Compare 100 calories of baked potato to 100 calories of oatmeal, and you find a bit less protein (3 grams vs. 4), a bit more starch (18 grams vs. 16) and a similar mineral profile (potatoes have more potassium, but oats have more selenium). But potatoes beat out oats in just about every vitamin, as well as fiber.
Oats are considered one of the natural superfoods, which are nutrient-rich foods seen as beneficial to your health. Some other examples of superfoods are blueberries, salmon and broccoli. Oats are a natural superfood because they are 100% whole grain with minimal processing, and contain vitamins, minerals and fibre.
Oats are a better option than rice for weight loss and fitness aims. Oats is a better choice for people suffering from Iron Deficiency Anemia. Oats are rich in antioxidants including avenanthramides. Avenanthramides helps in lowering the blood pressure levels.
Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.
HEALTHY & VERSATILE
Another great reason to use oats as an alternative to rice is that oats are naturally high in fibre including heart healthy, cholesterol lowering, soluble beta-glucan fibres. Just one portion of Oat Made contains at least 1.5g of beta glucans which is 50% of suggested daily amount of 3g.
Oats are a natural superfood because they're 100% wholegrain and contain vitamins and minerals. Oats not only contain fibre, they're one of the richest sources of beta-glucan, a soluble fibre that can help lower cholesterol reabsorption^. They're also low in sodium and provide protein and carbohydrates for energy.
Oat has a well-balanced nutritional composition. It is a good source of carbohydrates and quality protein with good amino acid balance. Oat contains high percentage of oat lipids especially unsaturated fatty acid, minerals, vitamins and phytochemicals (Head et al.
The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.
Oatmeal has anti-Inflammatory properties.
Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.
Porridge and Weetabix contain up to 10 times more fibre and just a fraction of the salt and sugar in other best-sellers. Weetabix and other wheat biscuits have the best fibre content at 10g per 100g - which means you'd get nearly 4g, or 16pc of your recommended daily fibre intake, from a typical serving of two.
Includes phytic acid, which has been studied to strip your body from absorbing the vitamins and minerals in the oats. It is a high starch or high carbohydrate food. So, in the end, yes, oats can spike your blood sugar, putting you on a “sugar-high” your body doesn't necessarily agree with.
Indulging in oatmeal isn't just a bland breakfast choice anymore, it's a smart one! Eating it three times a day is more than just a bland staple meal; it's a healthy step towards a better you. This superfood is gifted with fiber that can keep your digestive system at it's prime and lower your cholesterol levels.
Fiber Content
A serving of oatmeal will give you the most fiber, with 3 grams, or 12 percent of the daily value. A slice of whole-wheat bread has about 1.9 grams of fiber, but white bread only has about 0.8 gram per slice, making it a poor choice for weight-loss purposes.
Yes, oats are high in carbs. According to the USDA, ½ cup of dry oats (or 1 cup of cooked oats) contains about 27 grams of carbohydrates. But, that isn't actually a bad thing; Oats are actually high in the healthy carbs your body needs to fuel itself.
Oatmeals have a low glycemic index of about 55. It means that consuming oatmeal does not cause sudden spikes in blood sugar levels. In addition, oatmeals are high in fibre content and help prevent spikes in blood sugar levels and fulfil the daily ideal fibre intake.
Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and "bad" LDL cholesterol) and helping with weight control. Oatmeal has a host of vitamins and minerals.
"They are all actually identical in terms of their nutrition. The difference is how they are rolled and cut." However, Price added that since instant oats are the most processed option, they generally have salt and added sugars. "This puts them on the lower end of the healthy spectrum, but they're still healthy."
In fact, in the USDA nutrient database, instant oatmeal possesses the same nutritional profile as regular or quick-cooking oatmeal. The only difference lies in the glycemic index, which is a measurement of how quickly a food increases your blood sugar within a two-hour period.
Rolled oats tend to be slightly higher in nutrients like fibre and protein, and have a slightly lower glycemic index compared to quick oats. This is due to the higher amounts of processing that quick oats undergo.
Oatmeal has fewer calories. And IN GENERAL, weight loss is about eating less than you burn. Brown rice has a few more calories and carbs. And both of them have a good amount of fiber, which helps with satiety.
Speaking of, what is the difference between oats and oatmeal? Technically, oats refers to the whole grains themselves, and oatmeal to the porridge-like dish often made from them, and/or to the processed form of the whole grains—but now, the terms are often used interchangeably.