Beginning your day with a bowl full of proteins prevents fatigue, suppress appetite, enhance insulin levels, curb cravings for sugar, and increase body mass. Health practitioners advice to reduce the intake of carbohydrates in breakfast and increase intake of protein rich food items, which is also helpful in reducing and maintaining your weight. Oatmeal offers numerous health benefits. Not only for weight conscious people, but it is also a preferable meal for diabetic patients. It fulfills all the nutritional requirements of the body. Oatmeal is made of grains which are crushed, grounded, rolled or steel cut. A lot of people wonder about how many carbs in oatmeal are they taking in, but it is not something to worry about when all you are getting lots of nutritional benefits from eating oatmeal for breakfast.
Oatmeal is cooked with liquid and served warm. Some people like to add their favorite toppings such as nuts, fruits, and sweeteners to make it taste even better. People who do not have time to prepare breakfast in the morning can prepare oatmeal at night and then reheat in the morning for an easy breakfast.
There are different types of oatmeal available in the market, but most of them are referred as low carb oatmeal. No one has to worry about the calories in a bowl of oatmeal, as a cooked bowl of oatmeal has only 145 calories, which can easily be burned by taking a flight of stairs or walking for 5-6 minutes. This is a manageable amount of calories for everyone. Most of the traditional breakfast foods are rich in carbohydrates, but a low carb diet is what a health-conscious person needs.
How many carbs in oatmeal?
A plain packet of oatmeal contains 16 grams of carbohydrates and around 3 grams of fiber, which makes 16.2 grams of carbs. The sweetened and flavored varieties of oatmeal contain 23 – 28 grams of carbs in each packet.
The glycemic index needs to be taken care of if you are diabetic. Diabetic patients need to follow a low carb diet in order to optimize their diabetes control which is allowed in your carbohydrate budget. Steel cut oatmeal and plain oatmeal have a low Glycemic index, which means that the carbohydrates in them are converted to sugar as a slower pace as compared to the carbohydrates in puffed rice, oat rings, and corn flaked. Eating oatmeal for breakfast is directly proportional to a healthier body weight and also there are lower risks of suffering from type 2 diabetes. Oatmeal helps to maintain glucose level which is beneficial for diabetic patients. Oatmeal also improves heart health, which is not only important for diabetic patients but also for the ones who have a history of heart diseases in the family.
Benefits of oatmeal
A number of carbs in oatmeal is associated with the amount of oatmeal you are taking as your meal. Oatmeal holds a special importance for diabetic patients, which is why the target audience of oatmeal manufacturing companies are diabetic patients. Following are the benefits of eating oatmeal in breakfast for diabetic patients.
- Oatmeal helps to regulate blood sugar because of the low Glycemic index and high fiber.
- Oatmeal lowers cholesterol.
- Oatmeal is very healthy for the heart if you are a heart patient, and if you are not a patient heart Oatmeal reduces the risks of heart diseases.
- Oatmeal reduces the amount of insulin injections required by a diabetic patient.
- If it is cooked ahead, oatmeal is an easy meal.
- Oatmeal is rich in fiber, which helps to manage weight and makes you feel full or a longer period of time.
- Oatmeal is a great source of energy.
- Oatmeal helps to regulate digestion which is evidence that oatmeal is beneficial for stomach related problems.
Oatmeal is not a friendly meal for everyone, especially for the ones who have gastroparesis. Those who do not have diabetes but have gastroparesis, eating oatmeal as a part of their diet can be harmful. In the same way, those who are diabetic and also suffer from gastroparesis, eating fiber-rich foods can be dangerous for them. The side effects of eating oatmeal for such people are:
- Add-ins work against you. People who buy instant packs of oatmeal with sweeteners, fruits or extra sugar are more exposed to the risks of damaging their health rather than doing well to it.
- Fiber contents of oatmeal can cause bloating, but it can be treated by drinking ample amount of water.
- Other than this fiber contents of oatmeal can lead to flatulence.
Do’s for preparing oatmeal
Calories in oatmeal are one thing to worry, but the other thing to worry about is the preparation of oatmeal. Oatmeal must be prepared well to absorb the nutritional benefits of oatmeal fully. A few tips to prepare it in the best way are:
- Adding cinnamon
- Adding berries or nuts
- Go for steel cut oats or Irish oats
- Use water or low-fat milk to cook
There are numerous other things which can be added to your bowl of oatmeal to maintain and increase the positivity hidden in oatmeal. A few things which must be avoided while preparing your oatmeal breakfast are:
- Avoid using cream
- Avoid adding dried fruits and sweeteners
- Do not use instant oatmeal
- Avoid using prepackaged oatmeal
Other than maintaining blood sugar and good heart health, there are other benefits of oatmeal as well. Such as:
- It helps to manage weight
- It reduces the chances of colon cancer
- It lowers cholesterol level
- It also protects your skin from allergies and infections
If you are still confused about how many carbs in oatmeal are you taking in on a daily basis, then you can ask a nutritionist or any other health adviser to guide you through it. Also, you must keep track of your blood sugar while you are eating oatmeal to see how it is affecting you. If prepared well, there is no better breakfast than oatmeal.