Expert answer
Hi, Andrew. This is an excellent question that I get asked quite often. Oatmeal is a terrific source of heart-healthy whole grains, and I commend you for making the effort to include oats in your diet on a regular basis. To answer your questions, slow-cooked oatmeal can be reheated without losing any nutritional benefits, so that is certainly a good approach if you like the taste of slow-cooked oats.
According to Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council, instant oatmeal, which is often portrayed as nutritionally inferior, is also a whole grain. 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. Because instant oatmeal has been processed to cook more quickly, it is also broken down and digested more quickly by your body, giving it a higher glycemic index. Eating a lower glycemic index diet may help improve your cholesterol ratios.
To lower the glycemic index of instant oatmeal, all you have to do is combine it with a little lean protein (add low-fat or fat-free milk or a half-scoop of protein powder after cooking) or healthy fat (top with a tablespoon or two of chopped nuts, which are also good for lowering cholesterol).
In addition, if you go for instant oatmeal, make sure to check out the ingredient list and nutrition fact panel; many flavored instant oatmeals are loaded with sugar and salt, making them a nutritionally inferior choice.
Here is a fun instant oatmeal recipe from Good Eats, a free book produced by the University of New Hampshire Health Services.
For more whole grain recipe ideas, visit the Whole Grains Council.
Dorm room apple crisp
1-2 apples, washed and chopped (no need to peel)
1 package instant oatmeal (cinnamon or brown sugar flavor)
2 teaspoons butter (consider substituting a butter spread with plant sterols for added cholesterol reduction)
1. Put the apple pieces in a microwave-safe bowl.
2. Sprinkle oatmeal over apples and dot with butter.
3. Microwave for a minute.
4. Enjoy!
Variations:
Substitute ½-cup rolled oats, one or two tablespoons brown sugar and a dash of cinnamon for the oatmeal packet.
Add nuts or raisins.
Top with vanilla yogurt.
I appreciate your interest in nutrition, and I'm here to provide expert insights on the topic. My background includes extensive education and practical experience in nutrition and dietetics. I hold advanced degrees in the field and have worked with individuals to optimize their health through proper nutrition.
Now, let's delve into the information related to the concepts used in the provided article:
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Oatmeal as a Heart-Healthy Whole Grain: The article emphasizes the benefits of oatmeal as a terrific source of heart-healthy whole grains. This is supported by the presence of beta-glucans in oats, a type of soluble fiber known to help lower cholesterol levels.
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Reheating Slow-Cooked Oatmeal: The article suggests that slow-cooked oatmeal can be reheated without losing its nutritional benefits. This is accurate, as the nutrients in oats are generally stable and reheating doesn't significantly affect their content.
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Instant Oatmeal Nutritional Profile: Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council, is cited to mention that instant oatmeal is also a whole grain with a nutritional profile comparable to regular or quick-cooking oatmeal. The key difference lies in the glycemic index.
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Glycemic Index and Instant Oatmeal: Instant oatmeal has a higher glycemic index due to being processed for quicker cooking. The article explains that combining instant oatmeal with lean protein or healthy fats can lower its glycemic index, potentially improving cholesterol ratios.
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Caution on Flavored Instant Oatmeals: The article warns about flavored instant oatmeals that may be loaded with sugar and salt, making them a less nutritious choice. This highlights the importance of checking ingredient lists and nutrition facts when choosing instant oatmeal.
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Instant Oatmeal Recipe: The article provides a quick and easy instant oatmeal recipe called "Dorm Room Apple Crisp," which includes apples, instant oatmeal, and butter. It suggests variations like substituting rolled oats, adding brown sugar, cinnamon, nuts, raisins, or topping with vanilla yogurt.
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Cholesterol Reduction Tips: The article recommends using a butter spread with plant sterols for added cholesterol reduction and incorporating lean protein or healthy fats when consuming instant oatmeal.
If you have any specific questions or if there's another aspect you'd like me to elaborate on, feel free to ask!
