Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
So here's a question that has been in the back of my head for years, but I would stuff it back down so it wouldn't stress me out.
Oats (as in oatmeal, regular, dry, etc) have 154kcal per 40g, and contain 3.8g of fiber.
Oat BRAN, on the other hand, has 102kcal per 40g and 6g of fiber.
How is that possible? Every single nutrition db out there has these numbers - is the USDA smokin' it and the oat bran is more like ~145kcal for 40g (to count for the extra fiber)?
Long story short, does every morning's breakfast need to get re-calced up 40 calories?
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Have you seen plain oat bran at the health food store? You'll see it's not like whole oats at all. It's dry and nowhere near as dense. Trying to eat 40g worth would be like chewing sawdust.
Oatmeal is the entire oat, not just the bran, so it contain a small amount of protein, fat and starch.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Not much good on its own, I agree. It's good as a volumizer though. Useful for things like pancakes/waffles (I make a mean protein waffle), in oatmeal itself, in a meatloaf, etc, etc.
I love oatmeal, but I like oat bran on its own just fine.
So, now you asked for it - my super awesome morning porridge recipe I eat damn near every day. Allocate at least 10 minutes and as much as an hour to this process, depending on your busy-ness at work and/or patience.
1. Take: 44g of oat bran
2. Add: 1 cup of hot water, minimum. And some salt.
3. Nuke the puppy on and off (or cook in pot like normal person who might have a stove instead of just a microwave at work) for a total of about 2 minutes, making sure not to let it boil over (because that is just disgusting and a horrific mess to clean up - trust me, I know).
4. Add more water while cooking if its getting pretty thick. Don't worry, we'll be correcting later.
5. Let it sit to cool down - this is critical before step 6! It will take a good 30 minutes if you just plunk it on the counter (but this does have the side effect of making it even thicker). You could also add some cold water, or some ice cubes to hasten the process. Get it down to "stick your finger in it" warm, and you've added enough liquid to make it fairly gloppy.
6. Now stir in 22g EGG protein powder. Only EGG WHITE protein here, whatever flavor your little heart desires. Best tasting is ON. Prove me wrong, please - they're expensive!
7. Another round of nuking ensues. About 2 minutes total, stirring several times to break up the thickening edges.
8. At the very end, you'll have a very thick yet HUGE bowl of hot cereal - volume of about 3 cups. Add non-calorie sweeteners at will, and a glop of PB if it floats your boat (especially good with chocolate protein powder and a teaspoon of cocoa powder stirred in as well).
With a teaspoon of PB (7g?), here are the macros:
234 kcal
7g fiber, 32g total carbs
27g protein
7g fat
How does it work? Well, you have to cool down the mixture so the egg white doesn't scramble when you add it. Then, when re-warming, you are effectively making a custard or souffle type deal - the egg white makes everything far thicker and more voluminous than whey ever could. For equal thickness porridge with whey and same macros, you'd have less than half the total volume in the end.
Yeah, its insane. With 2 cups of coffee and 1.5oz of half & half, I'm just over 300 calories and a darn awesome load of hot food to keep me going until mega-salad time at lunch.
Obviously, tweak the amounts all you'd like for your own macros - they key is the runny cereal + egg white + heat = thick porridge.
Cheers!
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Not much good on its own, I agree. It's good as a volumizer though. Useful for things like pancakes/waffles (I make a mean protein waffle), in oatmeal itself, in a meatloaf, etc, etc.
if i'm gonna eat waffles or pancakes, i prefer the real processed kind with strawberry gunk.
oat bran in meatloaf? ickkk!! meat+eggs+spices+crackers and ketchup.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Not sure if Oat Bran is different from what you find in the store labeled Oat Bran Cereal. I buy Hodson's Mills and eat it almost everyday. Love it more then oatmeal.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
I *still* think the oat bran calories are low. Hmmm....
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Not sure if Oat Bran is different from what you find in the store labeled Oat Bran Cereal. I buy Hodson's Mills and eat it almost everyday. Love it more then oatmeal.
this is oat bran...
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
if i'm gonna eat waffles or pancakes, i prefer the real processed kind with strawberry gunk.
oat bran in meatloaf? ickkk!! meat+eggs+spices+crackers and ketchup.
Time to revise that meatloaf!
Meat+eggs+spices+oats+tomato paste+salsa.
Ketchup...bread...what the hell.
Done and done.
No clue about the oat bran. More fibre in it reducing the calories? No clue.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
I was at the health food store tonight and I looked around at oatmeal and oat bran. Looks like serving sizes vary from 1/4 to 1/2 cup, but the weight in grams was all over the place -- e.g. 1/4 cup was 30 grams, but 1/2 cup was not 60 but 45.
Probably the best thing to do is measure out your portions on a scale and use the calorie calculations based on the weight, not the volume.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Adding up all the numbers, I get 335kcal per 100g of oat bran, which makes my 44g serving worth 147kcal, instead of 108.
Until the USDA reverses course, I'll plug in 60g into fitday to accomodate.
Sheesh.
You think you know how many calories are in stuff... even using a gram scale.
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Oat Bran calories - weirdly optimistic?
More fibre in it reducing the calories? No clue.
Linear Mode
