Which oatmeal is healthy

While they are both the same oat, processing methods change their surface areas. For this reason, you can get a more accurate depiction of nutrition by relying on weight.

Now—without further ado—we present the oatmeal nutrition face off. All nutrition information comes from the individual package label and can be found on the Bob's Red Mill website. Frankly, all of them. All types of oats—even instant oats—are whole grains and are good sources of fiber and plant-based protein. The nutrition only varies slightly between each type of oat, with the major differences being cook time, texture, and flavor. While instant oats may appear to have less protein and fiber, keep in mind that the serving size found on the package label we analyzed was a bit less than the other oats we used.

Ultimately, the type of oat you choose is completely up to you. Oats are also an excellent source of B vitamins, vitamin E and minerals such as magnesium, says Edward Giovannucci, a professor of nutrition at Harvard School of Public Health. But he warns that loading oatmeal up with sugar, sodium or other additives can quickly diminish or offset its health benefits—a warning voiced by other experts. And while oats are naturally gluten free, cross-contamination with other grains can potentially expose people to gluten.

Fritz argues that Quaker employs technology to scrub its oats of gluten. Contact us at letters time. Live Well. Back To Home. Is Oatmeal Healthy? Here's What the Experts Say. Getty Images. By Markham Heid. To get the most nutritional bang for your buck, freshly grind your flaxseeds right before using them. Just one tablespoon has about 2. Flaxseeds are also rich in fiber, which can help you lose your gut.

An Annals of Internal Medicine study found that by increasing the amount of fiber you eat each day to 30 grams while keeping calories the same, you can lose weight, lower blood pressure, and improve your body's insulin response. Whether you're adding them to your breakfast bowl or noshing on them to beat the 2 p. Piperine, a fat-frying compound found in black pepper, has been shown to trigger adipogenesis in human cells and increase fat metabolism in mice , resulting in a decrease in waist size, body fat, and cholesterol levels.

Fortunately for those who've set a goal to ditch the gut, you can sprinkle black pepper on practically anything! Good news chocoholics: you can now bite into another square sans guilt. Louisiana State University researchers found that eating moderate amounts of dark chocolate can reduce overall body fat and shrink your waistline, thanks to the dessert's heart-healthy and anti-inflammatory flavonoids.

Before you go on a cocoa spree, make sure you buy a bar with at least 70 percent cacao and avoid bars that list "alkalized" chocolate in their ingredients, as those have a significantly reduced flavonoid content.

Just half a cup of quinoa has 12 grams of hunger-quelling protein and fiber, as well as all nine amino acids—making it a complete protein. It's also a potent source of gut-busting nutrients like zinc and magnesium.

Additionally, quinoa has the highest level of betaine, according to a Food Chemistry study. Why is that important? Well, a Nutrients study linked betaine supplementation to a revved metabolism and inhibition of fat production, which can get you to lose your gut for good. Just like white tea, green tea contains powerful catechins that can rev your metabolism significantly. In fact, a study by Japanese researchers found that participants who consumed milligrams about one bottle of catechins via green tea daily had significantly lower BMIs and smaller waist measurements than those who didn't sip.

An Asian Pacific Journal of Cancer Prevention report found that the average daily intake of catechins in Japanese men and women were and milligrams, respectively, so you'll have to up your tea game if you're interested in reaping the benefits.

While green tea is a healthy beverage, the same can't be said for these 50 Unhealthiest Drinks on the Planet. Asparagus can help you score the body you've been dreaming of thanks to its plethora of benefits like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber.

The best part? Just a cup of these skinny spears have nearly three grams of hunger-quelling protein and fiber each for just 27 calories!

Eating an entire eggplant may seem intimidating at first have you noticed how huge they are? Just one unpeeled eggplant contains 5. Not sure how to give this nutritional superstar a go? Grill an eggplant with a drizzle of olive oil and munch on it as a snack or toss it atop your favorite healthy pizza. We love Greek yogurt because of its ultra-rich creaminess and protein punch, but kefir just takes the tang to the next level. Beyond the satiety-inducing protein, the probiotics in kefir can help rev your weight loss efforts.

Although the study was conducted on rats, there's no reason for us not to add some creamy kefir to our diets. Each slice of grapefruit you add to your salad acts like a match to spark your body's fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What's behind the gut-busting effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat.

Kamut, a lesser known grain native to the Middle East, is bursting with slimming omega-3 fatty acids while boasting a high protein count and remaining low in calories. Not only can kamut help you say good riddance to the gut, it also reduces cholesterol, blood sugar, and cytokines, which cause inflammation throughout the body, a study published in the European Journal of Clinical Nutrition found.

Don't tell quinoa, but kamut makes a delicious addition to any salad bowl! And, yes, there are salads on the list. Although olive oil contains fat, it actually contains a type of healthy fat that has been found to decrease levels of fat-storing inflammation.

According to a review published in the International Journal of Molecular Sciences , a polyphenol only found in unrefined extra virgin olive oil—oleocanthal—reduces inflammation in a similar way that ibuprofen does: it prevents the production of two pro-inflammatory enzymes, COX-1 and COX Lower levels of inflammation on the inside of your body means less belly fat on the outside. Unless you're going low carb for a few days we don't recommend it for longer periods of time , there's no reason not to pop a potato into the oven.

In an Australian study that measured the satiating index of 38 popular foods, researchers discovered that potatoes were not only more filling and satisfying than diet no-nos like doughnuts and cake, they also ranked higher than healthy picks like brown rice and oatmeal.

In fact, participants reported eating less food throughout the day when they consumed these potassium and fiber-rich spuds.

If you're looking for more potato dishes, check out these 13 Creative Ways to Use Potatoes. Lentils are one of the most affordable plant protein sources out there that also work to reduce inflammation, lower cholesterol, promote fat metabolism, and quell that ravenous appetite.

Because lentils are a resistant starch, their slow-digesting fiber triggers the release of acetate, a molecule in the gut that signals the brain to put the fork down. Don't believe us? They were also linked to weight loss and reduced body fat percentage.

Why's that? Researchers at Kyung Hee University in Seoul, Korea found that the probiotics found in kimchi can suppress weight gain significantly. To come to this finding, researchers fed rats a high-fat diet, then fed one group probiotics found in kimchi Lactobacillus brevis and reported that the organism suppressed the diet-induced weight gain by 28 percent! Reap these waist-whittling benefits by shopping for sauerkraut, pickles, brined olives, too. If you thought salmon was king of the sea when it comes to omega-3s, you haven't met sardines.

Studies show that these heart-healthy fatty acids can improve everything from your cholesterol profile to your mood to your ability to ward off Alzheimer's and even weight gain.

Tired of plain old chicken breast? Low-cal cottage cheese is a dietary superstar when it comes to adding a hefty dose of protein to your diet. It's also considered a complete protein, since it contains all nine essential amino acids your body needs to function properly—so you can totally spoon the cheesy goodness on its own. Forget losing weight if your stress hormones are out of whack.

When we're stuck in a hair-pulling situation, the body starts producing the hormone cortisol, which encourages the belly to store fat. Good thing red peppers are also an excellent source of vitamin C, a micronutrient that your body uses to decrease levels of the fat-storing hormone cortisol and boost the fat-burning effects of exercise, according to Arizona State University researchers.

Just remember, stick to the two-tablespoon serving size yup, that means refraining from gobbling down the entire jar in one sitting! Beta-glucan may also promote the release of peptide YY PYY , a hormone produced in the gut in response to eating.

This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity 23 , Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

The FDA approved colloidal oatmeal as a skin-protective substance back in But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions 25 , 26 , For example, oat-based skin products may improve uncomfortable symptoms of eczema Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin.

It may help relieve symptoms of various skin conditions, including eczema. Asthma is the most common chronic disease in kids Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath. Early introduction of oats, for example, may actually be protective 31 , One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.

Laxatives are often used to relieve constipation in the elderly. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people 35 , One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft. Although oats are naturally gluten-free , they are sometimes contaminated with gluten. If you have celiac disease or gluten sensitivity , choose oat products that are certified as gluten-free. 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.