Oatmeal is very nutritious and packed with essential vitamins and minerals.
It is made from either steel-cut oats or rolled oats and both types are incredibly healthy and low in calories. A single cup of cooked oatmeal made from either type contains roughly 150 calories. However, the exact number of calories can vary depending on the type of oats you use and the ingredients you add to your oatmeal.
When adding ingredients, it’s important to remember that the calories can quickly add up. For example, adding a tablespoon of honey to your oatmeal can add an additional 64 calories, and a tablespoon of butter can add an additional 102 calories. So, if you’re looking to keep your oatmeal as healthy and low in calories as possible, it’s best to stick with natural ingredients like fruits and nuts.
Overall, oatmeal is a fantastic and nutritious breakfast option that’s low in calories. Just be sure to pay attention to the ingredients you’re adding and you can enjoy a delicious and healthy breakfast without worrying about adding extra calories.
Oatmeal nutrition facts
The nutrient value of 100 g of oatmeal according to the United States Department of Agriculture (USDA) is as follows:
Water: 8.22 g
Energy: 389 g
Protein: 16.9 g
Carbohydrate: 66.3 g
Fibre: 10.6 g
Calcium: 54 mg
Iron: 4.72 g
Magnesium: 177 mg
Phosphorous: 523 mg
Potassium: 429 mg
What are the health benefits of oatmeal?
1. Heart health
Oats are packed with soluble fibre, which helps lower cholesterol levels. This is important because high cholesterol can lead to a buildup of plaque in the arteries, increasing the risk of heart attack and stroke. Studies have shown that consuming oats can reduce the risk of heart disease.
2. Blood sugar control
The high fibre content of oats helps regulate blood sugar levels, making them a great choice for people with diabetes. Oats can also help reduce the risk of type 2 diabetes.
3. Weight management
Eating oatmeal can help you feel fuller for longer, which can help you control your weight. The fibre in oats also helps slow down the absorption of sugar, which can prevent sudden spikes in blood sugar levels.
4. Improved digestion
Oats contain a type of fibre called beta-glucan, which helps keep your digestive system healthy and ensures its proper functioning. The fibre in oats absorbs water, which helps keep your stool soft and easy to pass.
5. Lower blood pressure
Oats contain a type of antioxidant called avenanthramides, which can help reduce blood pressure. High blood pressure is a risk factor for heart disease, so eating oats can help reduce your risk.
6. Improved metabolism
Oats are high in protein and can help boost your metabolism, which can help you burn more calories throughout the day.
What are the downsides of oatmeal?
One downside of oatmeal is that it is a common allergen. Oatmeal is one of the top eight food allergens in the United States. Symptoms of an oatmeal allergy can range from mild skin reactions to severe breathing difficulties. If you have a known oatmeal allergy, it is important to avoid oatmeal and oat-containing products.
Another potential downside of oatmeal is that it can contain gluten. If you have gluten sensitivity or intolerance, it is important to read labels carefully before consuming oatmeal. Oats naturally contain gluten, but some brands process their oats in a way that reduces the gluten content. It is important to look for labels that state "gluten-free" before consuming oatmeal.
Lastly, oatmeal can contain goitrogens, which are compounds that can affect the thyroid gland and impair its function. People with thyroid disorders, such as hypothyroidism, should be aware that oatmeal may contain goitrogens and should talk with their doctor before consuming it.
What are the mistakes to avoid when making oatmeal?
1. Not using enough liquid
Oatmeal needs liquid to cook properly, so make sure to add enough liquid when you’re making oatmeal.
2. Not stirring enough
Stirring oatmeal while it cooks helps to cook it evenly.
3. Not adding enough flavour
Oatmeal can be bland if not flavoured properly. Add spices, dried fruit, or nuts for flavour.
4. Not watching the stove
Oatmeal can easily boil over if left unattended.
5. Not using fresh ingredients
Oatmeal doesn’t last forever. Make sure to use fresh ingredients for the best results.
Frequently Asked Questions
Should you eat oatmeal every day?
Eating oatmeal every day may help you maintain a healthy weight as it is high in fibre and low in calories. However, it is important to monitor your overall intake of calories and nutrients as eating too much oatmeal can lead to weight gain.
What is healthier - oatmeal or eggs?
It depends on what your health goals are. Oatmeal is high in fibre, vitamins, and minerals and can help with weight management and lower cholesterol levels. Eggs are a great source of protein and healthy fats and can help with muscle building and weight maintenance. Both are excellent choices for a healthy diet.
Are potatoes better than oatmeal?
Both potatoes and oatmeal can be healthy, but each one provides different types of nutrition. Potatoes are high in carbohydrates and are a good source of potassium, vitamin C, and vitamin B6. Oatmeal is high in fibre and contains some protein, making it a more filling option. Both are nutritious but which one is better for you depends on your dietary needs and preferences.
What is the best time to eat oatmeal for weight loss?
The best time to eat oatmeal for weight loss is in the morning.
