Oatmeal is one of the healthiest breakfasts you can choose to start your day.
“Oatmeal is rich in nutrients such as dietary fiber and iron,” he says. Amber panconin, MS, RD, Registered dietitian and owner of the food blog Stirlist. “Fiber helps keep you full longer and lowers cholesterol. Oatmeal is a great breakfast for people of all ages because iron is an important mineral for growth and development.”
It is also ideal for managing blood sugar levels and overall intestinal health.
“Oatmeal contains a water-soluble dietary fiber called beta-glucan, which studies show that it lowers blood glucose and cholesterol and provides a protective effect against heart disease and diabetes,” said a registered dietitian. increase. Jonathan Valdez, RDNHe is the owner of Genki Nutrition and a spokesman for the New York State Academy of Nutrition and Nutrition. “Oatmeal also helps a healthy gut and, when combined with the right amount of water, may prevent constipation and reduce the risk of colon cancer.”
However, not all oatmeal is healthy, especially when it comes to pre-packaged oatmeal options. But let’s become a reality. They are convenient, quick and easy. Therefore, when choosing high quality pre-packaged oatmeal, Panconin states that the ingredient list should start with whole grain rolled oats or oats.
What makes high quality oatmeal packets and cups
There are a few things to keep in mind when looking for the highest quality oatmeal.
Oats should be the first ingredient. “The ingredients are listed in abundant order, so I want to make oats the first ingredient to list,” Panconin told us.
Don’t look over Store brand or generic quick oatmeal. “Don’t turn it off by buying store labels or generic brands,” she says. “These are often cheap and manufactured with minimal processing, so they can be a good option, especially if the first listed ingredient is” whole grain oats “or” oats “. There is sex. “
Look for low-sugar, high-protein options.. “For example, you might see the label“ Lower Sugar ”,” says Pankonin. “Look for options that may contain more protein and less sugar. For example, you may see the label” Protein “next to the flavor of the package. “
How to avoid poor quality oatmeal
There are several major warning signs as to what may indicate poor quality oatmeal.
They contain Lots of sugar.. “The American Heart Association recommends limiting the amount of sugar added to less than 6 percent of calories daily,” says Panconin. “For women, you only need to add 100 calories or 25 grams of sugar per day. For men, 150 calories per day, or about 36 grams.”
They share the same name as the popular breakfast cereals. “These flavored oatmeal packets can be high in sugar and sodium,” says Panconin. “It’s important to make sure you’re reading the nutrition facts label for comparison.”
They come in a variety of variety packs. “Nutrition depends on the flavor,” says Panconin. “Instead, read the label and buy the variety with the lowest amount of sugar and sodium.”
They are labeled as dessert flavors. “Watch out for’dessert’flavors like’cinnamon rolls’,” says Valdes. This probably means higher sugar. “But in a grand plan of things, if it reduces the number of real desserts you eat, if it’s not modest, be sure to have a flavored oatmeal version.”
Remember: Organic is not the same as health. “Organic doesn’t necessarily mean that you’re low on sugar or sodium, or that you’re healthy,” says Panconin. “Be sure to read the nutrition label to compare options.”
According to science, according to nutritionists, read 6 oatmeal with the lowest quality ingredients. Plus, don’t miss the amazing side effects of eating oatmeal.
Per pouch: 150 calories, fat 2 g (saturated fat 0.5 g), cholesterol 0 mg, sodium 200 mg, carbohydrate 31 g (fiber 2 g, sugar 12 g), protein 3 g
If the name wasn’t immediately the red flag, the nutrition facts label for this fruity pebble oatmeal would look like this: High in sugar and low in digestion Low in micronutrients such as fiber and protein. “This packet contains 200 milligrams of sodium, 12 grams of sugar, and only 2 grams of fiber per serving,” says Panconin.
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Per packet: 160 calories, fat 2 g (saturated fat 0.5 g), cholesterol 0 g, sodium 260 mg, carbohydrates 33 g (fiber 3 g, sugar 12 g), protein 4 g
Oatmeal is a healthy breakfast, but you need to add a lot of ingredients to this packet to make it a fulfilling meal. It is deficient in fiber and protein and contains a significant amount of sugar. “This packet contains 260 milligrams of sodium and 12 grams of sugar per serving,” says Panconin. If you have to buy this, try making a combination of these oatmeals for faster weight loss, says nutritionists.
Per cup: 250 calories, fat 5 g (saturated fat 0.5 g), cholesterol 0 mg, sodium 230 mg, carbohydrates 47 g (fiber 5 g, sugar 19 g), protein 7 g
Store-branded products are a cheap source of oatmeal, but you should read the nutritional information before you buy. Take this 365 Whole Foods Market oatmeal cup as an example. “Adding 19 grams of sugar gives you a lot,” says Valdez. “For this oatmeal, it’s about 38% of the DV recommendation.”
Per packet: 210 calories, fat 2.5 g (saturated fat 0 g), cholesterol 0 mg, sodium 100 mg, carbohydrates 40 g (fiber 4 g, sugar 14 g), protein 5 g
Although sometimes labeled as “organic,” even these harmful, pesticide-free packets can be high in sugar. “This particular instant oatmeal packet contains 40 grams of carbs per serving and 13 grams of sugar added, which is 26% DV added sugar,” says Panconin.
