Oatmeal is a hot cereal that contains healthy whole grains, fiber and other nutrients, and it can be part of a healthy, balanced diet. Though it does contain some fat, oatmeal is not a fattening food on its own. However, if you make it with milk or serve it with nuts or other toppings, this can increase its fat content. You can prepare your oatmeal according to the calories and fat you want it to contain.
Nutrients in Oatmeal
One packet of plain, fortified instant oatmeal contains 1.75 grams of fat, according to the USDA National Nutrient Database for Standard Reference. It also has roughly 105 calories, making it a good, lower-calorie choice for breakfast or a snack. The same amount of oatmeal contains 2.8 grams of fiber, and the fiber found in this food may help lower your LDL or “bad” cholesterol. This is because fiber reduces the amount of cholesterol that gets absorbed into your bloodstream. Oatmeal is also a good source of calcium, iron, folic acid and vitamin A, among other vitamins and minerals.
What Can Make It Fattening
If you prepare your oatmeal with water, you will not change the fat or calorie content. However, if you make it with milk, especially whole milk, this can make the oatmeal more fattening -- one cup of whole milk contains 149 calories and 7.93 grams of fat. Some people also like to top their oatmeal with chopped nuts, margarine, butter or powdered milk, and these items can increase the fat and calories in your hot cereal as well.
Keeping the Fat Down
To keep your oatmeal a low-fat food, try making it with water, skim milk or a combination of the two. Instead of adding nuts, top it with chopped fresh fruit like bananas or apples, which will give it more flavor and increase the fiber content without adding fat. You might also sprinkle your oatmeal with cinnamon or another spice. Adding honey or brown sugar will not increase the fat content, but it can add a lot of calories and sugar if you are not careful about how much you are using. Stick to 1 tsp. of either to keep the added calories to a minimum.
Additional Considerations
You can be healthy and enjoy your oatmeal with nuts, milk, margarine or any other addition you choose, provided that you do so in moderation. If you are unsure how much fat you need to get in a day, talk to your doctor or a registered dietitian. For example, people who are trying to gain weight may need more to eat more fat than those who want to lose or maintain weight and therefore may want to add items like chopped nuts to their oatmeal. Your nutritionist can help you make healthy food choices that are right for you.
References
- USDA National Nutrient Database for Standard Reference: Cereals, oats, instant, fortified, plain, dry
- Mayo Clinic; Cholesterol: Top 5 Foods to Lower Your Numbers; May 2010
- MedlinePlus; Health Tip: Regain Weight the Healthy Way; Diana Kohnle; June 2011
- USDA National Nutrient Database for Standard Reference: Milk, whole, 3.25% milkfat, with added vitamin D
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