The oatmeal nutrition facts listed below, reveal that oats are one of the healthiest grains in the world. This article uncovers how many calories 1 cup of oatmeal contains, as well as its health benefits.
Oats are grown primarily in Europe and North America. They’re the only food source that contains avenanthramides – these are antioxidants that help prevent heart disease.
Whole-grain oats are naturally gluten-free, they’re commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal (porridge). They’re also used in muesli, granola, bread and baked goods such as cookies.
Oatmeal does have its health benefits, but before we examine them in detail, let’s first take a look at the following oatmeal nutrition facts.
Oatmeal Nutrition Facts – (1 Cup) – 234 g
1 cup of cooked oatmeal contains the following nutrients:
Oatmeal Calories: 166 cal
Protein: 5.9 grams
Carbs: 28.1 grams
Sugar: 0.6 grams
Dietary Fiber: 4 grams
Fat: 3.6 grams
Sodium: 0 grams
Minerals and Vitamins
RDI – Reference Daily Intake – (1 Cup) – 234 g
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Copper: 24% of the RDI
Magnesium: 34% of the RDI
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Top 4 Oatmeal Health Benefits
Lowers Cholesterol Levels
Numerous studies have proven that oats can lower LDL “bad” cholesterol levels, which in turn reduces your risk of heart disease.
A dietary fiber called beta glucan, is mainly responsible for giving oats its ability to reduced cholesterol levels.
Beta glucan is a soluble fiber that increases the viscosity of the food in your stomach, this in turn slows down the body’s absorption of fats and cholesterol.
Prevents Type 2 Diabetes
Type 2 diabetes is the abnormal regulation of blood sugar, caused by a decreased sensitivity to the hormone insulin.
The soluble fiber in oats, beta glucan, has shown that it can be beneficial for blood sugar control. It has been found to regulate glucose and insulin responses after high-carb meals have been consumed. It may also improve insulin sensitivity, thus reducing the risk of type 2 diabetes.
A study was conducted on people with type 2 diabetes and severe insulin resistance – they included oatmeal in their diets for a period of 4 weeks – this resulted in a 40% reduction in the insulin dosage needed for stabilizing their blood sugar levels.
Oatmeal has long been known to provide a full satisfying feeling through the entire day. It provides the body with a steady energy supply, this prevents you from over-eating.
As you’ll need less sugary drinks and snacks to provide you energy throughout the day, this reduces the risk of obesity and type 2 diabetes.
You also consume less calories overall – oatmeal is generally low in calories and high in fiber, this improves the results of a weight loss diet.
It’s suggested that the beta glucans increases the “fullness” feeling by delaying stomach emptying, and promoting the release of hormones that give you that “fullness” feeling.
For people that suffer from celiac disease (severe allergies to gluten), a gluten-free diet is the only solution. Not many breakfast options are gluten-free, but oatmeal is a perfect choice as it’s largely gluten-free, rich in protein and is filled with many antioxidants.
Clinical studies have shown that people with celiac disease can safely consume large amounts of pure oats without falling ill.
It’s important to note that oats may be contaminated with wheat, especially if they’re processed in the same facility or plant. For this reason, if you follow a gluten-free diet, always make sure to buy oats that have been certified gluten-free.
Oatmeal really is the breakfast of champions. If you found these oatmeal nutrition facts helpful and informative, please pin the following image below on Pinterest.