Oatmeal is an incredibly nutritious product, providing an abundance of both macronutrients and micronutrients. Oatmeal has positive effects on weight-control, cardiovascular health, energy metabolism and digestive health. A 1/2-cup serving of oatmeal provides a substantial amount of your daily nutrient needs, and is low in many of the harmful substances found in other breakfast foods. Oatmeal is made from 100 percent whole-grain oats.
Low in Calories
A 1/2-half cup serving of oatmeal contains 150 calories, and only 25 calories from fat. As weight-gain is caused by consuming more calories than your body needs to perform its basic daily functions, substituting oatmeal for other high-calorie breakfast foods can help you manage your caloric intake. A serving of oatmeal represents less than 8 percent of your calories on a 2,000-calorie diet.
Low in Fat
A serving of oatmeal contains 3 g of fat, and 0.5 g of saturated fat. Fat contains more than twice the calories per gram as protein and carbohydrates, so high-fat diets can significantly contribute to weight-gain. Diets high in fat, especially saturated fat, can also result in cardiovascular problems. Most of the fat in oatmeal exists in the form of unsaturated fat, which can help reduce your cardiovascular risk and lower cholesterol.
Sodium- and Cholesterol-Free
Sodium and cholesterol are two substances that the body needs in small amounts, but excessive amounts can result in high blood pressure, arterial clogs and ultimately strokes and heart attacks. You should consume less than 1,500 mg of sodium each day and 300 mg of cholesterol. Oatmeal is a nutritious substitute for foods with higher sodium and cholesterol content.
Carbs and Fiber
Oatmeal's most significant nutrient contribution to your diet is its carbohydrate content. Each serving of oatmeal contains 27 g of carbohydrate, or nearly 10 percent the daily value for this nutrient. Oatmeal is a complex carbohydrate as well, providing lasting energy throughout the day and preventing the sharp rise in blood sugar levels that occur with simple carbohydrates. Each serving of oatmeal also provides 4 g of fiber. Fiber can help promote colon health, reduce cholesterol and blood pressure and prevent colon cancer.
High Protein
Oatmeal is a surprisingly rich source of protein, with 5 g per serving. While most American adults consume more than enough protein in their diets, foods that are high in protein are also usually high in fat and cholesterol. Oatmeal is a low-fat source of protein, providing about 10 percent the daily value for this nutrient for adults who follow a 2,000-calorie diet.
Rich in Vitamins and Minerals
Because oatmeal comes from natural, whole-grain oats, a serving of this product provides a high dose of vitamins and minerals. Oatmeal is highest in iron and thiamin, with 10 percent the daily value for these micronutrients per serving. Iron helps regulate blood health and produce red blood cells, while thiamin converts carbohydrates into usable energy and helps the heart and nervous system function properly.
References
- Quaker Oats: Old Fashioned
- American Heart Association; Knowing Your Fats; September 2010
- American Heart Association; Why Should I Limit Sodium?; 2007
- KidsHealth; What is Cholesterol?; December 2009
- Harvard School of Public Health: Carbohydrates -- What Should You Eat?
- KidsHealth; Vitamins and Minerals; October 2009
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