Low-calorie and nutrient-packed! The benefits and ways to eat oatmeal!

As we become more health-conscious, it's no surprise that the popularity of oatmeal has been on the rise. This versatile and nutritious food is an excellent addition to any diet, and it's easy to see why so many people are singing its praises. Whether you're looking to lose weight or simply want to add more nutrients to your diet, oatmeal is a fantastic choice. In this blog post, we'll explore the benefits of oatmeal and provide some delicious ways to enjoy it.

What is Oatmeal? | Nutrition and The Benefits of Oatmeal |

Is oatmeal enough for a balanced diet? | The Bottom Line |

What is Oatmeal?

A type of cereal made from oats

Oatmeal is a food made from a grain called oats or oatmeal, which has been processed to make it easier to eat. It is named after the English name for oats, "oat," and the word "meal" which means a meal or dish. Like granola and cornflakes, it is a type of processed food made from grains, known as cereal.

Difference between Granola, Muesli, and Cornflakes

There are similar foods to oatmeal, such as granola and muesli. So what are the differences between them?

• Oatmeal

Oatmeal is processed oats made easy to eat.

• Muesli

Muesli is a mixture of oatmeal, various grains such as wheat and brown rice, corn, dried fruits, and nuts.

• Granola

Granola is made by adding various grains, syrup such as honey, vegetable oil, etc. to oatmeal and baking it in the oven. It often includes a mix of dried fruits and nuts.

The ingredients of oatmeal are almost entirely oats, so it is simple and not sweet. On the other hand, muesli and granola contain ingredients other than oats and often have a sweet taste. The difference between muesli and granola is whether or not they are baked in the oven. Cornflakes are different from these three in that their main ingredient is corn.

Types of Oatmeal

There are various types of oatmeal depending on the processing method. Since the cooking method and eating method differ depending on the type, be sure to check before purchasing.

• Rolled oats: Oats with the husk removed are steamed and then pressed with a roller.

• Quick oats: Rolled oats that are further crushed into smaller pieces.

• Instant oats: Rolled oats are cooked with water, then dried again.

Nutrition and The Benefits of Oatmeal

Nutritional Information for One Serving of Oatmeal, White Rice, Brown Rice, and Bread

Here is the nutritional information for one serving of oatmeal, white rice, brown rice, and bread:

	Oatmeal (40g)	Rice (150g)	Brown Rice (150g)	Bread (1 slice = 50g)
Calories	147kcal	225kcal	225kcal	120kcal
Protein	5.2g	3.8g	5.3g	3.5g
Fat	2.6g	0.4g	2.6g	1.0g
Carbohydrates	26.8g	49.2g	40.8g	22.0g
Dietary Fiber	3.8g	0.6g	4.3g	1.3g
Calcium	16mg	7mg	12mg	13mg
Iron	1.8mg	0.8mg	2.2mg	1.2mg

Ideal for Dieting Due to Low GI and Low Carbohydrate Content

Oatmeal is a low glycemic index (GI) food, which means that it prevents a rapid increase in blood sugar levels. It is also rich in dietary fiber, which creates a feeling of fullness and helps prevent overeating. Additionally, it is considered ideal for dieting because it can help lower carbohydrate intake.

Rich in Dietary Fiber for Improved Constipation

Oatmeal contains a type of dietary fiber called soluble beta-glucan, which absorbs water in the digestive tract and promotes bowel movement by expanding in the intestines, helping to alleviate constipation.

Rich in Minerals such as Iron and Calcium

Oatmeal is rich in minerals such as iron and calcium. In particular, iron is beneficial for the prevention and improvement of anemia. Additionally, calcium plays a role in strengthening bones and teeth.

Suitable for Pregnant Women, Children, and Babies' Weaning Foods

Oatmeal contains many essential nutrients for pregnant women, children, and babies. Folic acid and iron, in particular, are necessary nutrients for pregnant women and are essential for the growth of babies. Oatmeal also has a soft texture suitable for weaning foods and is a highly nutritious food containing the necessary nutrients for a baby's growth.

Is oatmeal enough for a balanced diet?

Nutrients lacking in oatmeal = Protein

While oatmeal is a nutritious food, it is lacking in some essential nutrients, such as protein. Protein is important for building and repairing tissues, as well as for the production of enzymes and hormones. Therefore, it is important to consume other sources of protein in addition to oatmeal to maintain a balanced diet.

Recommended combination foods

To enhance the nutritional value of oatmeal, it can be combined with other foods that are rich in protein, healthy fats, and vitamins. Some recommended combination foods include:

• Nuts and seeds (such as almonds, walnuts, chia seeds, and flax seeds): These are good sources of protein, healthy fats, fiber, and vitamins.

• Greek yogurt or cottage cheese: These are high in protein and calcium, which is important for maintaining strong bones.

• Fruit (such as berries, bananas, and apples): These provide important vitamins, minerals, and antioxidants that can help support overall health.

• Milk or plant-based milk alternatives (such as almond milk or soy milk): These are good sources of protein, calcium, and vitamin D.

By adding these foods to oatmeal, you can create a more balanced and nutritious meal that provides a range of essential nutrients.

The Bottom Line

Oatmeal is a nutritious and perfect food for dieting. When compared to the nutritional content in rice and bread, it's clear that oatmeal is superior. Even for beginners, try challenging yourself with a variety of arrangements and find your favorite way to eat oatmeal.