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- Harvard Medical School: 11 Foods that Lower Cholesterol
- U.S. Food and Drug Administration: Labeling & Nutrition
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Is Oatmeal a Healthy Breakfast?
Breakfast ensures that you start off your day right 1. Oatmeal is the perfect breakfast option because it is filling, contains many essential vitamins and minerals and is high in soluble fiber. In addition, whole-grain oatmeal is heart-healthy and may help to lower blood cholesterol and blood sugar levels. Not only is oatmeal a nutritious breakfast choice, but it is also easy, quick and delicious.
Nutrient Lineup
Rolled oats are packed with essential vitamins and minerals and are naturally low in fat, sugar and sodium. A 1-cup cooked serving of quick-cooking plain oatmeal contains 5 grams of protein and 4 grams of fiber, both of which will help to fill you up and keep you satisfied all morning long. That 4 grams of fiber provides you with 15 percent of your daily fiber needs. In addition, oatmeal contains B vitamins, calcium, potassium, iron, selenium, copper, zinc and magnesium.
- Rolled oats are packed with essential vitamins and minerals and are naturally low in fat, sugar and sodium.
Cholesterol Control
How Can Oatmeal Help You to Lose Weight?
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The type of fiber found in oatmeal is called soluble fiber, which offers protection against heart disease as it helps to lower the low-density lipoprotein type of cholesterol in the body. The soluble fiber found in oats works by binding cholesterol in the digestive tract and eliminating it from the body. The evidence linking oats to heart health and cholesterol reduction is so strong that the Food and Drug Administration has allowed oat products to carry a health claim. The statement "3g of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease" can appear on oatmeal packaging.
- The type of fiber found in oatmeal is called soluble fiber, which offers protection against heart disease as it helps to lower the low-density lipoprotein type of cholesterol in the body.
- The statement "3g of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease" can appear on oatmeal packaging.
Blood Sugar Control
Just as oatmeal provides benefits to those with high cholesterol, oatmeal is a healthy choice for those with diabetes. Because cooked oatmeal is digested slowly, it can help control blood sugar levels and allow a gradual insulin response in those with insulin sensitivity.
Types of Oatmeal
Does Oatmeal Have Fiber?
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Oatmeal is available in a few different forms, which is important because some types may not be as nutritious as others. The different kinds include old-fashioned oats, quick-cooking oats and instant oatmeal varieties. Old-fashioned and quick-cooking oats are both plain and do not include added flavors, salt or sugar. Old-fashioned oats take longer to cook and offer a sturdier texture than the quick-cooking oats, yet both varieties contain the same nutritional benefits. The instant oatmeal varieties come in single-serving packets and may include added flavors, sugar and salt. To cut back on added sugar and salt, you can season old-fashioned or quick-cooking oats on your own by adding sliced or dried fruit or seasoning like cinnamon, nutmeg or allspice.
- Oatmeal is available in a few different forms, which is important because some types may not be as nutritious as others.
- The instant oatmeal varieties come in single-serving packets and may include added flavors, sugar and salt.
Related Articles
References
- Univeristy of Vermont Extension: Breakfast & Oatmeal
- U.S. Department of Agriculture: Food-A-Pedia
- Harvard Medical School: 11 Foods that Lower Cholesterol
- Quick cooking oats. FoodData Central. U.S. Department of Agriculture. Updated 2019.
- Rebello CJ, Johnson WD, Martin CK, et al. Instant oatmeal increases satiety and reduces energy intake compared to a ready-to-eat oat-based breakfast cereal: A randomized crossover trial. J Am Coll Nutr. 2016;35(1):41-9. doi:10.1080/07315724.2015.1032442
- Mackie AR, Bajka BH, Rigby NM, et al. Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate. Am J Physiol Gastrointest Liver Physiol. 2017;313(3):G239-G246. doi:10.1152/ajpgi.00005.2017
- Blaszczyk U, Duda-Chodak A. Magnesium: Its role in nutrition and carcinogenesis. Rocz Panstw Zakl Hig. 2013;64(3):165-71.
- Roager HM, Vogt JK, Kristensen M, et al. Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: A randomised cross-over trial. Gut. 2019;68(1):83-93. doi:10.1136/gutjnl-2017-314786
- Pazyar N, Yaghoobi R, Kazerouni A, Feily A. Oatmeal in dermatology: A brief review. Indian J Dermatol Venereol Leprol. 2012;78(2):142-5. doi:10.4103/0378-6323.93629
- Hou Q, Li Y, Li L, et al. The metabolic effects of oats intake in patients with type 2 diabetes: A systematic review and meta-analysis. Nutrients. 2015;7(12):10369-87. doi:10.3390/nu7125536
- Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(6):1413-21. doi:10.3945/ajcn.114.086108
- Dennis M, Thompson T. NCA stance on gluten-free oats. National Celiac Association. Updated 2018.
- American Academy of Allergy, Asthma & Immunology. Multiple food reactions: Oat, onion, tomato. Updated 2014.
- Mollo K. Why can I NOT tolerate GF oats?. National Celiac Association. 2019.
- Ingham B. The safety of raw oatmeal. Safe & Healthy: Preparing & Preserving Food at Home. University of Wisconsin-Madison. Division of Extension. Updated 2019.
Writer Bio
Ann Jensen is a registered dietitian with experience in nutrition education and counseling. She has written numerous nutrition education, weight loss and fitness articles for various publications.