Oatmeal is a healthy breakfast choice and a great way to start your day.
It's low in calories and full of fiber, which can make it the perfect food for people who are trying to control their weight.
However, oatmeal also contains a lot of carbs. For this reason, people with diabetes may wonder if it's a good choice for them.
This article takes a closer look at oatmeal and explores whether it's a healthy choice for people with diabetes. The answer may surprise you.
Oatmeal, sometimes called porridge, is a food made with oat groats. These are oat kernels that have had their hard outer husks removed.
There are three main types of oatmeal, including steel-cut, whole (also called rolled) and instant oatmeal. They differ in the way they're processed, as steel-cut oats are cut rather than rolled like whole and instant varieties.
Most people eat their oatmeal hot. They make it by mixing their oats with either boiling water or milk. You can also reduce prep time by making oatmeal without heat, soaking it in milk or water overnight and eating it cold in the morning.
However you prepare it, oatmeal is a good source of carbs and fiber, particularly soluble fiber. It also contains a range of vitamins and minerals.
For most people, it's a balanced and highly nutritious food choice. 100 grams (3.5 ounces) of dry oats provides the following nutrients (1):
- Calories: 389
- Carbs: 66 grams
- Protein: 17 grams
- Fiber: 11 grams
- Fat: 7 grams
- Manganese: 246% of the RDI
- Phosphorus: 52% of the RDI
- Vitamin B1 (thiamine): 51% of the RDI
- Magnesium: 44% of the RDI
- Copper: 31% of the RDI
- Iron: 26% of the RDI
- Zinc: 26% of the RDI
- Folate: 14% of the RDI
- Vitamin B5 (pantothenic acid): 13% of the RDI
As you can see, oats are low in calories and high in nutrients.
However, they also contain a lot of carbs. And if you make your oatmeal with milk, this will increase its carb content even more.
For example, each 1/2 cup of whole milk you add to your oats will add around 13 grams of carbs and 73 calories (2).
No comments:
Post a Comment