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Is instant oatmeal as healthy as regular 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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Do onions cause inflammation?

Onions are considered an anti-inflammatory food. Eating them helps to maintain good digestive health that is associated with reduced inflammation.

onions-usa.org - Onions - Inflammation Superfood

Nutrition Nugget

Inflammation is the body’s natural protective response to illness, stress and infection; however, some illnesses and diseases cause the body’s immune system to malfunction, leading to chronic inflammation. When inflammation is activated continuously over many years, it can result in excess oxidation and chronic disease. Chronic inflammation is widely accepted as the root cause of major illnesses such as neurological disorders (including Parkinson’s and Alzheimer’s disease), obesity, metabolic syndrome, cardiovascular disease, diabetes, arthritis and cancer. As a result of this understanding, professionals in the medical community are embracing anti-inflammatory diets—comprised primarily of plant-based foods—as a key ingredient to promoting healthy aging, delaying the onset of age-related illnesses and promoting optimum health at any age. In animal and human studies, a range of nutrients, phytonutrients, foods and spices reduce markers of inflammation.

Onions – Inflammation Superfood

Do You Know? Onions are considered an anti-inflammatory food.

Eating them helps to maintain good digestive health that is associated with reduced inflammation. Onions contain the flavonoid quercetin that acts as an anti-inflammatory in the body, inhibits low-density lipoprotein oxidation (an important reaction in the atherosclerosis and coronary heart disease), and protects and regenerates vitamin E (a powerful antioxidant). Quercetin has also been found to reduce inflammation related to metabolic syndrome and osteoporosis in animal studies. November is National Alzheimer’s Disease Awareness Month and American Diabetes Month*. Since inflammation is associated with both of these diseases, may this post be a reminder of the importance diet and lifestyle play in our health and the health of those we care about. *National Health Observances (NHOs) are special days, weeks, or months dedicated to raising awareness about important health topics.

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