The Diet Solution – Oatmeal Vs Cheerios

Do you want to lose weight? Don’t skip breakfast!

A good nutritious breakfast is essential to healthy living and weight management. Should you include oats in your breakfast?

What are the healthiest breakfast cereals?

The U.S. FDA ruled in 1998 that labels on foods that contain soluble fiber from whole oats (oat bran, oat flour and rolled oats) can include the health claim that these foods may reduce the risk of heart disease as part of a diet low in saturated fat and cholesterol.

According to Wikipedia, oats contain more soluble fiber than any other grain, resulting in slower digestion and an extended sensation of fullness. One type of soluble fiber, beta-glucan, has been proven to help lower cholesterol.

So if oats are good for you, should you eat oatmeal or toasted oat cereal?

Toasted Oat Cereal

A top brand of toasted oat cereal makes this health claim on its web site: “Eating (this brand of toasted oats) each day, as part of a diet low in saturated fat and cholesterol, can help lower your cholesterol, and that could help reduce your risk of heart disease.”

That brand’s web site says that it is —

  • made from whole grain oats
  • has no artificial colors or flavors.
  • has only one gram of sugar for each little “o”
  • low in fat
  • no saturated fat
  • naturally cholesterol free
  • an excellent source of folic acid
  • good source of fiber.

This top toasted oat cereal brand is among the “healthiest breakfast cereals” asserts one online author. She cites the fiber content, the vitamins and minerals, the micronutrients of this brand.

But not everyone agrees that this toasted oat brand is good for you. One nutritionist claims that eating processed grains, especially in the form of cereal can actually make your cholesterol go up. Toasted oats has 1 gram of soluble fiber per serving. You can get 2 grams of soluble fiber from an apple, 3 grams from broccoli and carrots, and more than 4 grams from kidney beans.

She believes that processed cereals packaged in a box are not healthy. To be stable on the shelves of food stores, the cereals have to be processed often with chemicals and fillers. She says ditch the cereal and substitute wholesome. natural foods like fruits and veggies.

Rolled oats oatmeal:

Rather than ditch cereal, try oatmeal. It is a less-processed oat product as compared to toasted oat cereal. Choose rolled oatsf oatmeal. You get the demonstrated health benefits of oats without the high glycemic effect of carbohydrates in toasted oat cereals made with flours.

To be specific, the top brand of toasted oats has a glycemic index (GI) rating of 74 and a glycemic load (GL) of 12 versus old fashioned rolled oats, which have a GI of 46 and GL of 9. Lower GI and GL ratings indicate that a food has less impact on blood sugar levels.

Take a bowl of rolled oats oatmeal, add some water, heat in a microwave oven, add skimmed milk, fruit and nuts — Walla, you have a good-tasting, healthy breakfast dish.