What Is the Nutritional Value of Oatmeal?

You may have already heard about the health buzz surrounding good, old-fashioned oatmeal. Oats and oat bran contain hefty amounts of dietary fiber and are helpful for more than just good digestion; studies show that oats are good for the heart.
Oats can be used for more than just making cereal. They can also be substituted in baking recipes for as much as 1/3 of the flour content.

Lowers Cholesterol Levels

Recognized for their ability to lower "bad" LDL cholesterol levels, oats are helpful for protecting against heart disease. Adding sunflower or flax seeds to oatmeal gives an extra boost to this quality.
In addition, eating fiber sources, including oats, may significantly reduce blood pressure and prevent the onset of hypertension altogether.

For Weight Loss

There is evidence that shows oats may be helpful for dieting and weight control purposes. Due to the high amount of soluble and insoluble fiber found in oats, the stomach feels full and satisfied. The insoluble fiber also benefits the digestive system by helping to clean out the intestines and promote regularity.
Registered dietician Patti Geil says that oats are beneficial to the body for many reasons. In particular, oats "slow the rise of blood glucose after eating, which is important for diabetes control."

Types

You may find that your local grocery store carries two kinds of oats, regular and steel-cut. Old-fashioned oats have a fine, soft texture and may become a mushy consistency when cooked in water.
Steel-cut oats have a course and thick texture. They have a chewier texture when cooked in water. The reason for this is that steel-cut oats are minimally processed, so the grain is left intact. Steel-cut oats are whole-grain, as they contain the bran, germ and endosperm.

Nutrition Information

Steel-cut oats have 4.13 g dietary fiber per serving, 151 calories and 25.86 g carbohydrate. They contain 2.69 g total fat, no cholesterol and 40 mg sodium. Standard oatmeal contains the same nutritional content, except it has no sodium.

Preparing Steel-Cut Oats

Whole-grain, steel-cut oats take longer to cook than old-fashioned oats. However, steel-cut oats can be prepared in larger quantities and refrigerated for another day.
Add 2 cups of water and an optional dash of salt to a saucepan on the stove. Bring to a boil and while stirring, pour in 1 cup of steel-cut oats. Cook uncovered on low heat for 20 to 30 minutes, stirring often. As oatmeal thickens, add up to 1 more cup of water to achieve your desired consistency.
Remove from heat, cover and let the oats sit for a few minutes before serving. Try using a minimal amount of flavor enhancers like brown sugar, honey or milk in order to maximize health benefits and enjoy their pleasant nutty flavor.