Cereals, oats, prepared with water (boiling water added or microwaved)
Category: Breakfast Cereals Characteristics: Instant, Fortified, Plain
Nutrition Highlights
Serving Size
Calories
159
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 110 (68.8%) |
| Fat | 29 (18.0%) |
| Protein | 22 (13.9%) |
| Total | 159 (100%) |
Serving: 1 cup, cooked [234g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 197 (84.0%) |
| Carbohydrate | 27 (11.7%) |
| Protein | 5.5 (2.4%) |
| Fat | 3.2 (1.4%) |
| Ash | 1.3 (0.6%) |
| Total | 234 (100%) |
Serving: 1 cup, cooked [234g]
Benefits
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High in fiber which helps promote digestive health and regularity
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Contain beta-glucan which can help lower cholesterol levels
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Fortified with vitamins and minerals like iron, thiamin and folate to supplement the diet
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High in antioxidants which may help reduce inflammation
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Low in fat and calories making it a good choice for a healthy breakfast or snack
Risks
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High in sodium if prepared with sodium-containing water. Instant oats are often fortified with vitamins and minerals but also contain added sodium
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May be high in calories depending on amount consumed and toppings added. Oats are naturally low in calories but can add up if over-consumed or combined with high calorie toppings
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Contains gluten which may cause digestive issues for those with celiac disease or gluten sensitivity
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May contain traces of common allergens like wheat if manufactured in a facility that also processes wheat products
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Fortification can potentially lead to excessive intake of certain vitamins and minerals if consumed in large amounts without consideration of overall diet
Additional Information
Cereals, oats, instant, fortified, plain, prepared with water, are a popular breakfast option due to their convenience and nutritional benefits. These oats are processed and pre-cooked, allowing for quick and easy preparation by simply adding boiling water or microwaving. Let's delve into the primary and secondary attributes of this food product to understand its nutritional benefits and potential risks.
The primary attribute of these instant oats is their high fiber content. Oats are an excellent source of dietary fiber, particularly a type called beta-glucan. Beta-glucan has been shown to help lower cholesterol levels, reduce the risk of heart disease, and promote healthy digestion. Consuming oats regularly can also aid in weight management by increasing satiety and reducing hunger cravings.
Secondary attributes of these instant oats include fortification and plain preparation. Fortified oats are enriched with additional nutrients, such as vitamins and minerals, to enhance their nutritional profile. This fortification can provide an extra boost of essential nutrients, including iron, calcium, and B vitamins, which are important for overall health and wellbeing.
On the other hand, the plain preparation of these oats with water ensures a low-calorie and low-fat meal option. This can be particularly beneficial for individuals aiming to maintain or lose weight. However, it's important to note that the nutritional benefits may vary depending on the specific brand and any additional ingredients or toppings added.
While these instant oats offer numerous nutritional benefits, there are also potential risks associated with consuming them. One concern is the presence of added sugars and artificial flavors in some commercially available instant oatmeal packets. These additives can significantly increase the calorie content and may have negative health effects if consumed in excess.
To mitigate this risk, it is recommended to opt for plain, unflavored instant oats and add natural sweeteners like honey or fresh fruits for flavor. Reading the nutrition labels and ingredient lists can help identify products with minimal added sugars and artificial additives.
Moreover, individuals with gluten intolerance or celiac disease should be cautious when consuming instant oats, as they may be cross-contaminated with gluten during processing. To ensure gluten-free oats, it is advisable to look for certified gluten-free labels on the packaging.
In conclusion, instant oats prepared with water offer a convenient and nutritious breakfast option. Their high fiber content, particularly beta-glucan, promotes heart health, aids in digestion, and assists in weight management. Fortified oats provide additional essential nutrients, while plain preparation ensures a low-calorie meal. However, it is important to be mindful of added sugars and artificial additives in some instant oatmeal packets. Individuals with gluten intolerance should also opt for certified gluten-free options. By making informed choices and incorporating these oats into a balanced diet, one can enjoy their nutritional benefits while minimizing potential risks.