When you're looking for a hearty and healthy breakfast option, oatmeal is a great choice. 100 G of oatmeal with fat added in cooking is only 86 calories, which makes it a low-calorie and filling breakfast option.

Oatmeal is not only low in calories, but it also provides essential nutrients like fiber, protein, and iron. It's also a good source of antioxidants and has been linked to multiple health benefits.

In this article, we'll explore the nutrition information, health benefits, and ways to prepare oatmeal, along with some delicious oatmeal recipes for you to try.

What is Oatmeal?

Oatmeal comes from oat groats which have been stripped of their outer hulls and then steamed to make them into flatter flakes. Oatmeal can be made with water, milk or a combination of the two. Oatmeal can be served on its own or with a variety of toppings, such as fruits, nuts, and sweeteners like honey or maple syrup.

Calories in 100 G Oatmeal (Fat Added in Cooking)

100 G of oatmeal with fat added in cooking is only 86 calories. This makes it a great choice if you're looking for a low-calorie breakfast option that will keep you full until lunchtime.

Nutrition Information for 100 G Oatmeal (Fat Added in Cooking)

In addition to being low in calories, oatmeal is also packed with essential nutrients that your body needs. 100 G of oatmeal with fat added in cooking contains 3 grams of fiber, 3 grams of protein, and 1.9 milligrams of iron. It's also a good source of antioxidants, which can help protect your body against damage from free radicals.

Health Benefits of Oatmeal

Oatmeal has been linked to multiple health benefits, including reducing the risk of heart disease, regulating blood sugar levels, improving digestion, and promoting weight loss. The fiber in oatmeal can help lower cholesterol levels and promote feelings of fullness, which can lead to fewer calories consumed throughout the day.

How to Add Flavor to Oatmeal

Oatmeal doesn't have to be bland and boring. There are many ways to add flavor to your oatmeal, such as adding fruits, nuts, sweeteners, or spices. For example, you can try adding banana slices and cinnamon for a sweet and spicy flavor, or almond butter and sliced apples for a nutty and fruity taste.

Ways to Prepare Oatmeal

There are many different ways to prepare oatmeal, depending on your preference and time constraints. Some popular methods include stovetop, microwave, or overnight oats. Stovetop oatmeal involves cooking oats on the stove with water or milk for a creamy and hearty texture. Microwave oatmeal is a quicker option, where you can cook oats in a bowl with your preferred liquid and toppings. Overnight oats involve soaking rolled oats in milk and yogurt overnight and topping them with fruits, nuts, and sweeteners in the morning.

Oatmeal versus Other Breakfast Foods

Compared to other breakfast foods, oatmeal is a healthier and more filling option. For example, a 100 G of cooked oatmeal contains roughly the same number of calories as a small bagel but is much more nutrient-dense and filling. On the other hand, many breakfast cereals and pastries are high in added sugars and low in nutrients, which can lead to a spike in blood sugar levels and subsequent crashing.

Gluten-Free Oatmeal Options

If you're on a gluten-free diet, you can still enjoy oatmeal. However, it's important to make sure that the oats are certified gluten-free, as some oats may be contaminated with gluten during processing. You can also try other gluten-free grains like quinoa or millet as a healthy and filling breakfast option.

Oatmeal Recipes

Here are some delicious oatmeal recipes for you to try: - Apple Cinnamon Oatmeal: Cook oats with almond milk, diced apples, cinnamon, and a drizzle of honey. Top with sliced almonds and a dash of cinnamon. - Peanut Butter Banana Oatmeal: Cook oats with water, mashed banana, vanilla extract, and a spoonful of peanut butter. Top with sliced banana and a sprinkle of chia seeds.

Oatmeal for Weight Loss

If you're looking to lose weight, incorporating oatmeal into your diet can be a great strategy. The fiber in oatmeal can help you feel full and satisfied, which can lead to eating fewer calories throughout the day. However, it's important to watch your portion sizes and avoid adding high-calorie toppings like brown sugar or whipped cream. Instead, try adding fresh fruits, nuts, or a drizzle of honey for a sweet and filling breakfast.