Choosing the Best Oatmeal to Stay Satisfied and Control Blood Sugar

by Grace Rivers, RDN, CDCES

Eating oatmeal is good for you, but are all those different choices on the grocery shelves nutritionally the same? If you guessed no, you are correct. How can you make sure that you choose the best one? Let’s take a look.

Benefiting the health of your heart

Rich in viscous soluble fiber, oatmeal aids with lowering cholesterol, managing blood sugar, body weight, and blood pressure. It also contributes to a healthy gut.

The fiber in oats, beta-glucan, helps lower the bad LDL cholesterol and total cholesterol, but not healthy HDL cholesterol or triglycerides.

The beta-glucan slows the time it takes your food to empty from your stomach and curbs your appetite so that you stay full for longer. This fiber can help with blood sugar and weight management.

A compound called avenanthramide improves nitric oxide production, which in turn can help to lower blood pressure.

Processing into oatmeal

Oat groats are the whole seeds that are removed from the inedible husk. The groats are then finely cut into tiny bits called steel cut oats and furnish a different texture than a smoother rolled oat.

Rolled oats are what we refer to when we say oatmeal. These have been steamed and rolled to flatten them, removing some of the bran in the process.

Instant oats are the most processed form. They are steamed and rolled for longer making them softer.

Packaging aplenty

You will find old-fashioned oats in a cardboard canister, cardboard cups with oatmeal, and instant packets. A few are plain, but most are flavored.

Looking at the label

Watching the carbs and the serving size may be the easiest for determining your choice. If the product has added sugars, the total carbs will be higher. You have probably noticed that the carbs are almost double in a flavored container compared to a plain (usually marked as original) packet. The flavored has more added sugars meaning more carbs and more calories. Unfortunately, though, it is not very filling. For packages with added sugars, the fiber and protein content remains close to the original version.

In an instant packet, you can expect to see 3-4 grams of fiber. More than this may mean the addition of other fibers such as maltodextrin or chicory root. These are a different type of fiber than the naturally occurring beta-glucan in oatmeal. They may not provide the same health benefits.

Like fiber, the protein content is also 3-4 grams in an instant original or flavored packet.

Wanting a different texture?

Unflavored steel-cut oats and oat bran are other options for oatmeal. They both furnish a healthful amount of heart-protecting beta-glucan fiber in a small amount. You can cook the oat bran quickly, while the steel-cut oats will take longer.

Making your selection

Choosing a plain unflavored version of oats is the simplest way to start. Add what you would like to your oats. Fruits, nuts, seeds, and milk will let you create your meal the way you desire. You will be slashing added sugar and making it more filling and healthful than a flavored packet.

Adding high protein, low-carb dairy milk or unsweetened soy or pea milk will give you extra protein. If this isn’t substantial enough for you, a second packet may help. You would be adding carbs, of course, but you would see that the carb content is comparable to only one sweetened container. Plus, it will add more fiber and protein, making it more filling and nutritious.

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