If you eat oatmeal as part of a healthy diet, you'll want to know how to interpret the nutritional information on the box or canister. It's important to give the nutrition label a glance before you buy a new brand of oatmeal, as some oatmeal has added sugar that you may not wish to add to your diet. If you are counting grams of protein or carbohydrates, you'll find the information very useful.
Label
The nutrition label on oatmeal, as well as other foods, specifies how much of the food comprises one serving and what the nutritional content is for that serving. The amount of calories, fat, carbohydrates, cholesterol, sodium and protein are listed on the label, as well as the recommended daily allowance for many essential vitamins. Oatmeal does not contain cholesterol, as it is a plant food. Unprocessed, plain oatmeal also does not contain sodium. If you look at the bottom of the label, you'll also see that the recommended amount of these nutrients is listed.
Fat
One serving of oatmeal has approximately 3 g of fat. Of this fat, 1 gram is monounsaturated, while another gram is polyunsaturated. These types of fats are healthy and are an important part of any diet. All fat contained in a container of plain oatmeal occurs in the oatmeal naturally.
Carbohydrates
Oatmeal is an excellent source for carbohydrates, as it is a whole grain that the body processes slowly. This means that if it is eaten in normal quantities, it will not tend to spike your blood sugar. Watch out for instant packets of oatmeal, however, as these may contain as much as 13 g of sugar whereas plain oatmeal only contains 1 g.
Four of the grams of carbohydrates in oatmeal are fiber. According to the nutritional label for Quaker Oats Old Fashioned oatmeal, one serving contains 4 g of dietary fiber. Two grams are soluble fiber, while 2 g are insoluble fiber. Both kinds of fiber are beneficial. The Food and Drug Administration has determined that the fiber in oatmeal--specifically, soluble fiber--is capable of lowering cholesterol in individuals who follow a diet low in saturated fat and cholesterol. Soluble fiber can also slow digestion and cause an increased feeling of satiety.
Protein
The label for Old Fashioned oatmeal states that you'll consume 5 g of protein per serving. The protein in oatmeal helps give it staying power, as protein helps to slow gastric emptying. This gives people a feeling of being full longer, which is particularly helpful to dieters.
Vitamins
Of the vitamins listed on the nutritional label for Old Fashioned oatmeal, iron and thiamine are present in the most quantity, each providing 10 percent of the recommended daily allowance. Some oatmeal may be fortified, however, and list much greater quantities of vitamins. Although oatmeal does not naturally have high amounts of vitamins, it is still a healthy food because of its fiber and lack of any significant amount of fat. Pair it with some vitamin-rich berries or a banana to increase its overall nutritional profile.
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