Oats are a great option for a breakfast meal. They are low in calories, contain a good amount of complex carbs, and are high in fiber. The average serving size is about half a cup. Adding other ingredients can add more nutrients and flavor.
It is important to check the ingredients on the package. Some of the ingredients can add a lot of extra calories. You might also find added ingredients such as sugar or fat.
One serving of oatmeal contains about 150 calories. These calories vary depending on the type of oats you choose. A quarter cup of dry steel-cut oats has about 154 calories. Alternatively, rolled oats are a good choice. Rolled oats are easy to cook in the microwave, and they can be prepped in a couple of minutes.
Another benefit to oats is their ability to act as a binder. They can be mixed with other ingredients to help make baked goods, such as breads and meat burgers. Also, oats can be used as a thickening agent for soups. In fact, oats can be a substitute for breadcrumbs.
When cooked, a cup of oatmeal will have about 27 grams of carbohydrates, 4 grams of fiber, and 5 grams of protein. However, the calorie content of oats can be affected by the amount of added ingredients, and the cooking method. For example, adding milk and a splash of liquid will increase the calorie count by about 80 calories.
Regardless of the type of oats you use, you will want to avoid topping your oatmeal with too much sugar. This can result in an imbalance in the blood sugar level. To keep the health benefits of the food, you should choose a natural sweetener such as honey, unsweetened cocoa powder, or cinnamon. Using a natural sweetener can reduce the total number of calories in your oatmeal.
Increasing the amount of protein in your oatmeal will add more satiety. Protein supports muscle mass and helps balance blood sugar. Adding a few tablespoons of peanut butter to your oatmeal will boost the protein content by 7 grams. Other protein-fortified options include egg whites, cottage cheese, and even protein powder.
Fresh fruit can add sweetness, antioxidants, and fiber. But be sure to keep your portion size small. Just one cup of fresh blueberries, for example, will give you about 42 calories, while a quarter cup of pitted dates will add about 16 calories.
If you are looking for an instant way to get your daily dose of oats, look for an instant oats packet. Although these packets are convenient, they are often loaded with sugar. Most instant oats have around 150 calories and 3 grams of fiber.
For a healthier breakfast, consider making your oatmeal with whole grains instead of processed breakfast cereals. Whole-grain oats are naturally rich in thiamin, phosphorus, and manganese. Additionally, oats have a moderately low glycemic index. That means they will keep you full for a longer time.