Oats how many calories

Topping with fresh fruit, such as berries, is another way to sweeten your bowl! Stirring oats on the stovetop may be the most traditional way to make oatmeal, but it takes time and requires attention, lest they scald. Steel-cut oats take 20 to 30 minutes to make, says Hultin, while rolled oats can be made in five minutes. Stovetop or microwave will not change the nutritional properties of oatmeal. Another option: If you have a slow cooker or an Instant Pot, make a larger batch, portion it out for the week, and reheat, says Hultin.

Just stir in a splash of liquid to get it creamy again — and grab a spoon. Go for the type you like the most, because eating healthy should make you happy. Their main plant compounds include 3 , 31 , 32 , 33 :. Oats are the only dietary source of powerful antioxidants called avenathramides.

They also contain ferulic acid and phytic acid. Experts attribute oats with a wide variety of health benefits, including lower blood pressure and reduced risk of obesity and type 2 diabetes. Studies have repeatedly confirmed that oats can lower cholesterol levels , which may reduce your risk of heart disease 44 , 45 , 46 , Heart disease is the leading cause of death worldwide, and high cholesterol is a major risk factor — especially oxidized LDL bad cholesterol 48 , Once in your gut, it binds to cholesterol-rich bile acids, which your liver produces to aid digestion.

Beta glucan then carries these acids down your digestive tract and eventually out of your body. Normally, bile acids are reabsorbed into your digestive system, but beta glucan inhibits this process, leading to reduced cholesterol levels Authorities have determined that foods containing at least 3 grams of beta glucan per day may lower your risk of heart disease This disease is characterized by the abnormal regulation of blood sugar, usually as a result of decreased sensitivity to the hormone insulin.

Beta glucans, the soluble fibers from oats, have demonstrated benefits for blood sugar control 58 , Modest amounts of beta glucans from oats have been found to moderate both glucose and insulin responses after carb-rich meals 60 , 61 , Studies suggest that beta glucans may improve insulin sensitivity , delaying or preventing the onset of type 2 diabetes, but a review study concluded that the evidence is inconsistent 53 , 64 , 65 , 66 , Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground into flour before cooking 68 , 69 , Fullness plays an important role in energy balance, as it stops you from eating until hunger returns Altered fullness signaling is associated with obesity and type 2 diabetes 72 , In a study ranking the fullness effect of 38 common foods, oatmeal ranked third overall and first among breakfast foods Water-soluble fibers, such as beta glucans, may increase fullness by delaying stomach emptying and promoting the release of fullness hormones 75 , 7 , Human studies reveal that oatmeal may boost fullness and reduce appetite more than ready-to-eat breakfast cereals and other types of dietary fiber 13 , 14 , 77 , Plus, oats are low in calories and high in fiber and other healthy nutrients, making them an excellent addition to an effective weight loss diet.

A gluten-free diet is the only solution for individuals who suffer from celiac disease, as well as for many individuals with gluten sensitivity.

Need a reason? On its own, oatmeal is relatively low-calorie, high in fiber , and high in protein. But even though it's made with whole grain oats, oatmeal is pretty carb-heavy. To maximize satiety and prevent spikes in blood sugar, add a little more fat, fiber, and protein to your oatmeal. Stirring in one tablespoon of nut butter not only makes it creamy and delicious, but it will also add about 4 more grams of protein and 8 more grams of fat. Looking for more helpful tips?

Sign up for our newsletter to get the latest food news delivered straight to your inbox. You may think you're saving time by buying conveniently prepackaged oatmeal, but even healthy-sounding instant oatmeal varieties can be teeming with artificial ingredients and sugar.

Some instant oatmeal packets contain as much as 14 grams of sugar and questionable ingredients like inflammatory vegetable oil and artificial dyes. You're better off buying plain, unflavored oats and adding your own toppings. Plus, it will save you money in the long run.

Here's the real question, though: Is the breakfast staple as good for you as it feels? As a kid, I didn't think much about oatmeal's calories, added sugar, and health benefits—but as an adult, well, I'm curious. Turns out, that morning dose of goodness is popular for good reason. And, as long as you top them with the right foods think nut butter or fresh fruit , you've got yourself a nutritional powerhouse of a meal.

Seriously, oats with peanut butter and dark chocolate chips put that super-sweet instant stuff to shame, IMO. Of course, if you want to make your oatmeal as good-for-you as possible, there are a few common mistakes you'll want to avoid like forgetting about protein. Don't worry, though, this guide will help you get the most out of your next warm-and-fuzzy breakfast.

Just to make sure we're clear on the fact that oats themselves are percent healthy, know this: Oats are a whole grain, which means they contain filling fiber —four grams per half a cup, to be exact, says Blatner. That fiber also means your morning bowl of oatmeal keeps you feeling full for hours.

Here's how oatmeal's nutrition breaks down per one cup, cooked :. Clearly, oatmeal is a solid morning choice. For fairly few calories, you score a balance of protein, fat, and fiber. Despite oats' bennies, there are a few sneaky ways you may be sapping the healthy powers from your morning bowl Her advice? Stick to half-a-cup of dry oatmeal, which is considered one serving size.