinking your tonic with just
a squirt of lime or lemon and omitting the alcohol. If you’re
really trying to avoid concentrated sugar and calories, stick
with club soda, unsweetened seltzer and sparkling water options. |
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