On a cold, winter morning, a nice hot bowl of oatmeal can be just the ticket. Oatmeal is a healthy and nutritious way to get both fiber and nutrients in one sitting. These complex carbohydrates contain plenty of healthy fiber, vitamins, minerals and phytochemicals. The quality of carbohydrates in the diet matters more than the quantity, and oatmeal contains carbohydrates with a host of benefits. Oats come in different cuts, including steel-cut oats and the well-known rolled oats.
Steel-Cut vs. Rolled Oats
Whole grains like oats have a tough outer covering called the bran. Inside the bran is the kernel, or groat. After the bran is cleaned away, the groat can be processed in several different ways. Steel-cut oats are roughly cut into two or three pieces. They take longer to cook than rolled oats, but many prefer their sweet, nutty taste. Rolled oats, also called old-fashioned oats, are steamed and then rolled into flakes. Instant oats are steamed and flattened even more so they will cook very quickly. The nutrition of steel-cut oats and rolled oats, old-fashioned and instant, is the same because they are all whole grains.
The Importance of Fiber
Dietary fiber is crucial to a healthy diet, and oats contain a wealth of soluble fiber, along with valuable nutrients. Soluble fiber reduces the amount of cholesterol absorbed through the intestine, decreasing the amount of LDL, or "bad" cholesterol, in your bloodstream. Soluble fiber also has a beneficial effect on blood sugar levels, and eating a diet rich in whole grains like oatmeal can help prevent type 2 diabetes. Whole grains help prevent constipation by adding water and bulk to the stool.
Calories and Sodium
Steel-cut oatmeal and regular rolled oats contain 140 calories in a 1/2-cup serving. In comparison, one packet of plain instant oatmeal has 120 calories, according to the nutrition website MyFitness Pal. Daily caloric needs differ according to your age, sex and level of physical activity. If you are eating a daily diet of 2,000 calories, these products provide 6 to 7 percent of the day's requirements. There is no sodium in a serving of regular oatmeal, steel-cut oats or plain instant oatmeal.
Carbohydrates, Fiber and Sodium
Steel-cut oatmeal supplies 27 g of carbohydrates and 4 g dietary fiber. Regular oats contain 21 g of carbohydrate with 4 g dietary fiber, while one packet of plain instant oatmeal has 24 g of carbohydrate with 3 g dietary fiber, but also contains 4 g of sugar.
Oatmeal products also provide some protein. A 1/2-cup serving of steel-cut or regular oatmeal contains 6 g of protein, but there is no appreciable amount of protein in a packet of plain instant oatmeal, according to MyFitnessPal.
Member Comments