OATMEAL : NUTRITION FACTS, HEALTH BENEFITS AND HEALTHY TOPPINGS

oatmeal-healthy-toppings

There’s no better way to warm-up your morning than with some heart-friendly oatmeal. The nutrients in oats have extraordinary health benefits, making this food popular not only in the US but in the whole world. True enough, more and more bowls of oatmeal are served on everyones breakfast tables.

OATMEAL NUTRITION FACTS FOR ½ CUP DRY OATS

Calories 150
Total Fat 3 GRAMS or 25 CALORIES
Cholesterol 0 GRAMS
Sodium 0 GRAMS
Total Carbohydrates 27 GRAMS
Dietary Fiber 4 GRAMS
Sugars 1 GRAM
Protein 5 GRAMS

Benefits of Oatmeal

Oatmeal Benefit #1

RICH IN FIBER. Oatmeal is rich in fiber, making it beneficial for the heart and the digestive process. The soluble fiber in oatmeal reduces low-density lipoprotein (LDL), the ‘bad cholesterol’ in your digestive tract. It cleanses out your colon and lets your digestive tract properly function.

Oatmeal Benefit #2

LOW IN CHOLESTEROL, SODIUM AND CALORIES. Certainly, oatmeal is the friendliest food for anyone who suffers from high blood pressure and for those who have some weight management issues. It has been found in studies that those who eat more oats are less likely to develop heart disease.

Oatmeal Benefit #3

GOOD NUMBER OF PHYTOCHEMICALS According to the American Cancer Society, phytochemicals and the insoluble fiber in oats help the body fight against toxic bile acids. This helps lower the risk of cancer.

Oatmeal Benefit #4

PLENTY of B VITAMINS. Vitamin B in oats helps the brain and the nervous system to function properly. If you want to make your memory alert, then start to have some oatmeal each day.

Oatmeal Benefit #5

NATURAL FATS FOR THE SKIN. Oats are rich in natural lubricating fats which help prevent dry and itchy skin. The fats even leave a thin layer of protection for the skin. Oats also let your skin get rid of acne and impurities.

Oatmeal Benefit #6

CARBOHYDRATES FOR ENERGY. While being low in calories and cholesterol, oats have high amounts of carbohydrates, making it a perfect meal for those who are dieting. Oatmeal will keep you full for hours and keep your energy level high in the morning. I often recommend clients to enjoy oatmeal as a Mid-PM snack at their desk.

HEALTHY OATMEAL TOPPINGS

Oatmeal isn’t only good with milk and brown sugar. There are hundreds of ways to enjoy it! Let me give you some healthy and tasty ideas for some great oat toppings.

  • NUTS AND SEEDS. Most nuts provide protein and are sources of healthy fats. Flax seeds are the most recommended.
    • Walnuts
    • Peanut butter
    • Whole flax seeds or ground
  • FRUITS. Fruits will boost the fiber content of oats and they blend well with oats’ taste. Try frozen or dried fruits in the off season.
    • Blueberries, strawberries or mixed berries
    • Pineapple
    • Mango
    • Banana
    • Cranberries
    • Raisins
    • Cherries
    • A combination of fruits and nuts (such as almonds, walnuts, pecans, cranberries and raisins)
  • SWEETENERS.  Sweeteners like honey and jam spices up oats’ taste.  Try some of these.
    • Cinnamon
    • Vanilla Extract
    • Honey
    • Maple Syrup
    • Low Sugar Syrup
    • Pumpkin Pie Spice
  • OR THESE GREAT COMBINATIONS
    • Apple butter and raisins
    • Chopped dates, raisins and walnuts
    • Sliced bananas and vanilla yogurt with cinnamon
    • Low-fat Strawberry yogurt and sliced kiwi
    • Chopped apple and brown sugar
    • Apple pie filling and skim milk
    • Cranberries with maple pancake syrup

Oats are becoming a meal trend for adults and children alike. Most of my clients that start the day with oatmeal no longer have constipation issues and believe that it prevents them from being hungry all morning. Oatmeal is a great friend for all of us.

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