Oats are one of the healthiest grains you can choose, so they can be a healthy choice. They are high in fiber, which can reduce bad cholesterol and help you stay full longer. They also enhance the body’s immune response and stabilize blood sugar; plus, they’re gluten free.
Over the years, there have been many research studies that have proven the benefits of oatmeal in lowering cholesterol levels. The U.S. Food and Drug Administration is convinced. Oatmeal was one of the first foods to carry the heart healthy distinction on its label because of promising research findings.
If you are looking for the cholesterol-lowering effects, instant oatmeal or quick-cooking oats do the job as well as steel-cut oats or rolled oats. They are still considered to be a whole grain. However, because instant oats are made into very thin flakes that are quicker to digest, they have more of an effect on raising your blood glucose level. To prevent a rapid rise in your blood glucose, it’s wise to have some lean protein or healthy fats with your instant oatmeal, such as low-fat milk, egg or chopped nuts.
Savory instant oatmeal porridge cooked with lean chicken meat and egg is a very delicious and wholesome meal that keeps you full for a long period of time. And it’s simple and fast to whip up too.
Be very mindful to note the ingredients when buying packaged flavored instant oatmeal. These forms often include sugar, sweetener, chocolate and flavorings which you may not want.
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 as mentioned above.
Bottom Line: Instant oat can be handy and healthy, if you choose the unsweetened kind.
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