Homemade Granola

A few years ago, one convincing study about oats created a plethora of oat-based products. The obsession with oats subsided for a time, but oats are back in vogue. The first food-based health claim that the Food and Drug Administration (FDA) approved was for oats. Oats, oat bran, and whole-oat products contain the soluble fiber beta-glucan, which aids in decreasing blood cholesterol levels by binding bile acids in the intestine. This process helps to carry cholesterol out of the body.

Homemade Granola

The FDA's health claim for oats was a decreased risk of cardiovascular disease. The FDA stated that foods containing whole oats (whole oats, oat bran, and oat flour) must have at least .75 grams of soluble fiber per serving to benefit the heart. (This type of fiber is soluble in water and acts like a sponge in the body, soaking up toxins.) This translates to 1-1/2 cups of cooked oatmeal, 1 cup of cooked oat-bran cereal, or 3 cups of ready-to-eat cereal with oats. Eating oats as part of a balanced breakfast with oatmeal, fat-free or soy milk, fruit, and juice is a quick and healthful way to start your day.

Psyllium, another soluble fiber, has health effects similar to beta-glucan. It's found in dried beans, peas, barley, apples, citrus fruits, corn, flaxseed, as well as oats, and oat bran. The benefits of psyllium don't stop with heart disease. Whole-grain foods can also reduce the risk of breast and colon cancers. Brown rice, oatmeal, corn bran, wheat germ, and breads (those listing whole wheat as the first ingredient) are good sources of whole grains, which contain insoluble fiber. (Insoluble fiber is not soluble in water and acts like a broom in the body, sweeping away waste.) Refined grains, used in white bread or white flour, have almost all phytochemicals removed. Therefore, choose whole-grain foods when you can.

Miracle Food Chart