Traditional VS Quick Oats

As nutritionists we LOVE oats, they taste delicious with a pinch of cinnamon and a drizzle of honey especially on those cold winter mornings. Clients are often surprised when we recommend a bowl of hearty porridge for breakfast, but we explain that oats are packed with nutritional goodies! Oats are high in protein to keep you fuller for longer and provide your body with building blocks for life. A rich source of both soluble and insoluble fibre oats can assist gastrointestinal health, along with supporting cardiovascular health to help mop up excess cholesterol and glucose in the digestive tract. Oats are also powerful antioxidants, and have anti-inflammatory properties that can help to reduce the formation of atherosclerotic plaques in arteries, therefore reducing risks of cardiovascular disease. They also assist to maintain blood sugar levels in diabetics, and scientific evidence has found consumption of oats can improve immune health, protect against cancer formation, and assist in the management of body weight and childhood asthma. Further more, oatmeal can be used topically as an anti inflammatory lotion for the relief of dry itchy skin from dermatitis, and chemotherapy induced rash.

The question is, which oats do you buy? From steel cut to quick oats, the table below lists a number of common oats available in your local supermarket, and compares their nutritional value and cost. Steel cut oats are wholegrains with the outer husk removed and cut into smaller pieces, they are rich in bran and germ meaning they are an excellent source of fibre beneficial for gastrointestinal and cardiovascular health. Similarly, traditional and quick oats are also high in fibre and are your cheapest option at the super market the only difference between them is that quick oats are chopped for a quicker cooking time. The price of oats rises as you begin to choose sachets and flavours, which are also accompanied by a rise in sodium and refined sugars. Original sachets are basically quick oats in a convenient sachet form, but cost almost 3x the price per 100g. Quick High Fibre sachets have the highest fibre profile compared to all oats available on the market, but also have the highest sodium quantities and price. Lastly, quick brown sugar and cinnamon sachets have the lowest protein and fibre amounts, accompanied with high sugar profiles.

		Nutrients per 100g
Variety of Oats	Cost per 100g	Protein	Total Fibre	Beta Glucan	Soluble Fibre	Insoluble Fibre	Sodium
Steel Cut	0.88	12.8	9.7	4	4	5.7	12mg
Traditional	0.55	12.8	9.2	4.5	4	5.7	6mg
Quick	0.55	12.8	9.7	4	4	5.7	12mg
Quick Sachet –Original	1.44	12.8	9.7	4	4	5.7	12mg
Quick Sachet – Hi Fibre	1.51	10.9	15	3	4.9	10.1	41mg
Quick Sachet –Brown Sugar & Cinnamon	1.44	9.9	7.8	-	-	-	11mg

In conclusion, traditional oats are your best option, they are high in protein and fibre and low in sodium and refined sugars, to add additional fibre simply top with a teaspoon each of chia seeds and ground flax seeds, and a touch of organic local honey or fresh fruit to sweeten.

Sarah Campbell

Nutritionist at Naed Nutrition - Currambine

5 Tips to Staying Hydrated in Winter

You would never think hydration could be an issue during winter, as there is no way you could possibly become dehydrated as you are not profusely sweating like the hot days of summer. Dehydration can still occur in winter, if not at a more accelerated rate! Fluid loss occurs via water vapour loss from breathing, along with loss via an increased urine output, as the kidneys attempt to maintain blood pressure while blood vessels constrict as a survival mechanism in cold temperatures

Dehydration in winter can increase your susceptibility to illness especially colds and flu, along with common symptoms of fatigue, headaches and cramps. Hydration is essential for every day metabolic processes, along with fighting fatigue, detoxifying, facilitating weight loss, improving digestion and leading to clearer skin and less wrinkles. Meeting your fluid intakes of 1L per 20kg of body weight can be tough enough in summer let alone in winter! 

Below lists a few tips to meet your fluid needs this winter

#1 Herbal teas are a fantastic way to curb cravings and keep you warm this winter, they are full of antioxidants and when caffeine free, can add to your water intake – green, chamomile, lemongrass & ginger, or peppermint are a few of our favourite

#2 Soups and broths not only keep you warm in winter but when packed full off veggies, herbs and spices can facilitate immune health and help to prevent or suppress sickness

#3 Increasing your fruit and vegetable intake will add to your water intake along with providing your body with essential vitamins and minerals to provide all round winter nourishment

#4 Start your morning with a warm water and lemon. Before breakfast or any drinks for the day a warm water and lemon prepares your body for food, it aims to detoxify and clear out your system causing bowel movements and correcting the bodies pH balance

#5 Reduce your intake of processed and packaged foods along with holding back on the salt at the dinner table. Dehydration is significantly caused by a high sodium intake, so aim to prepare your own meals and use fresh herbs and spices to add flavour to your home made dishes.

Sarah Campbell

Nutritionist at Naed Nutrition - Currambine

Which Yoghurt Do I Pick?

Take a walk down the chilled section of your local supermarket and there is an abundance of yoghurt! Low fat yoghurt, organic yoghurt, lactose free yoghurt, vanilla yoghurt, diet yoghurt . . . the list is endless. Commonly marketed as a healthy snack or aimed to increase your calcium intake, why should we eat yoghurt, does it actually have any health benefits and which one should you choose?! The following article will compare and contrast common yoghurts seen at your local supermarket including Mundella, Five:am organic, Chobani, Liddells lactose free, Ski D’lite and So Delicious organic coconut, including comparisons of plain/natural, flavoured and vanilla within each brand.

Studies have shown that regular consumption of yoghurt in a balanced diet assists with weight loss and maintenance. Research has also found that probiotic intake via yoghurt consumption assists to improve immune health leading to decreased infection and severity of the common cold, particularity after prolonged antibiotic consumption. Probiotic ingestion also assists to improve gut and intestinal health, resulting in a reduction in bloating, constipation and diarrhoea. Regular probiotic ingestion is specifically effective in alleviating symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

High in protein to encourage satiety and fullness, yogurt is rich in a range of vitamin and minerals imperative to health, including:

Calcium - healthy bones & teeth, muscle movement, cardiovascular health

Phosphorous – healthy bones & teeth, energy metabolism, acid-base balance

B12 – cell synthesis, nerve cell health, energy metabolism
Riboflavin/B2 – energy metabolism

Mundella Greek Yoghurt
Macronutrients/100g	Natural	Honey	Vanilla
Protein	4.5	2.8	4.3
Fat	8.5	7.7	6.9
Carbohydrate	6.4	13.1	12.2

Five:am Organic
Macronutrients/100g	Natural	Honey + Cinnamon	Vanilla
Protein	5	4.8	4.7
Fat	4.5	5.2	5.1
Carbohydrate	6.1	13.7	11.6

Chobani
Macronutrients/100g	Plain	Mixed Berry	Vanilla
Protein	8.7	8	8.7
Fat	4	1.7	0
Carbohydrate	4.7	12.7	10.7

Liddells Lactose Free Yoghurt
Macronutrients/100g	Plain	Strawberry
Protein	4.5	3.8
Fat	2.9	2.5
Carbohydrate	10	12.2

Ski D’lite Yoghurt
Macronutrients/100g	Honey	Smashed Berry	Vanilla
Protein	4.9	5	4.9
Fat	1	1	1
Carbohydrate	16.8	15.1	14.9

So Delicious Organic Coconut Greek Style Yoghurt
Macronutrients/100g	Plain	Strawberry	Vanilla
Protein	1.7	1.7	1.7
Fat	4.2	3.8	3.8
Carbohydrate	18.7	21	22.9

Through the comparison of varied yoghurt brands and flavours we can see that natural or plain yoghurt displays the lowest figures in terms of fat and sugar, amongst high figures of protein. These figures translate to a healthy food option that will keep you fuller for longer, without added sugars causing blood sugar spikes increasing your risks of inflammation and a range of health conditions. At Naed Nutrition we recommend pot set yoghurts as the healthiest yoghurt option, this is because the yoghurt is fermented in the pot/tub it is sold in and is therefore nutritionally rich, Mundella and Jalna are popular brands available in your local supermarket, which also contain high amount of probiotics. To add sweetness and flavor to natural or plain yoghurt simply add fresh fruit or berries, along with nuts and seeds for additional fibre, antioxidants, protein and good fats for a healthy satisfying snack!

Sarah Campbell

Nutritionist at Naed Nutrition - Currambine