Can I Eat Oatmeal Everyday
Oatmeal is a nutritious snack that offers numerous health benefits when eaten daily. Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. However, as with all other foods, moderation is the key to oatmeal consumption.
Calories In Mcdonalds Oatmeal
McDonalds meals are known to be filled with sugar. This means there are many carbohydrates in there, which leads to a high calorie level. So, the amount of calories in McDonalds traditional Fruit and Maple Oatmeal is 725 kcal! That is almost as much as pure oat! You should remember it, if you decide to eat in McDs, while you are on diet. By the way, there are also 155 grams of carbohydrates in a bowl.
Nutritional Comparison Of Oats And Rice :
Here, we will compare the nutritional values between rice and oats, two of the most popular grains in the world.
The macronutrients present in oats are folate, niacin, calcium, tyrosine, serine, lusin, iron, magnesium, zinc, sodium, copper, phosphorus, etc. While the macronutrients present in rice are phosphorus, manganese, Vitamin B6, antioxidants .
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May Promote Blood Sugar Control
Blood sugar control is vital for health and especially important for people with type 2 diabetes or those who have difficulties producing or responding to insulin, a hormone that regulates blood sugar levels.
Beta-glucan has been shown to help control blood sugar due to its ability to form a gel-like substance in your digestive system.
The viscosity slows the rate at which your stomach empties its contents and digests carbs, which is associated with lower blood sugar levels after a meal and stabilized insulin production (
One 12-week study in 110 people with untreated high blood pressure found that consuming 8 grams of soluble fiber from oats per day reduced both systolic and diastolic blood pressure , compared with the control group .
Similarly, in a 6-week study in 18 people with elevated blood pressure levels, those consuming 5.5 grams of beta-glucan per day experienced a 7.5 and 5.5 mm Hg reduction in systolic and diastolic blood pressure, respectively, compared with a control group .
Whats more, in a 4-week study in 88 people taking medication for high blood pressure, 73% of those consuming 3.25 grams of soluble fiber from oats daily could either stop or reduce their medication, compared with 42% of participants in the control group .
Oatmeal Mistakes Making You Gain Weight
Oatmeal is one of the best breakfast options available. Whether you make it in the microwave or opt for creative overnight oats recipes, this hearty whole-grain cereal can fill you up and help you slim down. But only if you make it properly.
That’s right as healthy as oatmeal can be, there are still common mistakes that can make you pack on the pounds. From overdoing it with the maple syrup to eating it plain, oatmeal can quickly go from a slimming breakfast to a blood sugar-spiking, fattening disasterwhich could make it one of the worst breakfast habits for your waistline. Here’s what to avoid the next time you mix up a bowl for breakfast. And when you get sick of oatmeal, try a smoothie. Need a reason? How about What Happens to Your Body When You Drink a Smoothie Every Day.
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Unhealthy Toppings Have Made Your Bowl A Sugar Bomb
Its easy to go overboard on sugar, as a result of including sneaky and obvious sources in your bowl. For instance, flavored, sweetened nondairy milk, some nut butters, and sweetened dried fruit contain added sugar, as the USDA notes. Then, theres the addition of brown sugar, maple syrup, or honey, all of which are sugar. Adding a lot of sugar to an already carbohydrate-rich breakfast can cause it to become imbalanced, as its high in carbs but low in fat and protein, says Hultin. Make sure youre using unsweetened nondairy milks and unsweetened nut butters to restrain added sugar. She also likes to mash in half of a banana for high-fiber, natural sweetness. You could also sprinkle your oats with cinnamon and nutmeg during or after cooking to impart a natural sweetness, says Snyder. Topping with fresh fruit, such as berries, is another way to sweeten your bowl!
How To Use Oatmeal
Oatmeal is most often eaten for breakfast, but it makes a great addition to meals and snacks throughout the day. Try these simple but healthy ways to eat more oatmeal:
- Add oatmeal instead of bread crumbs to meatloaf or burgers.
- Enjoy a meatless meal by making a lentil loaf with oats.
- Make oatmeal cookies instead of less-healthy sweets.
- Try simple savory oats by topping oatmeal with soy sauce and green onions.
- Make overnight oats and snack on them anytime you get hungry.
- Create your own granola with oats, nuts, and dried fruit.
- Add oatmeal to plain yogurt along with unsweetened fruit for a healthy breakfast or snack.
- Make a crisp by topping fruit with a mixture of flour, oats, and sugar.
- Add oats to pancake batter. For a smoother texture, whir them in a food processor first.
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You’re Adding Whole Milk
Most of us grew up drinking milk, but that doesn’t mean this dairy product still deserves a place in your diet. While some of us can still digest the animal product, a majority of adults have some variation of lactose intolerance, which can cause digestive issues, bloating, and inflammation when you continue to eat dairy products. That’s not the only reason you may want to pass on the milk for this morning meal. A cup of whole fat milk is 150 calories and contains 16 grams of sugar. Cut calories and decrease your risk of bloat by opting for a milk substitute. Your average almond milk is just 35 calories per serving with 0 grams of sugar. For more smart breakfast swaps, don’t miss 14 Breakfast Swaps to Make for Weight Loss!
How Many Calories Are There In A Cup Of Oatmeal
Of course, the amount of calories in one cup of oatmeal depends on how much water or milk you add. Regular amount of water added decreases calorific value of a cup almost by four times : from 424 to 123 kcal. Milk may have practically the same effect with 143 kcal. It means you should not worry about eating oatmeal with milk, when you are on diet. However, it is recommended to use water instead, if you have some stomach problems.
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Homemade Oats And Rice Recipes
Here we have also mentioned some recipes which are easy to cook and healthy to serve:
- Cook it for a minute and add soya sauce
- Add pepper powder and salt to taste
- Now add oats and cook until it is mixed it well
- Serve hot with a tasty chutney
From the above discussion, we came to know that both rice and oats play vital roles in our body. Comparatively, oats have less sugar content than rice and are also a better option for patients suffering from diabetes or other problems.
If you are on a diet or wanting to shed some kilos, then you must prefer oats rather than choosing rice. Oats are ready to serve within 7 to 10 minutes while rice takes around 20-30 minutes to be cooked.
You’re Eating It Plain
On its own, oatmeal is relatively low-calorie, high in fiber, and high in protein. A serving of ½ cup dry oatmeal made with water sets you back 150 calories, 3 grams of fat, 27 grams of carbs, 4 grams of fiber, 1 gram of sugar, and 5 grams of protein. But even though it’s made with whole grain oats, oatmeal is pretty carb-heavy. To maximize satiety and prevent spikes in blood sugar, add a little more fat, fiber, and protein to your oatmeal. Stirring in one tablespoon of nut butter not only makes it creamy and delicious, but it will also add about 4 more grams of protein and 8 more grams of fat. Tossing in some chia seeds and/or almond slivers will also do the trick.
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Promoting Healthful Bacteria In The Digestive Tract
The beta-glucan in oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract.
The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.
Oatmeal is available in several different varieties, including:
Oat groat takes the longest to cook, as it comprises whole oats. Steel-cut, crushed, and rolled oats take less time to prepare.
Unless the packaging says otherwise, people can make oatmeal by boiling the oats in cowâs milk, plant-based milk, or water. Cooking times will vary and can range from 10 to 60 minutes.
To cook oatmeal, a person should follow the instructions on the packaging. The steps will usually involve:
- bringing 1.5 cups of milk or water to the boil
- stirring in one-half of a cup of oats
- reducing the heat to medium
- simmering for 10 to 20 minutes for steel-cut, crushed, or rolled oats
- simmering for 50 to 60 minutes for oat groat
- stirring in additional optional ingredients, such as spices or sweeteners
Although instant varieties of oatmeal usually cook very quickly, they are also the most processed. Instant oatmeal often contains added sugar and preservatives.
- Full report : 08121, cereals, oats, regular and quick, unenriched, cooked with water , without salt.
Storage And Food Safety
Store dry oats in a tightly closed container in a cool, dry place. Use them by their best buy date, or within a year of opening. Traditional oatmeal can be consumed raw because bacteria are destroyed in the steam-press during processing.
When cooking oatmeal over a hot stove or in the microwave, the quality is best when they are consumed right away, but cooked oats can be stored in the refrigerator and reheated. If making overnight oats, oats must be soaked in the refrigerator rather than on the counter-top at room temperature.
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You’re Adding Too Much Sugar
Starbucks’ Classic Whole-Grain Oatmeal is a great breakfast option, especially when you’re on the gobut only if you just add the mixed nuts. Tossing in the brown sugar packet that comes with it adds in an additional 12 grams of sugar and 50 calories. This goes for when you enjoy it at home adding in brown sugar, maple syrup, or table sugar can quickly up the carb count and spike your blood sugar. If you’re craving sweetness in your oatmeal, opt for fresh fruit and cinnamon instead. A handful of blueberries or chopped apple slices will add a little natural sugar with some essential filling fiber to keep you full until lunchtime.
How Many Calories Are In A Bowl Of Oatmeal
A bowl of warm oatmeal or overnight oats is a nutritious way to start your day. And the best part? It’s customizable â so you can add peanut butter, protein powder, fruit or even egg whites to your bowl for a wholesome breakfast worth waking up to!
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Not only do oats help lower dangerous LDL cholesterol, but they can also help you feel full throughout the morning thanks to their fiber content, which deems them a great food for weight control, according to the Whole Grains Council.
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Is Oats With Milk Good For Weight Loss
Yes, oat milk is good for weight loss because it is a low fat, low sugar and low calorie beverage. Enjoy moderate consumption and avoid sweetened varieties that contribute unnecessary amounts of sugar that increase calories. So, oat milk is the perfect alternative for a dairy free milk like beverage.
You Add Too Much Sugar
There are ~so~ many ways to sweeten up a bowl of oatmeal, from brown sugar to chocolate chips. But by upping the sweetness, you may be slashing the health benefits. Yes, brown sugar tastes great, but it’s easy to overdo it. Instead of relying on straight-up sweeteners, go for cinnamon, unsweetened cocoa powder, or vanilla extract. They taste sweet without actually being sugary, Blatner says.
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Nordic Countries The Baltics And Russia
Throughout the Nordic, Baltic regions and Russia, oatmeal porridge made from rolled oats and water or milk is a traditional breakfast staple. Known under various local names meaning “oat porridge”, “oat flake porridge” or “oatmeal porridge”, it is normally made either savoury or sweet by adding salt or sugar, and it is often eaten with added nuts, raisins or dried fruits as well as spices, most commonly cinnamon. Local names for the porridge include Swedishhavregrynsgröt, Danishhavregrød, Norwegianhavregrøt or havregraut, Icelandichafragrautur, Finnishkaurapuuro, Estoniankaerahelbepuder, Latvianauzu prslu , Lithuanianaviini dribsni ko, Polishowsianka and Russian “” .
Your Servings Are Too Big
First things first: Because oatmeal a healthy food, people sometimes eat too much of it,” says Blatner. “Instead of having one cup cooked, theyll double it and start off with one cup dry.
Her advice? Stick to half-a-cup of dry oatmeal, which is considered one serving size. That comes out to 150 calories, leaving about another 150 for toppings, so you can create a filling breakfast that doesnt turn into a calorie bomb that leaves you too full.
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Youre Always Eating Hot Oatmeal
Oatmeal is known as a hot cereal, but a wonderful thing happens when you combine dry oats, yogurt or milk, fruit, and chia seeds in a container in the fridge, says Snyder. After several hours , the oats absorb the liquid, plump up and soften into a familiar texture, and become overnight oats. These are eaten cold. The benefit is that theres little prep, you dont have to cook a thing, it switches up the style of oats to add variety, and theyre perfect as a snack. I like to make overnight oats in to-go coffee cups, which I could just grab and head out the door, Snyder says.
You Top It With A Ton Of Dried Fruit
Dried fruit isfruit, so how bad can it really be, right? Well, since all the water has been removed from dried fruit, its sugar content is much more concentrated than the fresh stuff, Blatner says. Plus, some varieties are actually coated in sugar.
Blatner’s advice: Go for fresh or frozen fruit. The extra water content will help you feel more satiated, too.
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Youre Standing Over A Stove When You Dont Want To Be
Stirring oats on the stovetop may be the most traditional way to make oatmeal, but it takes time and requires attention, lest they scald. Steel-cut oats take 20 to 30 minutes to make, says Hultin, while rolled oats can be made in five minutes. But if thats unappealing, you can make oatmeal in ways that work better with your lifestyle. You can actually microwave either type of oat for a more hands-off approach so you can multitask, she says. Stovetop or microwave will not change the nutritional properties of oatmeal. Another option: If you have a slow cooker or an Instant Pot, make a larger batch, portion it out for the week, and reheat, says Hultin. Just stir in a splash of liquid to get it creamy again and grab a spoon.
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Oatmeal Nutrition Facts And Health Benefits
With the rising popularity of low-carbohydrate diets, you may be wondering whether whole-grain breakfasts, like oatmeal, are still a healthy option. Whole grains are fully intact with three distinct parts: the bran, endosperm, and germ. As a result, whole grains have more nutrients, vitamins, minerals, and fiber than their processed or refined counterparts.
Oats, in particular, are high in the form of soluble fiber called beta-glucan, which is beneficial for heart health. Most experts would agree that there’s plenty of room for oatmeal as part of a healthy eating plan.
Providing Plenty Of Vitamins And Minerals
Eating low-calorie foods that are high in nutrients can provide a person with the nutrients that their body needs while helping them lose weight or maintain a healthy weight.
There is some evidence to back up the claim that oatmeal can support healthy cholesterol levels due to its beta-glucan content.
A 2014 review determined that oatmeal can reduce total cholesterol levels if people consume 3 grams or more of beta-glucan a day.
According to the research, beta glucan decreased low-density lipoprotein cholesterol, or âbad cholesterol,â but did not affect high-density lipoprotein cholesterol, or âgood cholesterol.â
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