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Nutrient Brief: Heart Healthy Oatmeal

Posted By: Kelly Huggins - Atlanta Buckhead Personal Trainer on 01/17/2012

Scientifically named Avena Sativa, the seeds of this plant are used to produce the edible oats that we commonly call oatmeal today. Oatmeal is one of the most popular breakfasts around the world. Originated from Europe, oats were first mainly used as feed for live stock.

The grains (oats) are divided into 2 categories:

Whole grains- Includes the endosperm (tissue or “fruit” of the grain), germ (reproductive part of the grain), and the bran (the hard outer layer of the grain). Commonly used in Quaker Oats.

Refined grains- The germ and bran of the grain is sifted out. Very highly processed (i.e. bleached and enriched) and even processed into flour.

Of course, your goal is to eat whole grain oatmeal. In a single serving of raw oatmeal (serving size ½ cup) contains 125 calories (25 of those coming from fat), 5 grams of protein, and 4 grams of dietary fiber (much of which is soluble fiber that lowers LDL cholesterol).

It is one of the only grains that are high in protein. With the high amount of Carbohydrates (27 grams per serving) and being low on the Glycemic Index, it promotes slow digestion. This will help keep you fuller longer and will not give you a sugar rush, like many cereals do. What a great start to your morning!

I know that oatmeal can be very boring on its own, but there are so many ways you can spice it up to your liking. Try adding some fresh fruit or cinnamon! Although some companies sell instant oatmeal with flavor already added, it is best to add your own flavor because they tend to add a lot of unneeded sugar to their oatmeal. You can even take it as far as adding oatmeal to your protein shake. Lately I have made a blended “concoction” of low sugar chocolate protein powder, oatmeal, plain Greek yogurt, flax seed, a little peanut butter, and a banana to start my day off with. It is delicious!

written by Jena Campbell

NPTI graduate

Fitness/Nutrition Coach

FitnessTogether.com/NorthBuckhead