Ready for breakfast: crunchy, textured oatmeal topped with brown sugar. Photography by Claire Freierman. WHAT IT IS: “Gourmet” oatmeal. WHY IT’S DIFFERENT: A blend of oatmeal and six other whole grains creates great texture and flavor—a world apart from Quaker Oats and other brands. WHY WE LOVE IT: The texture and the taste— Cranberry Almond Oatmeal, for example, is not redolent of cherries and almonds. There’s just a nice, subtle touch. WHERE TO BUY IT: HollysOatmeal.com		Holly’s Oatmeal: Perfect Porridge Page 4: Oatmeal Nutrition & Health This is Page 4 of a four-page review. Click on the black links below to visit other pages. INDEX OF REVIEW Page 1: Capsule Report Page 1: Introduction Page 2: Different Types Of Oats Page 3: Holly’s Oatmeal Varieties Page 3: Oatmeal Toppings Page 4: Oatmeal Nutrition & Health Page 4: Buy Online MORE TO DISCOVER THE NIBBLE’s Gourmet Cereals Section Other “Top Pick Of The Week” Breads & Cereals PRODUCT FIND #2:  Crepini Café Crepes Now you can have delicious crepes at home, anytime. RECIPE: Chocolate Brownie Waffles If you don’t want to send for crepes, you can make these at home. See our daily notes of interest on Blog.TheNibble.com. Follow us on Twitter. See the Table of Contents of the February issue of THE NIBBLE, plus the back issues archive and our most popular articles. All of the Top Pick Of The Week newsletters are permanently archived on TheNibble.com, in chronological order and by product category.

Oatmeal, Health & Nutrition

As a whole grain food, oatmeal is high in soluble fiber, niacin, riboflavin and iron, low in fat, and a source of protein. A half cup (57g) of dry oatmeal has 150 calories, 25 calories (3g) from fat. The role of whole-grain foods, like oatmeal, in the prevention of chronic disease is becoming more evident. According to Quaker Oats:

• Heart Disease. A heart-healthy food, 3g of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. In 1997, the FDA approved this health claim for foods high in oat bran or rolled oats. More than 40 scientific studies have shown that eating oatmeal daily may help lower blood cholesterol (the beta glucan in the oats removes the LDL, the “bad” cholesterol, while maintaining the good cholesterol that the body needs). According to Quaker, three-quarters cup of oatmeal each day will help lower cholesterol. In general, eat at least three servings of whole grains daily.
• High Blood Pressure. Emerging research suggests that oatmeal may help maintain healthy blood pressure levels and may help promote healthy blood flow. Oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.
• Diabetes. Oatmeal is diabetic-friendly. The American Diabetes Association recommends that people with diabetes eat whole grains like oats. The soluble fiber helps to control blood glucose levels by slowing the rate of digestion. (Cooked oatmeal has a lower GI value than uncooked, because cooking releases water-soluble fibers from the flakes.)
• Cancer. Substances in whole grains may help prevent certain kinds of cancer, including cancers of the colon, stomach, and prostate. According to the American Institute for Cancer Research, the outer layer of whole grains contains high amounts of cancer-fighting phytochemicals, including lignans and phenols.
• Energy. Oatmeal helps to bolster energy levels. Having energy sustained through the morning may be another benefit of making oats a regular part of a daily diet.
• Weight Management. As a diet food, the soluble fiber in oatmeal and other whole grains absorbs a considerable amount of water, which significantly slows down the digestive process. They promote a feeling of fullness, and you’ll feel full longer. They’re also nutritious.
• Regularity. Whole grain foods promote a healthy digestive system. The fiber helps achieve regularity.

With the exception of certain flavored varieties, oatmeal is 100% natural (Holly’s flavored varieties are 100% natural). Every type of oatmeal can be prepared in a microwave oven. But when you make Holly’s Oatmeal, you’ll have a new perspective on porridge. For entirely different reasons, you may extend your empty bowl with the request, “Please...may I have some more?”

— Karen Hochman

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