Enjoying Oatmeal the Healthy Way
Oatmeal makes for an excellent breakfast option. It's nutritious, packed with fiber, easy to make, and highly customizable to your personal tastes.
But there are some common oatmeal mistakes that can turn an otherwise healthy bowl of oats into an unhealthy, high calorie meal.
Follow these tips and tricks to get the most nutrition and flavor out of your oatmeal, the proper way.
Oat Nutrition Per Serving
First, let's break down the nutrition found in a standard 1 cup serving of oats:
- Calories: 307
- Fat: 7g
- Carbs: 56g
- Fiber: 8g
- Sugars: 1g
- Protein: 11g
As you can see, plain oats are high in carbs and calories. But the majority of those carbs come from belly-filling fiber, rather than sugars. The fiber aids digestion, satisfies hunger, and feeds healthy gut bacteria.
Let's look at some common oatmeal errors which can negatively impact the nutrition you receive from your morning bowl of oats.
Common Oatmeal Mistakes to Avoid
Using Instant Packets with Lots of Added Sugar
Skip the pre-flavored instant oatmeal packets, which can contain lots of added sugars, artificial colors, and unwanted ingredients. Up to 12-14 grams of sugar per packet! instead:
- Use plain rolled or steel-cut oats
- Flavor your oats with fresh fruit, cinnamon, nut butter, or dairy
Not Adding Enough Fiber-Rich Mix-Ins
Plain oats themselves contain 4 grams of fiber per 1/2 cup uncooked. But you can boost that even further by adding mix-ins like:
- Berries
- Chopped apple
- Ground flax or chia seeds
- Bran cereal
- Chopped nuts or nut butter
Aim for at least 5 grams total per prepared bowl when building your oatmeal.
Skipping the Protein
Protein is crucial for keeping hunger at bay and stabilizing blood sugar after a carb-heavy meal. But plain oats themselves are surprisingly high in protein at 6 grams per 1/2 cup dry serving. Fortify your bowl further with additions like:
- Milk
- Yogurt
- Peanut butter
- Chopped nuts
- Scoop of protein powder
Measuring Inaccurately
How much oatmeal should you actually eat? It's easy to heap a big mound of oats into your bowl without considering proper portions. Instead:
- Measure dry oats first: 1/2 cup is one serving
- Use the correct liquid to oats ratio for perfect texture
- Read packaging and count measured cups as part of total calories
Not Having a Balanced Breakfast
A bowl of oatmeal alone won't properly set you up for the day. Be sure to round it out with:
- Fruit for antioxidants
- Protein like Greek yogurt or eggs
- Healthy fat such as nuts or nut butter
This gives you fiber, protein, fat and diverse vitamins/minerals for optimal energy and health.
Making Oats The Right Way
Follow these simple steps for a balanced, nutritious breakfast bowl each morning:
1. Select Your Base
What type of oats should you choose? Consider:
- Rolled - Old fashioned or quick-cooking work well
- Steel-Cut - Takes longer to cook but delicious chewy texture
- Scottish Oats - Stone-ground for richer oat flavor
2. Determine Portion Size
Check your oats packaging and use measuring cups to portion out 1/2 cup dry oats per person. This gives you ~150 calories and great soluble fiber for one serving.
3. Cook Properly
Prep your oats according to instructions, using aproximately 1 1/4 cups liquid like milk or water per 1/2 cup dry oats. Bring to a boil then reduce heat, cooking for package directed times until thick and creamy.
4. Boost Nutrition
Stir in toppings like:
- Sliced banana + walnuts
- Berries + flax meal
- Peanut butter + raisins
Mix and match fruits, nuts, seeds and nut butters to make each bowl unique!
5. Finish with Protein
Complete your oatmeal with a protein source like milk, Greek yogurt, or a side of eggs. This gives staying power for hours after your meal!
Make Oatmeal Part of a Balanced Diet
Be mindful with portion sizes, read labels, and balance out your oats properly to unlock all the health benefits oatmeal has to offer. Use a mix of fiber, protein, and smart carbs to craft a satisfying breakfast full of nutrients to start your day off right.
FAQs
How many calories are in 1 cup of oats?
One cup of dry oats contains about 300 calories. When cooked, a cup of oatmeal can contain 150-200 calories depending on any added toppings and ingredients beyond the oats themselves.
Is oatmeal good for weight loss?
Yes, plain oats cooked with water or milk and topped with fiber-rich additions can be an excellent food for weight loss. The fiber keeps you full while the overall calorie counts remain reasonable in appropriate serving sizes.
Should I eat oatmeal everyday?
Enjoying a daily bowl of wholesome oatmeal made with nutritious mix-ins can be a great way to start your day. Just be mindful of portion sizes and preparation methods to keep excess calories, sugar, fat and carbs under control.
Is oatmeal better than cereal?
Oatmeal tends to be much higher in fiber and protein compared to most commercial cereals. But beware of highly sugary instant oatmeal packets - plain rolled oats with healthy toppings is the most nutritious choice for a balanced breakfast.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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