Oatmeal is a top source of soluble fiber, making it one of the healthiest breakfast choices. One-half cup of dry Quaker Old Fashioned Oats contains 5 g of protein, 4 g of fiber and 10 percent of your daily iron intake. Thicker oats mean less liquid, which results in more oats and thus more nutrients per bite.
Liquids Make a Difference
The type of liquid you use with your oats makes a nutritional impact. When adding milk or cream, you are adding more fat, animal protein and calories with each bite. Add juice and you increase the sugar and calorie content of each bite. Using water does not add any additional fat, sugar or calories to your bowl, making it a healthful choice.
Health Benefits
Beta-glucan, the form of soluble fiber found in oats, removes cholesterol from the bloodstream before it can be deposited in the arteries, lowering cholesterol levels.
The insoluble fiber in oats cleans the inside of the lower intestine, increasing stool bulk, improving bowel regularity and decreasing colorectal cancer risk.
Oats are also the food source of powerful antioxidants called avenanthramides. According to an article in the December 2009 issue of "Nutrition Reviews" by Mohsen Meydani, director of the Vascular Biology Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, these avenanthramides have "recently been shown to exhibit anti-inflammatory, anti-proliferative, and anti-itching activity, which may provide additional protection against coronary heart disease, colon cancer, and skin irritation."
Types of Oats
Instant oatmeal, the most processed form of oats, often contains a significant amount of added sugar and sodium. Highly processing oats speeds up the cooking time. This process makes them more quickly digestible and not as filling as other types of oats.
Old-fashioned oats are smashed or rolled but not to the same extent as instant oats. Though they're not labeled "quick" or "instant," you can still cook old-fashioned oats in under 5 minutes. The slower absorption of these oats makes you feel full longer than with instant oats.
Unlike instant and old-fashioned rolled oats, which are smashed, steel-cut oats are whole oat grains that have been cut into small pieces. At a cooking time of 20 minutes, they take the most time to prepare. They are also the least refined and most filling of the varieties and have the lowest glycemic index. Steel-cut oats freeze well, so you can make a large batch.
Serving Suggestions
When preparing oatmeal, make it on the thicker side. Use water as your liquid of choice and bump up the nutrients with a handful of fresh, frozen or dried fruit. A few walnuts or some flaxseed meal will give you extra fiber and omega-3 fatty acids for brain health, too.
References
- Quaker Oats: Compare Products
- "Nutrition Reviews"; Potential Health Benefits of Avenanthramides of Oats; M. Meydani; December 2009
- "Agricultural Research"; Uncovering the Nutritional Value of Oats; S. Yao; February 2010
- "Vascular Health and Risk Management"; Beta-Glucans in the Treatment of Diabetes and Associated Cardiovascular Risks; J. Chen, et al.; December 2008
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