For years, oatmeal and orange juice have been breakfast staples, but is there more to this pairing than just tradition? The concept of food synergy suggests that combining certain foods can unlock greater health benefits than consuming them separately. Epidemiologist David R. Jacobs, Ph.D., of the University of Minnesota, highlights this synergy, drawing parallels to cultural food pairings like Italians drizzling cold-pressed olive oil over tomatoes and the Japanese pairing raw fish with soybeans. "The complexity of food combinations is fascinating because it's tested in a way we can't test drugs: by evolution," says Jacobs.
The Synergistic Power of Oatmeal and Orange Juice
Recent research indicates that combining vitamin C-rich orange juice with real, unprocessed oatmeal can significantly boost cardiovascular health. According to the U.S. Department of Agriculture, this combination cleans arteries and prevents heart attacks with twice the efficacy of consuming either food alone. When you wake up and make yourself some oatmeal and reach for that glass of OJ, did you know that by powering these two breakfast staples, you optimize and level up the nutritional value of each?
Oatmeal: A Nutritional Powerhouse
Oatmeal, particularly steel-cut oats, offers numerous health benefits. Studies suggest that steel-cut oats are the healthiest even though they are slightly processed. Often referred to as Irish oats, steel-cut oats take longer to cook, contain the most nutrients (and anti-nutrients such as phytic acid), and taste nuttier than conventional oats. Unprocessed oats are high in fiber, calcium, and B vitamins, while being low in calories and sodium. Oatmeal contains soluble fiber that reduces your low-density lipoprotein (LDL), the “bad” cholesterol that can increase your risk of heart attacks and strokes. Soluble fiber appears to reduce your body’s absorption of cholesterol from the intestines. Whole grains such as wheat and oats contain fiber, raffinose, and starch. Oatmeal can help keep you from packing on pounds, according to a new study from the Journal of the American College of Nutrition.
However, it's crucial to consider the type of oatmeal. Plain oatmeal is indeed healthy. But packaged products such as Quakers’ Instant Maple & Brown Sugar have twice as many calories as plain oatmeal, largely from the 13 grams of sugar, the same amount of sugar as Cookie Crisp. Pure oats and pure oatmeal do not contain gluten. Oatmeal can go wrong if it is stored in a wet area. The wetness can cause the oatmeal to become ruined. Plus, dry oatmeal can pick up the odors of other foods, which will change the taste. Some people transfer their dry oatmeal to sealed glass containers to ensure longer shelf life. The critical thing to remember here is that the quality of oatmeal will slowly deteriorate over time. Its texture and color might change slightly, and so can its flavor.
Orange Juice: Vitamin C and Considerations
Orange juice is a good source of vitamin C and can be a healthy addition to a low-fat diet rich in fresh fruits and vegetables. The nutrients from orange juice may help lower your risk of severe medical conditions, but eating whole produce is a better choice. Some studies have suggested that higher pulp orange juice is more nutritious than no-pulp varieties because of the flavonoids contained in the pulp. The water in orange juice can help to hydrate our bodies. Juice can be described as water bound to a substance.
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However, moderation is key due to its high sugar content. Nutritionists suggest restricting orange juice consumption to 5-6 ounces per day because of the sugar content. Nutritionists suggest 8 to 12 oz. Crushing fruit into juice releases the sugars in the fruit, which can cause damage to teeth. Even unsweetened fruit juice and smoothies can be sugary. Orange juice is high in sugar and calories and low in fiber, exactly what the study itself said we should avoid. A recent study found that drinking 100 percent fruit juice can lead to weight gain while consuming fresh whole fruit results in weight loss. The study found that an increase of one six-ounce serving of 100 percent fruit juice per day was associated with a modest, long-term weight gain. Plus, orange juice contains a lot of sugar, which can create problems with your immune system.
Addressing Common Misconceptions
It's essential to be aware of potential drawbacks. While vitamin C can help with excellent inflammation, orange juice is highly acidic, and acidic liquids will aggravate an already-scratchy throat. Once again, orange juice has to be consumed in moderation due to the high concentration of sugars.
Industry-Funded Studies: A Critical Perspective
It's important to approach industry-funded studies with a critical eye. Just because a study is industry-funded doesn't make it wrong. The problem is that industry wants positive results and often crafts a study until its researchers get it "right." Also, in the hands of non-industry-funded researchers, the emphasis of this study would have been on a wide variety of food with lower energy density, such as barley, wheat porridge, whole grain toast, many commercial cereals, whole fruit (instead of fruit juice), tea… and oh yeah, oatmeal, too.
Beyond Oatmeal and Orange Juice: The Broader Picture of Food Synergy
The benefits of combining oatmeal and orange juice are just one example of food synergy. Consider these other beneficial food pairings:
- Tomatoes & Avocadoes: Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. A recent Ohio State University study showed that salads eaten with full-fat dressings help with the absorption of another carotenoid called lutein, which is found in green leafy vegetables and has been shown to benefit vision.
- Blueberries & Grapes: "Eating a variety of fruit together provides more health benefits than eating one fruit alone," says Bowerman. In fact, a study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University's department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response. The author also recommends eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds.
- Apples & Chocolate: Apples, particularly Red Delicious, are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. Chocolate, grapes, red wine, and tea, on the other hand, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, according to a study done by Barry Halliwell, Ph.D., a leading food science professor at the National University of Singapore, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity.
- Lemon & Kale: "Vitamin C helps make plant-based iron more absorbable," says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that's similar to what's found in fish and red meats. So whether you're sautéing dark greens or making a salad, be sure to include a squeeze of citrus.
- Soy & Salmon: According to Mark Messina, Ph.D., former director of the diet and cancer branch of the National Cancer Institute at the National Institutes of Health and now an adjunct associate professor at Loma Linda University, an isoflavone in soy called genistein inhibits enzymes in the colon and prostate, raising the amount of vitamin D bioavailability in those tissues. "The higher vitamin D levels may offer protection against cancer," says Messina.
- Peanuts & Whole Wheat: According to Diane Birt, P.D., a professor at Iowa State University and a food synergy expert, the specific amino acids absent in wheat are actually present in peanuts. You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle, especially as you get older. So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake.
- Turmeric & Black Pepper: Adding black pepper to turmeric or turmeric-spiced food enhances curcumin's bioavailability by 1,000 times, due to black pepper's hot property called piperine," says Kennedy.
- Almonds & Yogurt: So toss some almonds into your yogurt, eat full-fat dairy foods, and pair your morning OJ with a slice of bacon.
The Importance of a Balanced Breakfast
Starting the day with a nutritious breakfast is crucial for overall health. Recent research reveals that a healthy and filling breakfast is associated with healthy weight, lower cholesterol, and better concentration at school or work. Conversely, skipping breakfast or eating fatty and sugary processed foods is associated with obesity, diabetes, and poor school performance. And a study from 2006 found that consuming complex carbohydrates such as oatmeal is associated with better daily school performance.
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