The Awesomeness of Oatmeal

Oatmeal is awesome.

Especially on a winter morning, oatmeal is a nutritious, inexpensive and delicious way to work in whole grains, protein and fiber.

Did you know?

Oats contain a type of soluble fiber, called beta glucan, which lowers blood glucose and cholesterol levels, thus reducing risk of heart disease and diabetes. Beta glucan also promotes healthy gut bacteria and intestinal health.

Fill ‘er up

One half-cup of rolled oats cooked in a cup of water has 165 calories, 4 grams of fiber and 6 grams of protein. The fiber and protein content contribute to feeling full longer and a slower blood glucose release. Oats also are an excellent source of many vitamins and minerals, including magnesium, copper, thiamine and zinc.

What kind is best?

Grocery store shelves are full of oatmeal options, including steel-cut, rolled, quick or instant and gluten-free.

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel, cut with steel disks. Steel-cut oats are the least processed and contain the highest fiber. They also take a little longer to cook, but throw them in a slow cooker and in you’ll have an easy and extra delicious and nutritious breakfast.

Rolled oats, or regular oats, are rolled flat to make them easier to cook. Most of the bran is removed, so they have slightly less fiber than steel-cut oats, but they take less time to cook.

Quick oats are rolled oats that have been rolled thinner and cut into small pieces, so they cook even faster. Instant oats come in single-serve packets and can be added to hot water or cooked in the microwave. While instant oats cook the fastest, they usually have added sugar and less fiber.

More reasons to eat

Research shows that a daily bowl of oatmeal can lower your levels of total cholesterol. Eating oats has also been associated with weight loss, body mass index, body fat and waist-to-hip ratio. And, if constipation is an issue, that fiber from oatmeal can help keep you pooping on the regular, too.

Bam!

Think oatmeal is bland? Think again.

• Sprinkle on some cinnamon, pumpkin pie spice, a drizzle of honey or maple syrup, or a teaspoon of brown sugar
• Pour over some milk or your favorite oat or almond milk, or a dollop of Greek yogurt
• Top your oatmeal with fresh or defrosted frozen berries and you’ve got a great nutritional package

Baked Oatmeal

Servings: 8