When you get out of bed on a cold winter’s day, sometimes the only thing that helps you start your morning right is a warm, delicious meal. Perhaps that includes a steaming mug of coffee or tea, a warm pancake with melted chocolate chips, or a bowl of oatmeal.
The healthiest breakfasts include the nutritional trifecta of protein, healthy fats, and complex carbohydrates to keep you full until your next meal, experts previously told USA TODAY.
So how does oatmeal measure up? Here’s how to make the healthiest bowl.
What is the healthiest oatmeal?
According to a registered dietitian, the healthiest oatmeal is not the type of oatmeal, but the way it’s made. jamie nadeau.
Steel-cut oats, quick oats, and rolled oats are all pretty similar nutritionally, Nadeau says. The biggest difference is the texture. Steel-cut oats take longer to cook and are chewier. Instant oats cook faster but are more mushy.
Oatmeal does contain protein, but slightly more. 10 grams per cup – However, adding protein, fiber, and other nutrients will help you feel fuller longer.
“Like other carbohydrates, it probably won’t keep you full on its own, but it’s a great option as part of a balanced diet,” she says.
First, start with the base. Nadeau recommends milk instead of water to add protein and make the oatmeal creamier.
Next, let’s focus on protein. Try Greek yogurt, which has about 13 grams of protein per cup, or peanut butter, which is also high in fiber and healthy fats. Serving with a few hard-boiled eggs or stirring them in while cooking adds protein without any weird taste.
“Once the oats are fully cooked, slowly fold in the egg whites and mix slowly without scrambling the eggs. This will give you really fluffy and delicious oatmeal,” says Nadeau.
Finally, look for additional nutrients in toppings. Fresh fruit adds fiber, vitamins, minerals, and sweetness to oatmeal. The fat-soluble vitamins A, E, and K found in fruit are best absorbed when you add a fat source like nuts, which also add fiber and protein.
Is instant oatmeal good for you?
Instant oats are nutritionally equivalent to other oats, but Nadeau says you need to be aware of added ingredients. Oatmeal is bland on its own, so large amounts of brown or white sugar are often added to sweeten it. It is difficult to control the amount of sugar added to the oatmeal since instant packs already have sweetness added to them. Combined with the sugar in the rest of his meals that day, he could quickly exceed the recommended daily limit.
Nadeau recommends buying plain instant oats and sweetening them yourself.
Is oatmeal good for you?
Yes – oatmeal is a healthy source of protein, fiber, iron, folate, copper, zinc, and B vitamins.
“It’s one of the nutritionally underrated foods,” Nadeau says.
Oatmeal also contains beta-glucan, a soluble fiber that has several health benefits. One study found that consuming 3 grams of beta-glucan soluble fiber from whole oats daily. Slightly lower blood cholesterol levels. Oats are also a healthy option for diabetics because they contain beta-glucans. Prevents rapid rise in blood sugar levels and postprandial insulin levels.
If you’re looking to incorporate more oats into your diet, check out these three recipes that put creative twists on the classic oatmeal.
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