Oatmeal is one of healthier breakfasts you can choose to start your day with.
“Oatmeal is packed with good nutrition including fiber and iron,” says amber pankoninMS, DRregistered dietitian and food blog owner Stirlist. “Fiber can help keep you full longer and lower cholesterol. Iron is an important mineral for growth and development, so oatmeal is a great breakfast for people of all ages.”
also great for control blood sugar and in general gut health.
“Oats contain a soluble fiber called beta-glucan, which research shows lowers blood glucose and cholesterol, giving it protective qualities against heart disease and diabetes,” says the registered dietitian. jonathan valdezRDNowner of Genki Nutrition and a spokesman for the New York State Academy of Nutrition and Dietetics. “Oatmeal also helps with a healthy gut, prevents constipation when combined with adequate fluids, and may lower the risk of colon cancer.”
However, not all oats are healthy for you, especially when it comes to Prepackaged Oatmeal Options. But let’s face it: they’re convenient, quick, and easy. So if you’re looking to choose a high-quality pre-packaged oatmeal, Pankonin notes that the ingredient list should start with whole-grain oats or rolled oats.
What makes high-quality oatmeal packets and cups
When searching for the highest quality oats, there are a few things to keep in mind.
The oatmeal should be the first ingredient. “Ingredients are listed in order of abundance, so you want oatmeal be the first ingredient on the list,” says Pankonin.
don’t look over store brand or generic quick oats. “Don’t be put off by buying the store label or generic brand,” she says. “These can be a great option, as they are often cheaper and still produced with minimal processing, especially if the first ingredient on the list is ‘whole grain rolled oats’ or ‘oats.'”
Look for options that are low in added sugars and high in protein. “For example, you might see a ‘Lower Sugar’ label,” says Pankonin. “Look for options that may contain more protein and few added sugars. For example, you may see a ‘Protein’ label next to the flavor on the package.”
How to avoid low-quality oatmeal
When it comes to things that might indicate lower quality oats, there are some big red flags.
They contain A lot of sugar. “The American Heart Association recommends limiting added sugars to no more than 6 percent of calories per day,” says Pankonin. “For women, that’s no more than 100 calories per day or 25 grams of added sugar. For men, that’s 150 calories a day, or about 36 grams.”
They share the same name as popular breakfast cereals. “These flavored oatmeal packets can be high in sugar and sodium,” says Pankonin. “It’s important to make sure you read Nutrition Facts labels to compare.”
They are in an assorted variety pack. “Nutritional information can vary between different flavors,” says Pankonin. “Instead, read the labels and buy the variety with the least amount of sugar and sodium.”
They are labeled as dessert flavors. “Watch out for ‘dessert’ flavors, like ‘cinnamon roll,'” says Valdez, which likely means more sugar. “However, in the grand scheme of things, if you’re going to decrease the number of actual desserts you eat, if not in moderation, then by all means make the flavored oatmeal version.”
Please note: organic does not equal healthy. “Organic doesn’t necessarily mean it’s going to be lower in sugar or sodium or healthier,” says Pankonin. “Be sure to read the Nutrition Facts label to compare options.”
Read on for six oatmeals with the lowest quality ingredients, according to dieticians, and to learn more, don’t miss The surprising side effects of eating oatmeal, according to science.
per bag: 150 calories, 2 g fat (0.5 g saturated), 0 mg cholesterol, 200 mg sodium, 31 g carbs (2 g fiber, 12 g sugar), 3 g protein
If the name wasn’t an immediate red flag, the nutritional panel on this Fruity Pebbles oatmeal should be; it is high in sugar and low in macronutrients that slow digestion, such as fiber and protein. “this package it has 200 milligrams of sodium, 12 grams of added sugar, and only 2 grams of fiber per serving,” says Pankonin.
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per pack: 160 calories, 2 g fat (0.5 g saturated fat), 0 g cholesterol, 260 mg sodium, 33 g carbs (3 g fiber, 12 g sugar), 4 g protein
Oatmeal is a heart-healthy breakfast, but you’d have to add a lot of ingredients to this package to make it a hearty meal; it lacks fiber and protein and contains a significant amount of sugar. “This packet contains 260 milligrams of sodium and 12 grams of added sugar per serving,” says Pankonin. If you must buy this, try making these Oat combinations to lose weight faster, says nutritionist.
per cup: 250 calories, 5 g fat (0.5 g saturated fat), 0 mg cholesterol, 230 mg sodium, 47 g carbs (5 g fiber, 19 g sugar), 7 g protein
Although store-brand products can be inexpensive sources of oatmeal, you should still read their nutritional information before purchasing. Take this cup of oatmeal from 365 Whole Foods Market, for example. “The 19 grams of added sugar is a lot,” says Valdez. “In this oatmeal, that’s about 38% of the DV recommendation.”
per pack: 210 calories, 2.5 g fat (0 g saturated), 0 mg cholesterol, 100 mg sodium, 40 g carbs (4 g fiber, 14 g sugar), 5 g protein
It may be labeled “organic,” but even these packages without harmful pesticides can be high in sugar. “This particular instant oatmeal packet has 40 grams of carbs per serving with 13 grams of added sugar, which is 26% DV of added sugar,” says Pankonin.
