I found this article on Quora.com and instantly author Marlon McCleod's title of the piece ticked me off. LOL I now know that he chose said title for just that reason as oatmeal is indeed a good breakfast choice for many people. He does, however, make some very valid points on just how quickly our beloved oatmeal can become a not-so-great food option to start our day.
Why is oatmeal not a healthy breakfast?
By Marlon
McCleod
Health Director | Loving Father | Business Director
Oatmeal is often considered a healthy breakfast option due
to its whole-grain status and numerous potential health benefits. However, it's
essential to note that whether oatmeal is healthy or not can depend on various
factors, including the specific type of oatmeal, how it's prepared, and
individual dietary preferences and needs. In this article, we'll explore the
reasons why some people may consider oatmeal not a healthy breakfast and
provide a balanced perspective on this popular morning meal.
1. Added Sugars: One of the primary reasons why some
oatmeal options may not be considered healthy is the presence of added sugars.
Many flavored instant oatmeal packets, especially those marketed to children,
contain significant amounts of added sugars. Excess sugar intake is associated
with various health issues, including obesity, type 2 diabetes, and heart
disease.
2. Portion Size: While oatmeal itself is a whole-grain
food and can be a part of a balanced diet, portion size matters. Consuming
excessively large servings of oatmeal, especially when loaded with high-calorie
toppings, can contribute to overeating and unwanted weight gain.
3. Toppings and Mix-Ins: The nutritional value of
oatmeal can change dramatically depending on the toppings and mix-ins used.
Adding high-calorie ingredients like sugary syrups, excessive amounts of dried
fruits, and unhealthy fats like butter or excessive amounts of cream can turn a
nutritious bowl of oatmeal into a calorie-laden, less healthy option.
4. Lack of Protein: Oatmeal is not a significant source
of protein. A complete and balanced breakfast should ideally include protein to
help you feel full and satisfied throughout the morning. A bowl of plain
oatmeal on its own may leave you feeling hungry sooner than a breakfast that
includes protein-rich foods.
5. Limited Micronutrients: While oatmeal contains
essential nutrients like fiber, manganese, and some B vitamins, it may lack a
variety of other important nutrients. Depending on your toppings and mix-ins,
oatmeal alone may not provide a wide range of vitamins and minerals. A diverse
diet with a variety of foods is essential for overall nutrition.
6. Glycemic Index: Oatmeal has a relatively high
glycemic index (GI), especially when it's processed and quick-cooking. Foods
with a high GI can cause rapid spikes in blood sugar levels, which may not be
ideal for individuals with diabetes or those aiming to control their blood
sugar.
7. Gluten Content: Traditional oats are naturally
gluten-free, but they can become contaminated with gluten during processing.
For individuals with celiac disease or non-celiac gluten sensitivity, it's
crucial to choose certified gluten-free oats to avoid adverse reactions.
8. Digestive Issues: For some people, oatmeal can be
difficult to digest, leading to bloating, gas, or discomfort. This can be due
to the fiber content, particularly if you consume a large amount of oatmeal in
one sitting.
9. Individual Preferences and Dietary Needs: What's
considered a healthy breakfast varies from person to person based on dietary
preferences, allergies, and specific health needs. Some individuals may not
enjoy the taste or texture of oatmeal, making it an unsuitable breakfast option
for them.
Balanced Perspective on Oatmeal:
While there are potential reasons why oatmeal may not be
considered a healthy breakfast in some circumstances, it's essential to
remember that oatmeal can indeed be a nutritious and satisfying morning meal
when chosen and prepared thoughtfully. Here are some key considerations for
enjoying oatmeal as part of a healthy diet:
1. Choose Whole Grain Oatmeal: Opt for whole grain or
steel-cut oats rather than highly processed instant varieties. Whole grain oats
provide more fiber and nutrients and have a lower GI.
2. Minimize Added Sugars: Select plain oatmeal and
sweeten it naturally with fresh fruits, a drizzle of honey or maple syrup (in
moderation), or a sprinkle of cinnamon.
3. Add Protein: Enhance the nutritional profile of your
oatmeal by adding protein sources like Greek yogurt, nuts, seeds, or a scoop of
protein powder if desired.
4. Incorporate Nutrient-Rich Toppings: Customize your
oatmeal with nutrient-rich toppings such as fresh berries, sliced banana,
chopped nuts, or a teaspoon of flaxseeds or chia seeds.
5. Control Portions: Be mindful of portion sizes to
prevent overconsumption of calories. A typical serving of oatmeal is around 1/2
to 3/4 cup of dry oats, which typically yields about 1 to 1.5 cups of cooked
oatmeal.
6. Balance Your Meal: Consider oatmeal as part of a
balanced breakfast that includes a variety of foods from different food groups,
such as fruits, vegetables, lean protein, and healthy fats.
7. Address Dietary Preferences and Needs: If you have
specific dietary restrictions or preferences, explore alternative breakfast
options that align with your health goals and taste preferences.
Oatmeal, when chosen and prepared mindfully, can be a
wholesome and nutritious breakfast option. It provides fiber, some essential
nutrients, and can be a satisfying way to start the day. However, caution
should be exercised with flavored, sugar-laden varieties and excessive portion
sizes. Ultimately, the healthfulness of oatmeal as a breakfast choice depends
on how it's incorporated into your overall diet and your individual dietary
preferences and needs.
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So there you have it... oatmeal can be a great breakfast choice as long as you choose the proper type and add things that won't spike your sugar levels.
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R