Is instant oatmeal as good as cooked oatmeal?

In fact, in the USDA nutrient database, instant oatmeal possesses the same nutritional profile as regular or quick-cooking oatmeal. The only difference lies in the glycemic index, which is a measurement of how quickly a food increases your blood sugar within a two-hour period.

cnn.com - Is instant oatmeal just as healthy as traditional? - CNN.com

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Expert answer

Hi, Andrew. This is an excellent question that I get asked quite often. Oatmeal is a terrific source of heart-healthy whole grains, and I commend you for making the effort to include oats in your diet on a regular basis. To answer your questions, slow-cooked oatmeal can be reheated without losing any nutritional benefits, so that is certainly a good approach if you like the taste of slow-cooked oats. According to Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council, instant oatmeal, which is often portrayed as nutritionally inferior, is also a whole grain. In fact, in the USDA nutrient database, instant oatmeal possesses the same nutritional profile as regular or quick-cooking oatmeal. The only difference lies in the glycemic index, which is a measurement of how quickly a food increases your blood sugar within a two-hour period. Because instant oatmeal has been processed to cook more quickly, it is also broken down and digested more quickly by your body, giving it a higher glycemic index. Eating a lower glycemic index diet may help improve your cholesterol ratios. To lower the glycemic index of instant oatmeal, all you have to do is combine it with a little lean protein (add low-fat or fat-free milk or a half-scoop of protein powder after cooking) or healthy fat (top with a tablespoon or two of chopped nuts, which are also good for lowering cholesterol). In addition, if you go for instant oatmeal, make sure to check out the ingredient list and nutrition fact panel; many flavored instant oatmeals are loaded with sugar and salt, making them a nutritionally inferior choice. Here is a fun instant oatmeal recipe from Good Eats, a free book produced by the University of New Hampshire Health Services.

For more whole grain recipe ideas, visit the Whole Grains Council.

Dorm room apple crisp

1-2 apples, washed and chopped (no need to peel)

1 package instant oatmeal (cinnamon or brown sugar flavor)

2 teaspoons butter (consider substituting a butter spread with plant sterols for added cholesterol reduction)

1. Put the apple pieces in a microwave-safe bowl.

2. Sprinkle oatmeal over apples and dot with butter.

3. Microwave for a minute.

4. Enjoy!

Variations:

Substitute ½-cup rolled oats, one or two tablespoons brown sugar and a dash of cinnamon for the oatmeal packet.

Top with vanilla yogurt.

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Strange purple cocktail removes 2.7lbs every 4 days

Contains a potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.

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Does oatmeal swell your stomach?

Another issue can be the high levels of soluble fiber in oats. Soluble fiber can cause gas and bloating in some individuals depending on the amount they are consuming.

nationalceliac.org - Why can I NOT tolerate GF oats? - National Celiac Association

There can be several reasons for your GI symptoms with oats. A small number of celiac patients react to the protein called avenin in oats. Another issue can be the high levels of soluble fiber in oats. Soluble fiber can cause gas and bloating in some individuals depending on the amount they are consuming. However, one of the biggest issues with oats is that a lot of sources of oats have had cross-contact with gluten-containing grains - even some that are labeled gluten-free. At NCA we recommend sources of oats that have used the “purity protocol” and tested to contain less than 20 ppm gluten, as well as mechanically sorted oats that have been rigorously tested to contain less than 20 ppm gluten.

https://nationalceliac.org/celiac-disease-questions/are-oats-safe-for-people-with-celiac-disease/

NCA information on oats:

https://nationalceliac.org/nca-stance-on-gluten-free-oats/

Always discuss with your doctor or dietitian before introducing oats.

Reviewed and updated October 14, 2022.

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