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I know there are a lot of fad diets and then there is calorie counting as a more science based approach. I myself do calorie counting and follow a strict diet in order to avoid overeating. How do you eat all day, you follow a system?
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this post was submitted on 27 Oct 2023
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I try to eat 80% to 90% minimally processed foods, and the rest is "fun" food. This is what makes me feel good and keeps me from putting on weight. If I consume too much processed stuff I feel like garbage - I'll feel tired, get headaches, and feel achey (shit just hits you harder when you're older).
Minimally processed is stuff like oatmeal, fruit, veggies, lean meats, beans, and rice. I try to eat some fermented stuff every day if I can, usually in the form of fermented dill pickles or kimchi. I try to vary my foods as much as I can, since variety is good for your gut microbiome.
I eat oats too, have you heard of the rumor that oats bind vitamins/minerals and thus you eat a a healthy breakfast with oats and fruit but the oats suck up all the nutrients and you get nothing out of it? I am not sure why but i think they claimed there was some binding agent in oats, like some chemical compound.
You're probably thinking of phytic acid. While it is present in raw oats, cooking it breaks it down. Most oats you buy from the store have been steamed, so it's even already cooked before you do anything with it. Cooking breaks down a lot of these types of compounds.
I've been eating them raw for years ๐ฌ
Can you find that claim in a reputable scientific study or at least a reputable journal (not an anti-carb paleo or keto blog)? I'd like to know more, but I can't find anything that isn't woo science.
While they contain phytic acid, I don't know if they contain enough quantity to counteract all the veggie/fruit nutrients you eat with it.
https://www.sciencedirect.com/science/article/pii/S1756464622000081
That article indicates that isolated phytates resulted in reduced absorption of calcium, iron, and zinc, but no significant effect was found when consumed in a matrix. Furthermore, phytate-containing grains tended to contain other compounds such as fermentable fiber that increased the bioavailability of those minerals, resulting in very little effect. So if that's the only evidence we have to go by, it doesn't sound like oatmeal is going to prevent you from absorbing the nutrients from fruits and veggies you eat with it, nor does if have any affect on the other nutritional benefits derived from oats.
I am not sure what evidence there is or what studies were the basis of the rumors I've heard, this study was what I found on google ๐