Oatmeal nutritional facts and health benefits (2023)

With the rise in popularity of low-carb diets, you might be wondering if whole grain breakfasts like oatmeal are still a healthy option. Whole grains are completely intact with three distinct parts: bran, endosperm, and germ. As a result, whole grains contain more nutrients, vitamins, minerals, and fiber than their processed or refined counterparts.

Oats in particular are high in the form ofsoluble fibercalled beta-glucan, which is beneficial for heart health. Most experts would agree that oatmeal has plenty of room as part of a healthy eating plan.

Oatmeal Nutritional Information

The following nutritional information is provided by the USDA for 1/2 cup (39 g) dry oatmeal with no added sugar or salt.This serving is equivalent to 1 cup of cooked oatmeal (cooked in water).

carbohydrates

Cooked oats provide almost 30 grams of complex carbohydrates in one cup. With 4 grams of fiber and no added sugars, oats are a healthier choice than many processed breakfast cereals.

The glycemic index of oatmeal is estimated at around 57 and the glycemic load at 11. Oatmeal is considered a moderately low glycemic index food. The larger the particle size of oatmeal, the lower its glycemic value. For example,Ground oats into flourproduce a higher glycemic response than those in flake form.

Slices

Plain oats have minimal fat at 2.5 grams per serving. The fats in oatmeal are mostlypolyunsaturatedAndsimply unsaturatedFats with very little saturated fat.

protein

Oats are a good source of protein, providing about 5 grams per serving. Like most plant-based foods, oatmeal does not provide the full range of essential amino acids that the body needs. Nonetheless, oatmeal helps meet your daily protein needs.

vitamins and minerals

Oats are a good source of manganese, a component of antioxidant enzymes important for promoting bone development and helping to make and break down glucose.Oats are also a good source of iron, magnesium, zinc and selenium.

calories

The calories in oatmeal come primarily from the carbohydrates they contain. Carbs provide about 100 calories, while fat and protein each provide about 20 calories. Half a cup of oatmeal provides about 140 total calories.

Health Benefits

Oatmeal is a useful healthy food that offers both internal and external health benefits.

Helps with weight loss

Nutrition experts advise to exchangerefined grains, such as white bread, pasta, bagels or other whole grain breakfast foods to promote feelings of fullness and healthy weight management.Plain oatmeal is a great alternative to less nutritious grain-based breakfast foods (like refined grain muffins and granola).

Soothes the skin

Colloidal oatmeal, made by cooking ground oats, is an effective way to soothe itchy skin, reduce psoriasis symptoms, and help treat atopic dermatitis.The anti-inflammatory effects of colloidal oatmeal make it a soothing moisturizer for the skin. Additional skin benefits include U.V. Protection and antifungal action.

Helps control type 2 diabetes

A review of 16 studies shows moderate benefits of oat consumption in treating type 2 diabetes.A reduction in hemoglobin A1c levels (a 3-month indicator of blood sugar levels) has been associated with oat intake, along with improvements in markers of heart health, a common comorbidity.

Lowers cholesterol

Oats have more soluble fiber than most grains. Soluble fiber helps lower LDL cholesterol levels, particularly the beta-glucan type of fiber found in oatmeal.

Supports a gluten-free diet (usually)

are oatsnaturally gluten freeand is well tolerated by the majority of people with celiac disease. However, oats are susceptible to cross-contamination with gluten grains. Choosing brands that are specifically gluten-free and follow a strict purity protocol reduces the risk of cross-contamination.

allergies

According to the American Academy of Allergy, Asthma, and Immunology (AAAAI), symptoms of an oat allergy can include itching of the mouth and throat and an increased heart rate, although individual symptoms can vary.In addition to foods, if you are allergic to oats, you may need to watch out for skin care products that contain oatmeal.

Due to possible cross-contamination between grains during food processing, you may need to avoid oats if you have a known allergy to another grain. Consult a qualified healthcare provider for personalized allergy advice.

side effects

For some people, increasing fiber intake from foods like oatmeal can cause uncomfortable gas and bloating.Although these symptoms are usually temporary, you can reduce these negative side effects by drinking plenty of water, staying physically active, and adding more fiber gradually over a period of time rather than all at once.

sorts

Oats can be made into a variety of oatmeal products. Typically, an increase in processing increases the oat's glycemic index (how quickly it raises blood sugar). Popular types of oatmeal are:

• groats: This is the whole core with just the skin removed (minimally processed).
• Steel-Cut Oats: Steel-cut oats, also known as Irish oats, are rolled oats that are toasted and cut into tiny pieces with a steel blade. When cooked, they develop a chewy texture.
• oatmeal: Typically marketed as old-fashioned oats, this is usually sold as rolled oats. The oatmeal is softened with steam and flattened by metal rollers.
• Fast cooking oats: Rolled oats that are pressed even thinner than regular rolled oats are called quick-cooking oats.
• Instant oatmeal: Instant oatmeal is often packaged with added flavors and sugar and is made from partially cooked and dried oatmeal.

storage and food safety

Store dry oats in a tightly closed container in a cool, dry place. Use by best purchase date or within one year of opening. Conventional rolled oats (oat flakes) can be eaten raw as bacteria are destroyed during processing in the steam press.

When cooking oatmeal over a hot stove or in the microwave, quality is best when consumed immediately, but cooked oatmeal can be stored in the refrigerator and reheated. when doOvernight-Oats, Oats need to be soaked at room temperature in the refrigerator and not on the countertop.

How to prepare

Adding your own flavor to oatmeal with cinnamon, nuts, vanilla, or even a quick spritz of maple syrup is generally more nutritious than choosing flavored oatmeal wraps. Follow package directions for proper cook times based on the type of oatmeal you are purchasing. For example, steel-cut oats take longer to cook than pressure-cook oats.

Oats can be eaten raw, soaked overnight in oat recipes, or cooked as a hot porridge. Cook in the microwave or on the stovetop in water, milk, or milk alternatives. Oats can also replace breadcrumbs or act as a binder in recipes like meatloaf. Use oats to add fiber and texture to bread and cookies, or make your own low-sugar granola to enjoy as a snack or topping.