Oatmeal, Health & Nutrition
As a whole grain food, oatmeal is high in soluble fiber, niacin, riboflavin and iron, low in fat, and a source of protein. A half cup (57g) of dry oatmeal has 150 calories, 25 calories (3g) from fat. The role of whole-grain foods, like oatmeal, in the prevention of chronic disease is becoming more evident. According to Quaker Oats:
- Heart Disease. A heart-healthy food, 3g of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. In 1997, the FDA approved this health claim for foods high in oat bran or rolled oats. More than 40 scientific studies have shown that eating oatmeal daily may help lower blood cholesterol (the beta glucan in the oats removes the LDL, the “bad” cholesterol, while maintaining the good cholesterol that the body needs). According to Quaker, three-quarters cup of oatmeal each day will help lower cholesterol. In general, eat at least three servings of whole grains daily.
- High Blood Pressure. Emerging research suggests that oatmeal may help maintain healthy blood pressure levels and may help promote healthy blood flow. Oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.
- Diabetes. Oatmeal is diabetic-friendly. The American Diabetes Association recommends that people with diabetes eat whole grains like oats. The soluble fiber helps to control blood glucose levels by slowing the rate of digestion. (Cooked oatmeal has a lower GI value than uncooked, because cooking releases water-soluble fibers from the flakes.)
- Cancer. Substances in whole grains may help prevent certain kinds of cancer, including cancers of the colon, stomach, and prostate. According to the American Institute for Cancer Research, the outer layer of whole grains contains high amounts of cancer-fighting phytochemicals, including lignans and phenols.
- Energy. Oatmeal helps to bolster energy levels. Having energy sustained through the morning may be another benefit of making oats a regular part of a daily diet.
- Weight Management. As a diet food, the soluble fiber in oatmeal and other whole grains absorbs a considerable amount of water, which significantly slows down the digestive process. They promote a feeling of fullness, and you’ll feel full longer. They’re also nutritious.
- Regularity. Whole grain foods promote a healthy digestive system. The fiber helps achieve regularity.
With the exception of certain flavored varieties, oatmeal is 100% natural (Holly’s flavored varieties are 100% natural). Every type of oatmeal can be prepared in a microwave oven. But when you make Holly’s Oatmeal, you’ll have a new perspective on porridge. For entirely different reasons, you may extend your empty bowl with the request, “Please...may I have some more?”
— Karen Hochman
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HOLLY’s ALL NATURAL OATMEAL
Apricot With Hazelnut (coming soon), Cranberry Almond, Goji Berry, Gluten Free
- 16-Ounce Box
(8 portions, 81 cents a serving)
- 5-Pound Bag
Five One-Pound Bags, Mix & Match
- Purchase online* at
Available at fine retailers nationwide.
For more information, email Info@HollysOatmeal.com
*Prices and product availability are verified at publication but are subject to change. THE NIBBLE does not sell products; these items are offered by a third party with whom we have no relationship. This link to purchase is provided as a reader convenience.
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More flavors are under development. Photo by Claire Freierman.
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