What is the nutritional value of 1/2 cup of oatmeal?
(1/2 cup) of cooked steel-cut oats has 150 calories, 5 g protein, 27 g carbs, 2 g fat and 4 g fiber. One serving (1 cup) of cooked rolled oats has an extra gram of fat. One packet of plain instant oats has 100 calories, 4 g protein, 19 g carbs, 2 g fat and 3 g fiber.
Per 1/2 Cup Serving: 150 calories; 0.5 g sat fat (3% DV); 0 mg sodium (0% DV); 1 g total sugars; 4 g fiber (13% DV). 100% Whole Grain: 40 g or more per serving. 100% of the grain is whole grain. WholeGrainCouncil.org.
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories. This means that oats are among the most nutrient-dense foods you can eat. Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains.
When making your oatmeal, the recommended serving size is 1/2 cup. For breakfast and lunch, oatmeal is your main entrée. It does allow for a small amount of skim milk and some fruit to be added or eaten on the side, as well as low-fat yogurt.
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. This could potentially cause excess weight gain.
Oatmeal is a nutritious snack that offers numerous health benefits when eaten daily. Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect.
Eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8%. Oatmeal contains soluble and insoluble fiber – two types that your body needs.
In order to lose weight, you should consume around 250 grams of oats a day. One portion of oatmeal contains 40-50 grams, so if you are on an oat diet you should eat about 5 portions a day.
Oatmeal offers a host of health benefits and can be a great go-to food for those with diabetes, as long as the portion is controlled. One cup of cooked oatmeal contains approximately 30 grams of carbs, which can fit into a healthy meal plan for people with diabetes.
- You could significantly increase your sugar intake.
- You're limiting your nutritional palate.
- It can lead to malnutrition and muscle mass shedding.
- It can cause bloating.
- It can lead to weight gain.
What is one serving of oatmeal?
One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, and CEO of Vital RD in Centennial, Colorado. That amount will contain 154 calories, 27 grams (g) of carbs, and 4 g of fiber, according to the U.S. Department of Agriculture.
Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
Oats are rich in dietary fiber, and thus help in promoting satiety, lowering fat and carb absorption, and stabilizing your blood glucose levels. The daily recommended serving size of oats for weight loss is half a cup or 50 g. The best time to eat oats for weight loss is breakfast or dinner.
People should start with oatmeal two to four times a week and work their way up to daily servings, he says. It may be beneficial to have a large glass of water with oatmeal to help move the fiber through the GI tract to reduce bloating and stomach pain.
Oatmeal's long-time compadre is a no-go if you're trying to clean up your diet. Brown sugar adds zero nutritional value—just lots of empty calories that will ratchet up your blood sugar. If you need to add a sweetener besides fresh fruit, opt for a natural one like maple syrup or honey.
Consuming oats everyday will help in stabilizing blood sugar and reduce the risk of type-2 diabetes. Beta-glucans in oats are also found to reduce blood sugar spikes and keep your blood sugar level stable.
Background: Oat and its compounds have been found to have anti-inflammatory effects.
Oatmeal.
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
It's packed with vitamins and minerals. And it's chock-full of inflammation-fighting antioxidants. Yes, we're talking about oatmeal. It's no wonder it's often recommended as a go-to breakfast option for weight loss, and more specifically, shrinking belly fat.
One of the healthiest instant oatmeals out there with no added sugars, colors, or artificial flavors, preservatives or sweeteners. At only 100 calories and loaded with heart healthy whole oats and fiber, it's great to eat a few times a week to make weight loss goals. It's also very quick and easy to make for breakfast.
Which is better for cholesterol oatmeal or Cheerios?
A serving of Cheerios has just a single gram of soluble fiber — that means it could take 10-plus bowls of Cheerios — daily — to effectively lower LDL cholesterol. Oatmeal is a little better, with 2 grams of soluble fiber per serving – but still… five bowls??
A person is considered at high risk for developing heart disease if their total cholesterol level is higher than 240 mg/dL, LDL levels are higher than 160 mg/dL (190 mg/dL is even higher risk), and if the HDL level is below 40 mg/dL.
First things first: “Because oatmeal a healthy food, people sometimes eat too much of it," says Blatner. "Instead of having one cup cooked, they'll double it and start off with one cup dry.” Her advice? Stick to half-a-cup of dry oatmeal, which is considered one serving size.
Though oatmeal is said to help you lose weight, having too much of it can lead to malnutrition and muscle mass shedding. This is because oatmeal is rich in fibre, which keeps you full for longer, so your body loses the ability to signal you to eat more throughout the day.
Overview. Miracle fruit is an evergreen shrub that grows in West Africa. The berry, leaf, and seed oil are used as medicine. People use miracle fruit for diabetes, obesity, taste disturbances in people treated with cancer drugs, and other conditions, but there is no good scientific evidence to support these uses.
When participants in the study drank one cup of chamomile tea after meals three times per day for six weeks, they showed a reduction in blood sugar levels, insulin, and insulin resistance.
High Fiber Content May Help You Manage Blood Sugar
According to the National Library of Medicine, adults with type 2 diabetes who ate oats and oat bran for six weeks experienced “significant” reductions in 24-hour blood sugar counts, as well as overall insulin levels.
Peanut butter can be a healthful option when people enjoy it as part of a balanced diet. It is rich in several nutrients, including protein and magnesium, which may help protect the heart and manage blood sugar and body weight.
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.
The following nutrition information is provided by the USDA for 1/2 cup dry (39g) rolled oats with no sugar or salt added. 1 This serving is equivalent to 1 cup of cooked oatmeal (cooked in water).
Is oatmeal enough for breakfast?
Whether it's steel-cut or rolled, quick-cooking or instant, oatmeal is good for you, experts say—with a few caveats. Oatmeal is rich in fiber, which promotes fullness, eases the insulin response, and benefits gut health.
Oatmeal is a source of carbohydrate. Carbohydrates are converted into sugar when digested and increase sugar levels in the blood stream.
Oatmeal for weight gain
Oatmeal is also a great meal for weight gain since you can easily add extra calories. First, choose rolled oats, steel cut oats, or unflavored instant oatmeal.
How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
When soaked overnight, the starch present in the oats is naturally broken down and more nutrients are absorbed by the oats through the period of soaking, the acid present in the oats also breaks down overnight and this results in better digestion. Due to its soggy texture, it is much easier to consume in the morning.
Though it's high in protein, peanut butter is also high in fat content, packing nearly 100 calories into every tablespoon. But research suggests that consuming peanut butter might not stop you from losing weight. In fact, eating it might even help you shed pounds.
A cup of oats delivered 4 grams of protein and 4 grams of fiber to help lower body weight, improve cholesterol levels and reduce the risk of type 2 diabetes. It also provided health-building minerals such as phosphorus and magnesium.
Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
- Berries.
- Bananas.
- Applesauce.
- Coconut flesh and flakes.
- Nut and seed butters.
- Cinnamon.
- Vanilla powder.
- Yacon syrup.
What to put on oatmeal that's healthy?
To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds, and Greek yogurt. Oats are often also included in baked goods, muesli, granola, and bread. Although oats are naturally gluten-free, they are sometimes contaminated with gluten.
Try sweetening oatmeal by mixing in banana or applesauce, adding berries to plain Greek yogurt and sweetening smoothies with frozen fruit. Another option is to add natural flavorings like vanilla or almond extract, cocoa powder and spices like cinnamon and clove.
- Manganese.
- Molybdenum.
- Phosphorus.
- Copper.
- Biotin.
- Vitamin B1 (Thiamine)
You're eating it plain
On its own, oatmeal is relatively low-calorie, high in fiber, and high in protein. A serving of ½ cup dry oatmeal made with water sets you back 150 calories, 3 grams of fat, 27 grams of carbs, 4 grams of fiber, 1 gram of sugar, and 5 grams of protein.
You should probably not eat more than one cup of oatmeal at a time. More than one cup of oatmeal is considered to be too much oats to eat at one time.
Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.
Some cereals made with whole-grain oats or bran may be fortified with vitamin B12, and can provide about 30% of the daily value in just one serving.
“Eating whole grain oats can prevent diabetes and lower cholesterol levels, which could prevent cardiovascular disease.” Some studies show that oats have anti-inflammatory effects, Sang says, “which could prevent inflammation related to chronic disease.” Fiber is oatmeal's main health attribute.
A cup of oats delivered 4 grams of protein and 4 grams of fiber to help lower body weight, improve cholesterol levels and reduce the risk of type 2 diabetes. It also provided health-building minerals such as phosphorus and magnesium.
