Oatmeal 101

Oatmeal can be a quick, filling, nutritious breakfast, but it's got to be done right. As with all food, once you start changing it from it's natural state it losses some of its nutritional value. Therefore, choose steel cut oats because it is a whole grain and it contains the most fiber and protein, and no sugar, which is extremely important.  Once you start selecting a lesser grade the fiber is less, the protein in less and now sugar comes into play.  The goal is that you want an oatmeal that digests slowly, that does not spike your glucose level, that keeps you full and satisfied until lunch time. That happens when you eat steel cut oaks. When you eat processed oatmeal you are eating sugar which now spikes your glucose level and burns through your system quicker, and can lead to hunger before lunch time. This type of food is also what eventually leads to diabetes.  But that's another article.  

Here's a quick example of the nutritional value of a serving of steel cut oaks, rolled oats, and one of the most popular instant oatmeal products. 

Brand                                    Cals     Protein        Fiber      Sugar      Carbs 
McCann's Steel Cut                  150       4.0            4.0         0             26.0
Coach's Oats Steel Cut             160       6.0            4.0         0             27.0
Country Choice  Rolled Oats      150       5.0            4.0         1             27.0
Instant maple and brown sugar 157       3.7            2.8         12.6         31.0

If you were only looking at the total calorie count of these products you would think the instant is fine to eat. But not all calories are created equal. Instant will put weight on you, the steel cut oaks will help you lose weight and will also improve cholesterol.  The instant contains sugar, and less fiber and protein, which is the problem and why it does not work in your body in the same way as the steel cut. 

The thing about steel cut oats is that because they are a whole grain they take longer to cook, however, there are a couple ways to deal with this. You can make a big batch at the beginning of the week, store it in the frig, and have it on hand ready to go for each day.  I buy a brand called Coaches Oats which is steel cut that has been slightly ground, so it cooks in 5 minutes.  You get all the benefits of steel cut oaks in no time at all.    

Now if you really want to up the nutrition you can add some fruit and nuts. I always put walnuts in my oatmeal because they contain omega 3's and you need the good fat.  If you have a long day and want something that will keep you full for hours on end try the recipe below. When I know I have a long day, or don't know when I'll get lunch I make this. 

Follow the instructions on the label for cooking.  Make one serving and then add a big pinch of cinnamon, half a sliced banana, 1/4 cup of blueberries, and 2 tbsp walnuts.  Chia seeds are also a good omega 3. You can add stevia if you need a sweetener.  

I also recommend adding some protein powder to your oatmeal. We all need protein in the morning.  If you have sugar cravings, eating protein in the morning helps alleviate these cravings.

If you are in good shape, exercise regularly, and have no issues with sugar you can add a small amount of brown sugar, agave, or maple syrup instead of stevia.  My husband loves dried cranberries in his, and he is in pretty good shape so he can have them. I have issues with sugar so I can't eat them anymore.  Therefore, I use stevia only. 

This is oatmeal you can feel good about. It does a body good. When eating, think about what you are doing for your body.  You are either doing something good or something bad.  Choose the good. Good health is your reward.