For many, a warm bowl of oatmeal is the perfect way to start a cold winter morning. Oatmeal is a whole-grain breakfast cereal packed with fiber, protein, and essential vitamins and minerals. It's a healthy, satisfying, and quick breakfast option, especially when you choose instant oatmeal. This article explores the benefits of instant oatmeal, how it can contribute to weight loss, and some of the best options available.
Nutritional Benefits of Instant Oatmeal
Oatmeal provides up to four grams of fiber per serving, nearly 20% of the recommended daily value. Fiber supports digestive health and helps protect against chronic illnesses like heart disease and diabetes. Most single servings of oatmeal also offer 4 or more grams of protein, which helps keep you feeling full and can aid in weight management. Oats also contain micronutrients such as thiamin, phosphorus, and magnesium, contributing to overall health.
Instant Oats vs. Other Types of Oats
All oats are made from oat groats, a nutrient- and fiber-rich whole grain with only the husk removed. Instant oats are the most processed form of oats; they are made by cutting oat groats into small pieces, steaming them, and rolling them into thin flakes. This process removes a minimal amount of nutrients. However, instant oats are commonly packaged in individual portions with additives - such as artificial flavors, milk powder, and sugars.
Preparation Time and Texture
Because instant oats are thinner and steamed at a higher temperature than quick oats, they are even faster to prepare. When cooked, they yield a softer, mushier texture than other types of oats.
Versatility
Instant oats are an incredibly versatile ingredient. They have a mild flavor and can be prepared savory or sweet. You can also add them to smoothies and baked goods or use them as a gluten-free substitute for breadcrumbs in dishes that require a binder or thickener, such as meatloaf, burgers, and soups.
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Health Benefits of Oatmeal
Regular consumption of oatmeal has been linked to a variety of health benefits. Some research has linked eating oatmeal with better cholesterol levels, improved blood pressure and blood sugar regulation, and reduced inflammation. The fiber in oatmeal may help with constipation, contribute to regular bowel movements, and improve stool consistency. It may also lead to a healthier gut microbiome.
Instant Oatmeal for Weight Loss
Instant oatmeal can be a valuable tool for weight loss due to its high fiber and protein content. These nutrients promote satiety, helping you feel fuller for longer and reducing the likelihood of overeating.
Choosing the Right Type
Plain, unflavored instant oatmeal and regular oatmeal are nutritionally very similar. While instant oatmeal offers the same health benefits as regular oatmeal, many instant oatmeal packets come with added flavors and sugars. Some brands and flavors may contain anywhere from 10 to 17 grams of added sugar. If you’re concerned about added sugars, you may want to choose a lower sugar variety or opt for plain oats and add your own toppings for flavor.
Enhancing with Protein and Fat
Compared with other types of instant breakfast cereals, instant oatmeal can be more filling and keep you full longer. However, instant oatmeal may not be filling or satisfying enough on its own. Adding protein and fat can help you feel full until your next meal or snack. For example, you may want to add fruit, nut butter, seeds, chocolate, or avocado. For a savory meal, you can add sauteed vegetables, aromatics and herbs, cheese, olive oil, or even a fried egg.
Top Instant Oatmeal Brands
Here are some of the best instant oatmeal options, considering taste, ingredients, and nutritional value:
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Best Overall: Quaker Original Instant Oatmeal
Larry (the name of Quaker’s mascot) for a quality oat product. His plain, original product is cozy, creamy, and bland. It’s the best instant oatmeal to act as a blank canvas for your imagination, and it’s particularly good with classic toppings like brown sugar, fresh or dried fruits, and nuts. It doesn’t get in the way; it supports those punchy flavors and textures.
Best Gluten-Free: Purely Elizabeth Organic Recipe No. 1
If you’re the type that loves to throw extra healthy ingredients into your breakfast, this is the best gluten free oatmeal for you. It is chock full of trendy “superfood” ingredients, including organic flax seeds, organic chia seeds, organic quinoa flakes, and puffed amaranth. And did I mention it’s organic? Well, they definitely do. (This would have been the best organic oatmeal, but for our number one best oatmeal pick.) But, despite all those extra ingredients, it still tastes like, well, oats. And tasting like the thing it should taste like is more than you can say for a lot of health food products.
Best for Savory Lovers
This surprisingly savory oatmeal opens the door for us salty oatmeal eaters. What can we say about Walmart’s Great Value brand oatmeal? It is, as the brand name suggests, a great value. It cost us just $2 for a box of 12 packs. That’s a good deal for a filling breakfast. The oatmeal itself is great if basic. It’s smoother than some of the others, with smaller oats, but manages to retain some pleasant chewiness. This is the best instant oatmeal to fuel your day on the cheap. You eat it. It’s good. You get on with your life. Perfectly functional at a very reasonable price.
Best Oaty Flavor: Smart & Final First Street Instant Oatmeal
Smart & Final’s proprietary brand is a truly oaty oatmeal. I’m not trying to be glib. It really has a lot of genuine oat flavor, making it the best oatmeal brand for oatmeal diehards who like their bowls plain. Beyond earthy, there’s no other way to describe the flavor other than oaty. The texture is somewhere between a smooth porridge and a rougher oatmeal-just right for the Goldilocks among us who want their oatmeal just so. Take a bite, appreciate that toasty, oaty finish, and feel like you’re really eating the essences of oatmeal.
Best for Texture: Bob’s Red Mill Oatmeal Cup
Even Jordan, the aforementioned avowed oatmeal hater, gave it a ringing endorsement by announcing, “I don’t hate it.” The oats stay somewhat whole while cooking, so it’s not pure mush. If we learned one thing during our initial oatmeal tasting, it was that the Sporked staff likes their oatmeal to have texture. And this one is a texture-lover’s paradise (as much as one can describe plain oatmeal as paradise). That’s because it features not just oats but also barley, wheat, rye, and quinoa. It’s a cornucopia of grains! It’s hearty, with a wonderful depth of flavor and even a touch of acidity (from the rye, perhaps). If you want to start your day with oatmeal that has personality in every bite, this is the best oatmeal brand for you-and it’s the best organic oatmeal, too.
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Best Instant: McCann’s Instant Oatmeal
You know how you have to let some oatmeal brands soak for a while before they smooth out to an even consistency? Well, I was surprised to find that McCann’s makes a creamy and smooth blend with almost no stirring, which was nice because I’m the kind of profoundly lazy person who says things like, “How long have I been stirring this ‘instant’ oatmeal?” If you’re that kind of lazy, then this is the best instant oatmeal (that’s actually instant) you can buy. And it’s also a good, traditional tasting blend, with a natural sweetness that seems made for oatmeal cookies.
Best Portable: Target Good & Gather Instant Oatmeal Cup
When you need to take your oatmeal out on the town or you’re packing for a camping trip, Target’s instant oatmeal cup is the best oatmeal for you. First, let’s start with the appearance. The Good & Gather branding is undeniably appealing, so you can feel good about eating your disposable cup of mush in public. It’s also a generous portion, so you don’t have to worry about not packing enough for breakfast. This will fill you up. I promise. The oats are on the finer end, so you get a smoother porridge feel. It’s a touch sweet, but you can still easily add a few dried cranberries and shaved almonds. Big as the serving is, there’s room for some toppings.
Tips for Preparing Instant Oatmeal for Weight Loss
- Choose Plain Oatmeal: Opt for plain, unflavored instant oatmeal to avoid added sugars and artificial flavors.
- Control Portion Size: Be mindful of the serving size to manage calorie intake.
- Add Protein and Healthy Fats: Enhance satiety by adding protein sources like nuts, seeds, or Greek yogurt and healthy fats like avocado or nut butter.
- Use Natural Sweeteners: If you need to sweeten your oatmeal, use natural options like fresh or dried fruit, a drizzle of honey, or a sprinkle of cinnamon.
- Avoid Excessive Additives: Be cautious of added sugars, artificial sweeteners, and unhealthy fats in flavored oatmeal packets.
- Infuse with spices: Cinnamon, nutmeg, and other spices can enhance the flavor of oatmeal without adding calories or sugar.
Potential Downsides
While instant oatmeal is generally a healthy choice, there are a few potential downsides to consider:
- Added Sugars: Many flavored instant oatmeal packets contain high levels of added sugars, which can contribute to weight gain and other health problems.
- Lower Satiety: Compared to steel-cut or rolled oats, instant oatmeal may not be as filling due to its finer texture and faster digestion.
- Nutrient Loss: The processing of instant oatmeal may result in a slight loss of some nutrients compared to less processed oats.