In the ever-evolving world of nutrition, it's easy to get swept away by sensational headlines and viral health trends. One of the latest targets of dietary fear-mongering is oatmeal.
Claims like “Oatmeal, if consumed every single day, can be more harmful than Coke” have been making the rounds.
To tackle these misconceptions, let's turn to the insights shared by nutrition expert, Dt. Bhawesh Gupta (@diettubeindia), a Nutritionist and Member of the Indian Dietetics Association (IDA) with a B.Sc. and M.Sc. in Nutrition. In a recent Instagram reel, he debunked several myths about oatmeal, promoting local foods and providing evidence-based perspectives.
Dt. Bhawesh Gupta refutes the claim that “Oatmeal if consumed every single day, can be more harmful than Coke” as a sensationalized myth. While Coke is loaded with sugar and empty calories, oatmeal delivers sustained energy and a wealth of nutrients.
Just as watermelon’s sugar content doesn’t compare to its nutrient profile, oats offer far more than just carbs.
“Oats have a high GI!” screams the headlines. But hold on—did you know that the GI of oats varies depending on the type you choose?
Instant oats do have a higher GI compared to steel-cut or rolled oats. However, focusing solely on GI is misleading. The glycemic load (GL), which considers the quantity of carbohydrates in a serving and how it affects blood sugar levels, is a more comprehensive measure.
As Dt. Bhawesh Gupta explains that when you eat oats with other foods like nuts, seeds, and fruits, the overall GL is moderated, providing a balanced and nutritious meal. Even if the GI of the oats you consume is high, combining them with fat and fiber-rich foods can reduce the GI, making the meal healthier. (1)
Another common myth is that oats are “loaded with Phytates,” which are supposedly harmful. Phytic acid, found in many plant-based foods, can bind minerals and reduce their absorption. But it’s important to note that phytates also have antioxidant properties and can contribute to health benefits.
Dt. Bhawesh Gupta highlights that Phytic acid is present in many daily consumed foods like dal, chole, and rajma. That's why we soak these foods overnight before cooking them, and the same method can be applied to oats. Instant oats are processed, which removes most of the phytic acid, making them easier to digest.
💡Think of Phytates as that one relative who’s always a bit too negative at family gatherings. Sure, they can be a bit of a downer, but they’re part of the family, and the gathering wouldn't be the same without them. Phytates may reduce mineral absorption slightly, but they also bring benefits that contribute to a balanced diet.
Oats are not just empty carbs. They are a great source of dietary Fiber, particularly beta-glucan, which has been shown to lower cholesterol levels and improve heart health.
The following nutrition information is provided by the USDA (FoodData Central. U.S. Department of Agriculture) for 1/2 cup dry (39g) rolled oats with no sugar or salt added.This serving is equivalent to 1 cup of cooked oatmeal (cooked in water). (2)
Calories: 140
Fat: 2.5g
Sodium: 0mg
Carbohydrates: 28g
Fiber: 4g
Sugars: 0g
Protein: 5g
To keep your oatmeal exciting and nutritious, try some innovative ideas:
Almond Butter Swirl : Adding a tablespoon of almond butter not only gives your oats a creamy texture but also adds healthy fats and protein, helping to lower the GI of your meal.
Berry Blast : Top your oatmeal with a mix of fresh berries. Berries are low in sugar and high in antioxidants, providing a burst of flavour and health benefits.
Spice it Up : Add spices like cinnamon or nutmeg. Not only do they enhance the flavour, but they also offer anti-inflammatory properties.
Go Tropical : Mix in some diced mango or pineapple for a tropical twist. These fruits add natural sweetness and a dose of vitamin C.
Oatmeal is a versatile, nutrient-rich food that can be a valuable part of a balanced diet. The key is to consume it as part of a varied diet, combined with other nutrient-dense foods. So next time someone tries to scare you away from your morning bowl of oats with sensational comparisons to sugary sodas, you can confidently dig in, knowing you're making a healthy choice.
References:
1) https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load (Cited on 03/07/2024)
2) https://fdc.nal.usda.gov/fdc-app.html#/food-details/557415/nutrients (Cited on 03/07/2024)
3) https://draxe.com/nutrition/oatmeal-nutrition/ (Cited on 03/07/2024)
4) https://www.health.com/healthiest-oatmeal-toppings-8608940 (Cited on 03/07/2024)
By Aashita Pargal