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Taking oat bran to heart.

If you're obese, losing even 10 percent of your body weight can significantly improve your health. If you weigh 250 pounds, for example, losing 25 pounds may significantly reduce your risk of developing heart disease, stroke, cancer, and diabetes.

When we started using diets high in carbohydrate and fiber for diabetes, high blood fats, and other conditions, we found that some people lost weight without really trying. Often they had trouble eating enough calories to maintain their weight. Spouses reported that they lost weight too.

A high-carbohydrate, high-fiber, and low-fat diet promotes weight loss and maintenance for several reasons. Pure carbohydrate and pure protein each provide four calories per gram (a unit of weight). Pure fat provides nine calories per gram, and pure alcohol provides seven calories per gram. Therefore, high-fat foods usually contain over twice the calories per equal weight than high-carbohydrate foods do. If you avoid potatoes, rice, peas, bread, and other high-starch foods because you think these foods are fattening, you are wrong.

In general, to lose one to two pounds per week you need to cut 500 to 1,000 calories daily from your current diet. Mild to moderately overweight women usually lose weight, on 1,000 to 1,200 calories daily. Mild to moderately overweight men usually lose weight on 1,200 to 1,600 calories each day.

The best way to lose weight is gradually. However, people with large amounts of weight to lose can become discouraged with slow weight loss. If you need to lose more than 70 to 80 pounds or have health conditions that require quick weight loss, you might benefit from a more restricted diet of less than 1,000 calories daily. Your doctor or dietitian should instruct you on such a diet, which usually requires weekly medical supervision.

We began studying diets high in carbohydrate and fiber and low in fat (HCF diets) for people with diabetes in 1974. We soon discovered that these diets also lowered blood fats significantly, promoted weight loss, and decreased blood pressure. I started such a diet for myself and lowered my own cholesterol level from 285 mg/dl to 175 mg/dl.

Since 1974, experience with hundreds of people has shown eating the HCF way lowers blood cholesterol levels an average of 20 to 30 percent and blood triglyceride levels 15 to 60 percent, depending on initial levels. HCF eating also lowers blood pressure about 10 percent in people with high blood pressure. Many people on an HCF eating plan lose weight without really trying.

When you try to change one aspect of your diet, other aspects will automatically change in the right direction. Eating less fat usually means eating less cholesterol and eating more carbohydrate. Adding fiber to your diet increases your carbohydrate intake and lowers your fat intake.

Many studies show that groups of people who eat high-fiber diets have a very low rate of heart disease. The typical American male eats about 18 grams of fiber daily, and the typical American female, about 13 grams. Many U.S. health organizations now recommend a fiber intake of more than double this amount. A regular high carbohydrate and fiber plan provides about 25 grams of fiber per 1,000 calories eaten, or about 50 grams of fiber daily.

To increase your soluble fiber intake, eat more dried beans and peas, oat products, and fruits. We suggest including at least ten grams of soluble fiber in your diet daily. To give you an idea of the amounts involved: one-half cup of dry oat bran contains three grams of soluble fiber, and one-half cup of cooked beans contains two grams of soluble fiber.

As a general rule, including one bowl of oat cereal and two oat-bran muffins, one-half to one cup cooked dried beans or peas, or a combination of these foods daily will ensure adequate soluble fiber intake. This assumes you use mostly whole grains and eat at least three servings each of fresh fruits and vegetables daily. Oat cereals include oatmeal, hot oat-bran cereal, oat-bran flake cereals, or any other dry unsweetened oat cereals that list oats or oat bran as one of the first ingredients.

Perhaps you already have heart disease. Or perhaps you stand a much greater chance of developing heart disease because of a strong family history or other risk factors present. At your doctor's discretion, you may benefit from following a more aggressive HCF nutrition plan.

The aggressive plan specifies a fiber intake of 70 grams daily, or 35 grams for every 1,000 calories eaten. Soluble fiber accounts for about one-third of total fiber intake. To achieve this high fiber intake, you will probably need to use a product concentrated in fiber in addition to eating high-fiber foods.

When you think of protein foods, you probably think of beef, pork, chicken, fish, and perhaps eggs or milk. These foods are excellent sources of high-quality protein, but they are not the only sources. Grains, nuts, seeds, and dried beans, for example, contain as much as two to three ounces of meat. To get 65 percent of your calories from carbohydrate and still get adequate protein, you will probably need to make greater use of these vegetable proteins. Vegetable proteins contain no cholesterol, and with the exception of nuts and seeds, they also contain little fat.

Combining vegetable proteins or combining a vegetable protein with a small amount of animal protein yields a high-quality protein. Pasta and kidney beans, chickpeas and sesame seeds, peanut butter on crackers, low-fat cheese on bread, or skim milk on cereal are all examples of combinations that yield complete, high-quality protein.

To increase fiber intake from food in your basic diet, use such whole-grain cereal products as whole-wheat or pumpernickel bread, brown rice, or whole-grain breakfast cereals. Dried beans and peas are also high in fiber and are a good protein source.

In addition to the basic diet, we recommend psyllium and oat bran. Take two doses of psyllium, found in sugar-free Metamucil or Fiberall. Also eat one pound (dry weight) of oat bran weekly, or about two ounces (2/3 cup) daily. Eating at least two oat-bran muffins and one serving of oat-bran cereal daily, for example, will provide this amount. Oat bran can be used in the form of hot oat-bran cereal or incorporated into muffins, breads, soups, stews, and casseroles.

To keep total fat intake to 20 percent or less of calories, you will need to use only the leanest meats, limit red meat to two to three times weekly, remove all skin from poultry before cooking, and use small portions. You will also need to choose mostly nonfat dairy products, such as skim milk, and use no more than two to four teaspoons of added fat daily.

Added fat should come mainly from plant oils and products using liquid plant oils. Corn, soybean, safflower, sunflower, and sesame oils all contain mostly polyunsaturated fat and are good oil choices. Use soft or liquid margarines with these oils listed as the first ingredient.

Avoid palm, palm kernel, and coconut oils, which are more saturated than unsaturated. Also avoid any product with a hydrogenated plant oil listed in the first few ingredients.

New research shows monounsaturated fats also help lower blood fat levels. Populations who eat large quantities of such monounsaturated fats as olive oil have low blood cholesterol levels and low rates of heart disease. Of your added fat, up to one-half of it can come from such monounsaturated fats as olive, avocado, or canola oil.

Canola oil, a new type of oil from a plant called rapeseed, is marketed in the United States under the brand name Puritan oil. Besides being high in monounsaturated fat, canola oil contains a type of fat called omega-3, which also helps lower blood fats. Try to eat fish at least twice weekly, emphasizing those high in omega-3 fats to reduce blood fat levels.

Once you become familiar with such a diet plan, you won't need to spend any more time in food preparation than you do now. You'll probably save money on your food bills as well, because such foods as dried beans and peas, most cereals, and breads are relatively inexpensive.

Best of all, you and your family will enjoy better health and well-being.

Red Bean Lasagne (Makes 8 servings)

1 large onion, chopped

2 medium carrots, chopped

1 clove garlic, minced

2 tablespoons canola oil

1 can 16 oz.) tomatoes, cut up

1 can 16 oz.) red beans, drained

1/4 cup snipped parsley

1 teaspoon dried crushed oregano

1 teaspoon dried crushed basil

1 teaspoon salt, if desired

10 ounces frozen spinach, thawed

2 cups sliced fresh mushrooms

1 egg substitute

1 cup (4 oz.) shredded mozzarella cheese

1 1/2 cups drained low-fat cottage cheese

1/4 cup grated Parmesan cheese

3 tablespoons parsley

6 lasagne noodles, cooked

Cook onion, carrots, and garlic in oil. Add undrained tomatoes, beans. sugar, V4 cup parsley, oregano, basil, and salt. Bring to boiling. Cover; sim- mer 15 minutes. Mash beans slightly. Add spinach and mushrooms; sim. mer, uncovered, 15 minutes. Com. bine egg substitute, half of mozzarella cheese, cottage cheese, Parmesan cheese, and 3 tablespoons parsley.

Spread 1/2 cup bean mixture in 10' x 6' x 2' dish. Arrange two noodles atop. Spread with 1/2 cheese mixture, then 1/3 remaining bean mixture. Repeat layers twice. Bake, covered, in 375 F. oven 40 minutes. Top with remaining cheese.

Bake 5 minutes more, uncovered.

Turkey Burger

(Makes 8 2-ounce burgers)

1/3 cup oat bran

1 pound ground lean turkey

Pepper and garlic powder to taste

Mix oat bran with ground turkey to a consistency at Which burgers will hold their shape. Mix seasonings in while shaping patties. Portion patties to desired weight. There should be little shrinkage in cooking. Grill or cook in heavy skillet, using vegetable spray. Serve on toasted English muffin with. tomato, onion, and lettuce.

Post editors' admiration for Dr. Jim Anderson goes back ten years. His work was the genesis of our article "To Bypass or Not to Bypass " in 1980. He was a pioneer in treating diabetes with the highcomplex carbohydrate and high-fiber, low-fat diet (HCF). He urged diabetologists throughout the world to accept his HCF diet in lieu of the high-protein diet. Dr. Anderson began his career as a biochemist, and we first met him at an international convention of chemists. He is on the faculty of the University of Kentucky School of Medicine.
COPYRIGHT 1989 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1989 Gale, Cengage Learning. All rights reserved.

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Author:Anderson, James W.
Publication:Saturday Evening Post
Date:Jul 1, 1989
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