How much oatmeal should i eat for breakfast is a question that many people ask often. Oatmeal is known to be a great choice for breakfast. It is easily made, is full of whole-grain goodness and is relatively inexpensive when compared to other cereals. Oats also have the ability to make you feel full longer, which can lead to less snacking during the day.
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Oatmeal is as close to perfect as you can get for a breakfast food. It’s a whole food with one ingredient-oats. A hearty bowl gives you energy to power through your morning, fills you up with complex “good” carbohydrates, can be prepped the night before (lifesaving for busy mornings), takes on a variety of toppings and flavors, and is pretty darn cheap. Not to mention, oatmeal fits into a variety of diets and eating patterns, whether you’re vegan, gluten-free, trying to lose weight or eating to manage diabetes or heart disease. What more could you want from a breakfast food? Read on to find out even more reasons why oatmeal is No. 1 in our book.
Oatmeal Is Quick
Mornings are busy, so for a breakfast food to be the best, it needs to be fast. Cook up a pot of oats and portion them out for a few different mornings. Or use quick-cooking oats for breakfast in less than 5 minutes. Save even more time in the morning by making overnight oats in mason jars to grab and go on your way out the door. Totally in a bind? Buy plain instant oatmeal or look for flavored varieties (with no more than 9 grams of sugar per serving) to stash in your kitchen cabinet or desk drawer.
Oatmeal Is High in Fiber
There are 4 grams of fiber per 1/2 cup of dry oats. Fiber helps reduce your risk of heart disease, cancer and diabetes, helps you feel full for longer, can help you lose weight and maintain your weight, keeps your gut healthy and helps you poop. Despite all these benefits, most of us aren’t getting enough fiber. Women should aim for at least 25 grams of fiber a day; men need at least 38 grams. Add fruit and nuts to your oatmeal for even more of a fiber boost in the morning.
Oatmeal Can Help You Lose Weight
Starting your day with a hearty and healthy breakfast sets your tone for the day. Because the fiber in oats keeps you full, you’re less likely to eat more in the morning. Regular breakfast eaters tend to be leaner and more successful at losing weight-and keeping it off-when they eat breakfast. Just watch out for sugary flavored varieties, and consider pairing your oatmeal with some protein. Topping oatmeal with protein like nuts, nut butter, a dollop of ricotta or Greek yogurt or even an egg on top will also help you stay satisfied for longer.
Oatmeal Mistakes Making You Gain Weight
1
You’re eating it plain
On its own, oatmeal is relatively low-calorie, high in fiber, and high in protein. A serving of ½ cup dry oatmeal made with water sets you back 150 calories, 3 grams of fat, 27 grams of carbs, 4 grams of fiber, 1 gram of sugar, and 5 grams of 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. Tossing in some chia seeds and/or almond slivers will also do the trick.
2
You’re eating packaged flavored oatmeal
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.
3
You’re adding too much sugar
Starbucks’ Classic Whole-Grain Oatmeal is a great breakfast option, especially when you’re on the go—but only if you just add the mixed nuts. Tossing in the brown sugar packet that comes with it adds in an additional 12 grams of sugar and 50 calories. This goes for when you enjoy it at home; adding in brown sugar, maple syrup, or table sugar can quickly up the carb count and spike your blood sugar. If you’re craving sweetness in your oatmeal, opt for fresh fruit and cinnamon instead. A handful of blueberries or chopped apple slices will add a little natural sugar with some essential filling fiber to keep you full until lunchtime.
4
You add dried fruit
Although we’re all about adding your own toppings to oatmeal rather than buying a prepackaged variety, dried fruit packs a ton of extra sugar without the necessary fiber of fresh fruit. Tossing in just ¼ of a cup of Ocean Spray Craisins will tack on a whopping 29 grams of sugar and 33 grams of carbs. Compare that to fresh cranberries, which are only 46 calories and 4 grams of sugar for a whole cup. Craisins aren’t the only dried fruit you should worry about. If you like to sweeten your oatmeal with dates as a substitute for sugar, you may be in for a rude awakening. Each pitted date contains 16 grams of sugar—but only 1.5 grams of fiber. Do your waistline a favor, and opt for fresh fruit next time you whip up a bowl.
5
You’re not adding protein
Oatmeal itself contains protein, but only about 5 grams. Compared to its nearly 30 grams of carbs, you should make sure you’re getting in extra protein, especially in the morning to help maximize satiety and stabilize blood sugar. Stir in a spoonful of nut butter, add a scoop of protein powder, mix in some egg whites while it’s hot (seriously! It’s delicious!), make overnight oats with Greek yogurt or cottage cheese, or pair your oatmeal with a couple of slices of lean bacon. You’ll squash those mid-morning snack cravings and stay full until lunch.
How much oatmeal should I eat for breakfast ?
Oatmeal is a good source of fiber, vitamins and nutrients, along with being a fantastic vessel to add bulk to a meal. Layer flavors and add toppings to increase protein in oatmeal for breakfast bodybuilding.
As you can see, oatmeal is very much helpful for the bodybuilders. Due to the higher demands for calories and protein, one cup of dry oatmeal is better for a bodybuilder at the time of breakfast.
It will help the bodybuilder to grow and repair the muscle as well. Oatmeal contains many nutrients such as phosphorus, zinc and magnesium.
You can also add milk, yogurt and nuts in the oatmeal bowl. Layer the flavors with muscle building protein to make a beneficial meal for bodybuilding.
How to incorporate oats into your diet
You can enjoy oats in several ways. The most popular way is to simply eat oatmeal (porridge) for breakfast.
Here is what you need to make oatmeal:
- 1/2 cup rolled oats
- 1 cup (250 ml) water or milk
- A pinch of salt
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.
To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds, and Greek yogurt.
Oats are often also included in baked goods, muesli, granola, and bread.
Although oats are naturally gluten-free, they are sometimes contaminated with gluten. That’s because they may be harvested and processed using the same equipment as other grains that contain gluten.
If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.
SUMMARY
Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods, and more.
Oats are incredibly good for you
Oats are an incredibly nutritious food packed with important vitamins, minerals, and antioxidants. In addition, they’re higher in fiber and protein compared to other grains.
Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.
Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation.
In addition, they are very filling and have many properties that should make them a food helpful for weight loss.
Tips for Your Best-Yet Bowl of Oatmeal
1. Use Steel-Cut Oats
Yes, they take much longer to cook than quick-cooking oats or old-fashioned “rolled oats,” but they’re worth it. The texture of steel-cut oatmeal is simultaneously delicious, creamy and chewy.
2. Avoid Instant Oatmeals
Most instant oatmeal packets have added sugars. Too much added sugar can lead to negative health outcomes, like weight gain and increased inflammation. Making your own oatmeal can help you control the amount of added sugar in your breakfast while still enjoying the flavors you like.
3. Mind the Liquid-to-Oat Ratio
Read the instructions on the side of your oatmeal container and do what they say to avoid a pasty, sticky mess or a soupy mush. For steel-cut oats, the ratio is 1 cup of liquid per 1/4 cup of oats. If you are using quick-cooking or rolled oats, the ratio is 1 cup of liquid per 1/2 cup of oats.
4. Think Beyond Water (Use Milk, Plant-Based Milk Alternative or Juice)
For a boost of calcium and creamy flavor, make oatmeal with low-fat milk or plant-based milk instead of water. Or, try making it with apple cider instead for a boost of flavor. The ratio of liquid to oats stays the same, so you can easily make this switch. Once you’ve tried oatmeal with a hit of flavor infused into the cooking, you’ll never go back.
5. Make It Ahead
What’s better than a delicious, comforting bowl of oatmeal in the morning? How about having it ready when you wake up! Make a big batch of steel-cut oats in your slow cooker on a Sunday and keep it in your fridge. Each morning, simply spoon up a serving’s worth in a microwave-safe bowl, add a tablespoon or two of water and then microwave until hot (1 to 2 minutes). It’s a simple, tasty way to have your favorite breakfast ready and waiting any day of the week.
Or try making overnight oats: Mix equal parts old-fashioned oats (not quick-cooking) and water along with a pinch of salt in a jar, cover and refrigerate overnight for up to three days. In the morning, you can eat it cold or heat it up in the microwave.
No matter whether you go with the mix-in or the cooking method, a bowl of oatmeal in the morning is a stick-to-your-ribs way to kick-start your day.
How to Store Your Oats
If a “Best if used by” or “Best by” date on the oats package is available, you can use the date to determine its freshness. You can also keep unprepared oats sealed in their original packaging or store them in an airtight container in a cool, dark spot in your pantry for up to 12 months before they go stale. Uncooked oats can also last in the freezer for one year.