Oatmeal Is High in Fibre
One of the best reasons to eat oatmeal is because it's high in fibre. Freeman said this whole grain has both soluble and insoluble fibre, which are both "beneficial for promoting satiety, regular bowel movements, and controlling blood glucose levels." The soluble fibre in oatmeal can also help raise your HDL (good) levels of cholesterol and lower your LDL (bad) cholesterol levels by reducing the absorption of cholesterol into your bloodstream. Also, oats have a lower glycemic index than potatoes or white bread, another way it can help to stabilise blood-sugar levels.
There are various forms of oatmeal, and similar to other types of whole grains, the less processed, the more beneficial, Freeman explained. See the ranking below, from least processed to more processed. As you can see, oat groats are highest in fibre.
- Oat groats: The complete oat kernel is kept intact with endosperm and germ. The texture is hearty and chewy and very similar to cooked brown rice.
1/4 cup uncooked: 180 calories, 34 grams carbs, five grams fibre, five grams protein - Steel-cut oats: The husk has been removed, and the kernel has been cut into smaller pieces. They have a thick, chewy texture.
1/4 cup uncooked: 170 calories, 31 grams carbs, four grams fibre, four grams protein - Rolled oats: Oat groats are steamed, then rolled to flatten them, then steamed again to make flakes. Although rolled oats are processed, they are still a whole grain and have a soft texture when cooked.
1/2 cup uncooked: 150 calories, 27 grams carbs, four grams fibre, five grams protein - Quick-cooking oats: These are rolled oats that go through further processing and are steamed and rolled again to make them even thinner than rolled oats. They take only a couple minutes to cook; have a soft, mushy texture; and are the easiest oats to digest.
1/2 cup uncooked: 150 calories, 27 grams carbs, four grams fibre, five grams protein