You’ve probably heard health and nutrition experts stress the benefits of eating a healthy, balanced breakfast. Breakfast isn’t called the most important meal of the day for nothing.
But when you’re on the go, it can be difficult to find the time and motivation to plan and put together a nutritionally balanced meal. Could oatmeal be the answer?
Consumers are increasingly interested in purchasing whole-grain oatmeal, according to a recent report from market research firm Wise Guy Reports. And that interest is predicted to continue to surge. Market researchers cite both increased health consciousness and increased demand for convenient breakfast options.
Whether you’re interested in preparing oatmeal-based baked goods or overnight oats, or simply making oatmeal on the good old fashioned stovetop, nutrition experts can help you make it into your regular meal rotation. Here’s what you need to know about adding oats to your.
Are oats good for health?
The short answer is yes.
“Oats are a highly nutritious food that supports digestion, heart health, and even weight management,” dietitian Miranda Galati told USA TODAY. “Contains a unique beta-glucan fiber that is particularly powerful in lowering cholesterol and improving blood sugar levels.”
If you’re specifically targeting blood sugar levels, choose groats (whole oats with only the inedible outer layer removed) or steel-cut oats (oats cut into smaller pieces). Both take time to raise blood sugar levels. According to Harvard T.H. Chan Public School, rolled oats have a lower digestibility index than Old Fashioned (oats that are steamed, rolled, and flattened) and instant oats (oats that are steamed and flattened for a long time). health.
Oatmeal fits into the whole grain category and overall contains more fiber, protein, and micronutrients compared to refined grains. (However, refined grains such as white rice and white bread also contain certain beneficial nutrients.)
The United States Department of Agriculture (USDA) recommends that half of your daily grain intake be whole grains. While eating more “minimally processed grains” is good, “it’s not 100% necessary,” Galati says.
Read more: Can oatmeal help you lose weight?
What is the healthiest breakfast?
Most nutritionists say the term “healthiest” is subjective and can vary depending on you, your body, and your health goals.
That said, oats are “arguably one of the most nutritious breakfast foods,” Galati says. She recommends making it an even better breakfast option by combining it with other nutritious ingredients to make it “more filling and blood sugar friendly.”
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“The carbohydrates in oats are best combined with sources of protein, fat, and even fiber to improve blood sugar response,” she says. “Cook your oats in a protein-rich milk like dairy or soy, eat them with berries, and add a spoonful of nut butter. You can also mix in egg whites or protein powder for a high-protein option. .”
Overall, Galati wants to remind consumers that there is no one-size-fits-all approach to healthy eating.
“The healthiest food in any category depends on you, your budget, your culture, your health goals, etc.,” she previously told USA TODAY. “While it’s great to choose more nutritious foods whenever possible, choosing the more processed and convenient options isn’t necessarily a bad thing. We want you to live a healthy lifestyle for the long haul. As a registered dietitian, I encourage you to let go of the idea that there is one thing that is the healthiest.
