Quality Of Protein In Oats
When most people think about protein, their mind goes to meat and dairy. Indeed, poultry, fish, red meat, eggs, milk and cheese are excellent sources of protein containing high levels of all essential and non-essential amino acids. However, many plant-based foods like nuts, seeds, beans and high-protein grains can contribute to the protein in your diet as well.
Though usually considered an incomplete protein, one benefit of oats is that they do contain all nine essential amino acids. This amino acid profile is superior to most other cereal grains, like wheat, making the protein in oats a favorite for vegetarians and vegans alike.
However, the amount in which these amino acids are present is still drastically lower than found in animal products, like meat. A February 2015 review study in Journal of Food Science and Technology agrees that oats are a superior protein source compared to other cereal grains, however, glutamine and proline are found in much lower amounts compared to complete protein sources.
Youre Eating A Certain Type Of Oats Because You Think Theyre Healthier
Steel-cut, old-fashioned oats, and rolled oats: Its shocking, but theyre all essentially the same, says Snyder. The manufacturing and processing differs, but the nutritional values are the same, she says. Each type of oatmeal offers unique textures, and some youll find more enjoyable than others. Go for the type you like the most, because eating healthy should make you happy. The one exception is the prepackaged packets of instant oats. Many of these are flavored and contain added sugar. If opting for instant, choose the plain variety and gussy it up yourself.
Tips For Creating A High Protein Oatmeal For Weight Loss
We all know that oatmeal with milk is a delicious and perfect combination, but are there other ways to get high protein oatmeal? The answer is yes, and all are widely recommended:
1.Eat cooked or soaked oatmeal in milk The overnight oats are delicious and very simple to prepare.
2.Another way to get a high protein oatmeal is to add yogurt to a good bowl of oatmeal with fruits.
3. Add oat flakes to a protein shake. Oatmeal protein shakes are trending among celebrities and celebrities looking to improve their appearance and diet.
5. Finally, if you are vegan and you want to add protein to oats, you can add chia seeds to oats to enhance their protein value, since a tablespoon of chia provides 10 grams of protein.
In addition to protein, other things that can be put in oatmeal are fruits and spices. It is highly recommended to add a few drops of vanilla essence to a glass of oatmeal and consume it with a topping of fresh seasonal fruits. You can also add this to granola to improve the taste of the dish.
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Oatmeal Is Already A High
One of the advantages of oatmeal is that it is high in protein compared to other carb sources. As such, just by eating oatmeal as a carb source, youre already increasing your protein intake.
In the following table, we can compare the nutritional value of 100 g of dry oatmeal and rice.
As you can see from the table, oatmeal has almost twice the amount of protein compared with rice.
However, keep in mind that oatmeal is not considered a high-quality protein.
Heres why: Protein is made up of amino acids. Some amino acids we can create in our body , while others need to come through our diets . Oatmeal doesnt have all the essential amino acids your body needs, which makes it a lower-quality protein compared with animal-based protein sources .
Therefore, its still important to add additional protein sources to your oatmeal recipes that can bring up the quality. So lets move onto the next protein add-on for oatmeal recipes.
How To Make Protein Oatmeal
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Want To Try More Healthy Breakfast Recipes
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- Healthy Breakfast Meal Prep Sandwiches
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Best High Protein Options I Like Are:
- PB2 powdered peanut butter. 70 calories and 8 grams of protein. It adds creaminess and flavor to your oats.
- Vital Proteins Collagen Peptides are a great source of additional protein. They are not just a protein powder, these are just plain peptides. They do come with different flavors but I prefer just plain that has no taste at all. They add a whopping 10 grams of protein in one scoop that has only 35 calories. There are also different flavors available like Dark Chocolate & Blackberry, Vanilla, Chocolate.
- Egg whites are another good choice to add to your oats to have more protein but keep the calories low. Do not worry about the taste. You wont even know they are there and they will add a beautiful creaminess and fluffiness to your oats . You get 5 grams of protein per 25 calories!
- Milk I like to add 2% fat milk. This option is not very high in protein but it can still be a good option. You can also use almond or cashew milk and lower the calories even more, however, you will also lower the protein as the plant based milk does not have much protein.
- Greek yogurt I use it as a topping that I add right before I serve the oats. It adds flavor and if you are using a non fat option you get 9 grams of protein per 45 calories
All these will add up to a good amount of protein per serving. This way, you get a bowl of oatmeal that will make you fuller much longer.
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Key Takeaways For Choosing A High Protein Oatmeal
Theres a reason they say breakfast is the most important meal of the day. Now more than ever, we need that extra boost of energy to keep us productive and ready to take on the day. We hope weve given you the knowledge you need to pick out your perfect high protein oatmeal.
To recap, for a good source of protein, look for oatmeals that contain more than 10% of the daily value. Also, if youre looking to reduce added sugars, opt for an oatmeal that contains less than 5% of the daily value, or 2.5g per serving.
If staying full after breakfast is especially important to you, or youre just looking for added health benefits, choose an oatmeal thats high in fiber, or more than 10% of the daily value.
Lastly, if the oatmeal products on this list didnt make the cut, you always have the option of adding nuts, nut butter, yogurt, seeds, or protein powders to create your perfect bowl of high protein oatmeal.
Ingredients Needed For These High
Here are some notes on a few ingredients- please see the full ingredient list in the recipe card below!
- old-fashioned oats- Old-fashioned oats are the star of the show here. By mixing them with milk and yogurt, they soak up all the liquid overnight but still keep their oat form so that they don’t turn into mush like you sometimes get when cooking oatmeal. Use gluten-free rolled oats to make this recipe gluten-free.
- greek yogurt- An amazing source of protein, I used non-fat greek yogurt and typically go for plain or vanilla flavored.
- protein powder- Adding protein powder to your oats is an amazing way to get extra protein in. Make sure you use a protein powder that you love & enjoy, there are some protein powders out there that straight up do not taste good, and won’t taste good in the oats! If protein powder isn’t your thing, you can omit it from the recipe.
- chia seeds- These add a lot of nutrients and also make the oats extra creamy after soaking up the liquid overnight!
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Oats Are Incredibly Nutritious
The nutrient composition of oats is well-balanced.
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup of dry oats contains :
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 : 39% of the RDI
- Vitamin B5 : 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 and vitamin B3
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are among the most nutrient-dense foods you can eat.
Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
Benefits Of Higher Protein Diet
The National Institute of Health recommends an intake of 0.8 grams of protein per kilogram of your body weight every day. However, the amount of protein you need depends on many factors including age, activity level and fitness goals, and some people may benefit from higher protein diets.
For example, The Academy of Nutrition and Dietetics recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes looking to optimize muscle growth and performance.
Furthermore, an August 2012 review study published in the British Journal of Nutrition concludes that a protein intake of 1.2 grams of protein per kilogram of body weight results in the most beneficial body composition and blood pressure outcomes for people with obesity attempting weight loss. Protein can help improve metabolism, the feeling of fullness and maintenance of lean body mass despite caloric restriction.
For all these reasons, the protein in oats may contribute to a higher protein diet, which can help athletes and those attempting weight loss reach their personal goals.
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Q: What Are The Different Types Of Oats
- Pinhead oats are whole oats which have had the inedible hull removed then been coarsely chopped with steel blades. Theyre called pinhead oats as the coarse chopping of the oat kernel leaves the rough flakes the same size as the head of a pin!
- Rolled oats are oat kernels which have had their inedible hull removed, then been steamed and rolled, so that they become flattened.
- Quick cook oats are rolled oats which have then been rolled further so they disintegrate. This means they cook faster .
- Oat bran is not made from the entire oat kernel as the other types mentioned are. Oat bran is made just from the fibrous outer layer of the kernel.
You’re Eating It Plain
On its own, oatmeal is relatively low-calorie, high in fiber, and high in protein. A serving of ½ cup dry oatmeal made with water sets you back 150 calories, 3 grams of fat, 27 grams of carbs, 4 grams of fiber, 1 gram of sugar, and 5 grams of protein. But even though it’s made with whole grain oats, oatmeal is pretty carb-heavy. To maximize satiety and prevent spikes in blood sugar, add a little more fat, fiber, and protein to your oatmeal. Stirring in one tablespoon of nut butter not only makes it creamy and delicious, but it will also add about 4 more grams of protein and 8 more grams of fat. Tossing in some chia seeds and/or almond slivers will also do the trick.
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There Are Different Type Of Oats
- old fashioned rolled oats
- quick oats
- oat groats
I have used all of them, with quick oats being my least favorite as I feel like all nutrients are removed .
Old fashioned oats are great when you have only 15 minutes to cook your oatmeal. Steel cut oats take me at least double the time and oat groats take an hour to cook to my desired texture.
If you have never tried oat groats, I strongly recommend to experiment. It does take long to cook them but the flavor is so much different. I really enjoy the chewiness and nuttiness. When cooking, keep in mind you will need more liquid than for rolled oats.
They May Decrease The Risk Of Childhood Asthma
Asthma is the most common chronic disease in kids .
Its an inflammatory disorder of the airways the tubes that carry air to and from a persons lungs.
Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.
Many researchers believe early introduction of solid foods may increase a childs risk of developing asthma and other allergic diseases .
However, studies suggest that this doesnt apply to all foods. Early introduction of oats, for example, may actually be protective .
One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma
Some research suggests that oats may help prevent asthma in children when fed to young infants.
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Oatmeal Is Very Filling And May Help You Lose Weight
Not only is oatmeal a delicious breakfast food its also very filling .
Eating filling foods may help you eat fewer calories and lose weight.
By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness (
Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.
Is Oatmeal High In Protein Good For Breakfast
Carbohydrates are good, but we must choose them well. Namely, there are three groups of carbohydrates: starches, sugar, and fiber. Sugar, basically refined, tends to be stored as fat Starches have some benefits, including the effect of satiety and fiber is the best type of carbohydrate because it releases its energy slowly. It helps to keep you full for longer hours and helps in the digestive process.
So, we must choose carbohydrates rich in fibers and oats are the champion in this battle.
Although it is a carbohydrate, it is incorrect to think that high protein vegan oatmeal makes you fat. On the contrary, it contains a high amount of soluble fiber, which on contact with water increases in size and produces a feeling of satiety. This helps to control appetite for longer.
Is Oatmeal Good For Losing Weight
Oatmeal is a great breakfast option for losing weight. It is filling and full of nutrients. Per serving, which is a half of a cup there are 150 calories, 4 grams of fiber and 5 grams of protein.
What makes this oatmeal good for weight loss is the way I prepare it and the extra ingredients that I add without adding too many calories. Many recipes for oats add items that can be very high in calories and not filling, like nuts and dried fruit. These are great tasting toppings and I do add them sometimes but they are very high in calories and do not make me full.
How To Make Protein Oatmeal:
Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!
Up next, a sharable recipe card for the 10 best protein oatmeal recipes
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