Oats are a perfect choice for breakfast, and can also
help you lose weight and regulate your blood sugar. If you're cooking oats for the night or including
oats to your milkshake, you're having the best of protein as well as some big health benefits. Oats and
oatmeal are filled with fiber, protein and lots of essential vitamins and minerals.They're such a
flexible snack that can be mixed into virtually every meal of the day. Oats are a favorite of many
pantries and for a good reason.
Oatmeal Nutrition Stats
Serving Size:½ Cup Dry Quaker Old Fashioned Oats
||1g total sugars
|3g total fat
||0g added sugar
||0mcg vitamin D
|4g dietary fiber
Health Benefits of Oatmeal
1. Digestive Health -
Ideally, most people should eat at least 25-30 grams of dietary fiber a day. Fiber is essential to control
the movements inside the digestive tract, which can help ease constipation. A 1⁄2 cup of raw oats is known
to be a strong fiber source, which can help keep things moving.
2. Fullness -
Oats can help to keep you satisfied longer, which is an effective aid for weight loss. Just 1⁄2 cup of
oats has at least 4 grams of fiber which makes it a better option. The soluble fiber in oats not only
helps to reduce LDL cholesterol but also helps in weight loss, which in turn also lowers LDL cholesterol,
which makes this a winning combination.
3. Heart Health -
The soluble fiber within oats can help to reduce the levels of LDL cholesterol by encouraging the liver to
take the poor LDL cholesterol out of the blood. A higher level of LDL cholesterol and lipid panel would
also place you at a lower risk of contracting heart disease. More research is also showing that a type of
compound known as avenanthramide (AVE) contained in oats may play a key role in protecting the skin.
4. Regulate Blood Sugar -
High-fiber diets can help slow down food digestion in the stomach, which can help prevent blood glucose
from increasing too rapidly. Beta-glucan, a form of dietary fiber found abundantly in oats, can also help
improve the regulation of blood sugars. Latest findings
hows the consumption of oats has a positive impact
on glucose regulation in Type 2 diabetes patients.
What Are the Different Types of Oats?
- Instant Oats: Finely cut, instant oats are prepared in the microwave in 90
seconds and have a soft texture.
- Quick Oats: Rolled and cut, quick oats have a smooth texture and cook on
the stovetop in 1 minute or about
1-2 minutes in the microwave.
- Old Fashioned Oats: Traditionally rolled, old fashioned oats are firm in
texture and take about 5 minutes
to cook on the stovetop or 2-3 minutes in the microwave.
- Steel Cut Oats: Cut but
not rolled, steel-cut oats have a
hearty texture and take about 25-30 minutes on the stovetop to cook. According to oatmeal experts at
McCann’s Irish Oatmeal, steel-cut oats are the least processed of oats whereas rolled oats are steamed
flattened and quick oats are further processed to decrease the cooking time.
Does Oatmeal Help in Weight Loss?
Oatmeal can be a fantastic weight loss option, as part of a healthy diet. Oat's fiber and protein content
will improve satiety and control your appetite. Besides, the calories are fairly small given the amount
you get with oats, coming in at just 150 calories given 1⁄2 cup of dry oats, which expands when cooked to
produce 1 cup.
‘National Health and
Nutrition Examination Survey’(NHANES)
datashow that individuals who eat oatmeal tend
to be relatively safer and have a lower body weight compared to those who do not eat oatmeal.
Are there Gluten-free Oats?
"What many consumers
might not know is that oats are
naturally gluten-free, but may come in contact with wheat, rye, and barley on the farm, in storage, or
during transportation," said Kristin Harris, Ph.D., Senior Principal Scientist at Quaker. So it's better
to search for specially labeled "gluten-free oats" if you have gluten allergies or sensitivity.
Heart Healthy Whole Grains. Good Source of Fiber. Gluten Free
Quaker Oats are 100 percent Whole Grains; Diets rich in whole grain foods and other plant foods and
low in saturated fat & cholesterol may help reduce the risk of heart disease
Different Ways to Add Oats in Your Diet
A breakfast that requires no cooking? Sign me up! Overnight oats are practically
effortless:just combine oats with your choice of milk/milk alternative, chia seeds, and fruit. Place them
in a tightly sealed mason jar overnight and viola! You have a delicious, nutritionally balanced breakfast
ready-to-go in the morning.
This is a great version of overnight oats if you want to wake up to a nice warm bowl of oats
in the morning. Since steel cut oats take a while to cook, they are perfect for slow cooker recipes. This
easy make-ahead breakfast solution is hearty, warm, and flavorful. Take five minutes to add all of the
ingredients to the crockpot before bed, then wake up to a big batch of delicious slow-cooked oats for the
Does your smoothie leave you starving after an hour? Try adding in a scoop of nutrient-dense
oats. They blend well and add a good source of dietary fiber to your smoothie to keep you fuller for
If you have dairy allergies or intolerances, plant-based milk can be a total game-changer. Oat
milk is not only dairy-free but also nut-free which makes it school-safe. Naturally low in fat and
cholesterol-free, oat milk can be a great milk alternative.
You can make your own oat flour at home by simply adding rolled oats to a blender and blending
for about 15-20 seconds until you have a powdery fine flour. Oat flour typically works well in recipes
that require a dense texture like pancakes or banana bread.
Oats aren’t just for breakfast, they can make for a delicious and hearty lunch or dinner
too. Try adding sautéed kale, sautéed mushrooms, caramelized onions, and goat cheese to plain oats for a
savory twist. Top with a fried egg for extra protein and you have a complete meal! These unusual oatmeal
combinations are a total game-changer.
Feel free to post your questions or views in the Comments Section.
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