Know Your Oats
By Bryn Mooth, for SparkPeople
Want to maximize the benefits of that morning meal? Then think oatmeal. Here's the deal: Oats have plenty of fiber (about 4 grams in each 1/2 cup uncooked serving) plus about 6 grams of protein. Not only will oatmeal help you feel fuller longer, but it has heart-healthy benefits as well. According to the Mayo Clinic, 3 grams of soluble fiber per day, the amount found in one bowl of oatmeal, can reduce the absorption of cholesterol in the bloodstream. There are several varieties of oatmeal out there to choose from. Do you know the difference between them?
Know Your Oats
There are four different kinds of oatmeal, which each undergoes different levels of processing:
Instant oatmeal is typically packaged in envelopes with sweeteners, flavorings and other additives. It takes almost no cook time, just the addition of hot water. This is the most processed oatmeal and tends to have more calories (due to added sugars) per serving than unprocessed oatmeal. It also tends to be lower in fiber.
Quick oats are processed to remove the outer bran for faster cooking. Less processed than instant oatmeal, these take minimal cook time (between 1 and 5 minutes).
Old-fashioned or "thick" oats are steamed and rolled flat. These oats take about 10-12 minutes to cook on the stovetop. They're higher in fiber and slightly less processed than quick oats.
Steel-cut or "Irish" oats are minimally processed and retain all the inherent fiber and vitamins of whole oats, but take longer (about 25 minutes) to cook. Unlike the flat oats or instant oats you're probably used to seeing, steel-cut oats are round in shape.
Whenever possible, stick to the old-fashioned or steel-cut oats for nutrition's sake-and know that old-fashioned oats require little to no more cooking time than the quick variety. Quick, old-fashioned, and steel-cut oats all allow you to create your own flavor combinations and control what goes into your bowl.
What's your favorite type of oatmeal? Do you add any toppings?
Related links:
How to Pick a Healthy Breakfast Cereal
Delicious Ways to Boost Fiber Intake
Eating for a Healthy Heart
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