Should I Be Eating More Oatmeal?
Oatmeal is such a great example of how confusing nutrition can be.
I've heard all of these things about oatmeal: it's the most filling breakfast...it turns into paste in your body...it will raise your blood sugar...it will lower your cholesterol...helps you lose weight...it's anti-aging...it makes you fat...make it at night in jars and your life will be amazing...oats are high in carbohydrates...oats are high in protein...oats are high in fiber...
First of all nutrition in and of itself can be confusing. Period. On top of that, we are expected to sift through the confusing messages being sent around nutrition from all types of social input (marketing, media, government, family, friends, doctors).
There are a lot of good ideas surrounding nutrition. It's best to seek professional advice and try it. Follow up with that professional and tweak. Then repeat.
If anyone tells you their way is "the only way", that is a red flag. or "This product is the only product." or "This plan is the golden ticket to eating what you want when you want." or "Just cut out ________ and you'll be as skinny as Jennifer Aniston."
These are empty promises. What does work is trying something that will support you FEELING BETTER that isn't extreme and therefore sustainable.
What I will tell you about oatmeal. It's good for YOU if it's good for YOU; it depends on you as an individual if oatmeal is okay. If you do eat oatmeal, make sure it is organic. Non organic oats are treated with glyphosate. Also, add a source of protein and fat (like the recipe below) to your oatmeal to avoid a spike in your blood sugar.
If you want to check the quality of your brand of oats you can do that at ewg.org.
Here are some finding on oats from EWG:
EWG tested oatmeal brands and found most of it contaminated with Roundup weed killer:
⚠️ Quaker Old Fashioned Oats: More than 1,000 ppb in two samples
⚠️ Bob’s Red Mill Steel Cut Oats (not organic): 300 pbb
⚠️ Walmart Great Value Instant Oats: 450 ppb
⚠️ Quaker Real Medleys: 608 ppb
⚠️ Quaker Steel Cut Oats: 530 ppb
Small amounts (or none) were found on organic brands tested:
✔️ Simple Truth Organic Instant Oatmeal: NONE DETECTED
✔️ 365 Organic Old-Fashioned Rolled Oats: NONE DETECTED
✔️ Bob's Red Mill Organic Old Fashioned: 20 ppb
EWG stats via @thefoodbabe
Proatmeal (get it? protein oatmeal)
⅓ C. dry Old Fashioned Oats
⅔ C. Any Unsweetened Non-Dairy “Milk”
½ T. Flaxseed Meal
½ T. Any Nut Butter
½ t. Raw Honey
14 grams (grams of protein, not weight) *Plain or Vanilla or Chocolate Protein
Pinch of Molly’s Salt
Optional: Ground Cinnamon
Make oatmeal according to directions using nut milk in place of water.
Add flaxseed and nut butter when oatmeal starts to get creamy.
While it’s cooking, put protein powder in a small bowl with 1/8 – 1/4c. water per scoop; whisk to make smooth & creamy.
Add protein mixture to oatmeal when just about done. Sprinkle cinnamon over just before eating.
**Plant-based pro powders absorb more liquid so you might need to increase the liquid to get the desired consistency.
Recipe Credit to Balanced Habits