10 Inventive (And Straightforward!) Methods to Add Fiber in Oatmeal

On any given week, oats are in frequent rotation. Baked, soaked in a single day, loaded with superfoods—we don’t discriminate. On busy mornings, they save the day. Once we’re out of flour, a blitz within the blender does the trick. As a cost-effective, shelf-stable pantry merchandise, we at all times have oats available. Due to their versatility, we’re by no means with out ’em. Whereas their nutrient profile is spectacular, oatmeal is a fast technique to ship your blood sugar hovering. The answer? Increase fiber in oatmeal. For bonus factors, add protein and wholesome fat to your bowl. When you elevate your morning oats, there’s no going again.

Featured picture by Michelle Nash.

Image by Suruchi Avasthi

Does oatmeal have fiber?

Sure! Oatmeal is a superb supply of each soluble and insoluble fiber. Soluble fiber helps decrease cholesterol levels, whereas insoluble fiber helps common bowel actions. Along with these advantages, oatmeal can also be a wonderful supply of complex carbohydrates and varied nutritional vitamins and minerals. Whether or not you like your oatmeal scorching or chilly, topped with contemporary fruit or a spoonful of Greek yogurt, this versatile ingredient is a superb technique to begin your day. Whereas oatmeal does have fiber, it doesn’t have fairly as a lot as different powerhouse fiber sources, like flaxseeds and black beans.

Are oats wholesome?

Specialists agree: oats are among the many healthiest grains on earth. They include energizing carbs, together with nutritional vitamins, minerals, fiber, and antioxidants. So far as digestive well being is anxious, look no additional than oats. Plus, uncontaminated oats are gluten-free! The most well-liked varieties embrace rolled, on the spot, or steel-cut oats. For those who choose a meal with texture, go for steel-cut—they’re hearty and chewy. Whereas all sorts are derived from entire oats—often known as oat groats—they differ in how they’re processed. Together with conventional oatmeal, oats are additionally included in muffins, granola bars, and smoothies.

Image by Michelle Nash

Does oatmeal raise blood sugar?

While oats are considered healthy, they can raise blood sugar levels—notably in these with insulin sensitivity. In different phrases, as a result of oats are a carbohydrate-rich meals, they inevitably impact blood sugar levels. Because the physique breaks down carbohydrates into glucose, blood sugar ranges rise. Nonetheless, because of their pure fiber content material, the glycemic index (GI) of oats is comparatively low. In comparison with a slice of refined flour toast within the morning, oats are a greater possibility.

Decrease Your Glucose Response From Oatmeal

With all of that in thoughts, are you able to take pleasure in a bowl of oats with out a drastic blood sugar spike? Sure. Including fiber (chia seeds, floor flax, riced cauliflower, and so forth.) to your oatmeal is one technique to do it. In any other case, pair oats with protein or wholesome fat, as each of those sluggish the absorption of glucose—lowering a possible blood sugar spike.

Think about including a few these blood sugar sugar-friendly components to your bowl of oats:

  • protein powder
  • nut butter
  • egg whites
  • grated zucchini
Picture by Gentl & Hyers

What is fiber?

As mentioned, oats are a source of fiber. Though most carbohydrates are broken down into sugar molecules, fiber is a bit of an outlier. Instead, fiber passes through the body undigested. The fact that it isn’t digested is precisely why it’s so important. Fiber helps minimize constipation, regulates hunger cues, keeps blood sugar in test, slows glucose absorption, promotes coronary heart well being, and extra. The FDA has a useful, easy-to-digest information on fiber here.

Excessive-Fiber Meals

You’ll discover fiber in fruits, veggies, nuts, seeds, grains (oats!), and legumes. A great rule of thumb: entire meals—wealthy in shade—are sometimes excessive in fiber. That is another excuse to eat the rainbow. A number of improbable sources of fiber to eat this spring and summer time: raspberries, blackberries, artichokes, edamame, garbanzo beans, and pistachios.

Picture by Michelle Nash

Are you consuming sufficient fiber?

Sadly, most of us aren’t. Once we speak in regards to the pitfalls of the American food plan, we are inclined to deal with our dependancy to processed sugar and table salt. On the other end of the spectrum, we’re lacking adequate fiber. So, how much fiber do you need? The official recommendations state a minimum of 28 grams/day. Nonetheless, what we truly want could also be 50 grams/day (or extra). At present, the common American consumes 10-15 grams of fiber per day—nowhere close to the mark. It’s time so as to add fiber to your bowl of oats. Stat.

Cook dinner Oats for Higher Digestion

Oats are closely sprayed with pesticides (glyphosate) which might impair digestion. Due to this fact, at the start, prioritize shopping for natural oats. We love One Degree Organics! To enhance digestion, soak your oats in a single day or slow-cook them. Each strategies assist break down the grain and scale back phytic acid, making the oats simpler to digest. Moreover, cooking oatmeal for longer, pureeing it, or utilizing a food processor to interrupt it into smaller items earlier than cooking it may make it simpler in your physique to digest.

Picture by Michelle Nash

10 Wholesome Substances to Add to Your Bowl of Oatmeal

With out additional ado, under are 10 wholesome components to spice up the fiber content material in your bowl of oatmeal. Say good day to extra sustained power, higher digestion, and decrease blood sugar response! Win, win win.

1. Cauliflower

Whereas it could appear odd so as to add riced cauliflower to your bowl of oats, you’ll hardly style it! Cauliflower oatmeal is made with a combo of rolled oats and cauliflower rice, making it an easy way to sneak in veggies, fiber, and micronutrients.

2. Zucchini

Like cauliflower, zucchini is another veggie worth adding to your oatmeal. Simply shred zucchini into oats as they cook dinner on the range. Et voilà, you will have a bowl of oats with nutritional vitamins C and A, together with potassium, folate, and fiber. All of those contribute to a healthy heart.

3. Carrots

For a contact of pure sweetness, add carrots to your oats! We love this morning glory oatmeal recipe. Carrots are excessive in lots of vitamins, together with vitamin A (which helps promote imaginative and prescient and eye well being).

4. Pumpkin

Like all fruits, pumpkin is an effective supply of fiber. Canned pumpkin comprises seven grams of fiber per one-cup serving! Attempt our pumpkin in a single day oats for a lift of nutritional vitamins and minerals.

5. Floor Flaxseed

Of all of the fiber-rich meals you possibly can add to oatmeal, flax is our go-to. It has a ton of advantages. You may both combine it into your oats as they cook dinner or sprinkle flax on prime as soon as they begin to cool. That is additionally a improbable technique to incorporate seed biking into your wellness routine.

6. Chia Seeds

A real superfood, chia seeds are full of antioxidants, protein, omega-3 fatty acids, and loaded with fiber. For those who’re seeking to improve your fiber consumption, these tiny seeds are an ideal place to start out. Now we have simply the raspberry chia pudding for you.

7. Lupini Beans

Have you ever heard of lupini? Often known as lupini bean, it’s a low-carb superfood in the identical meals household as chickpeas and lentils. It’s very gentle in taste and makes for a improbable addition to your morning bowl of oats. Make certain so as to add ground lupin to your oats (not pickled lupin bean). For those who’re on the lookout for a low-carb oatmeal possibility, consider making this.

8. Psyllium Husks 

One other outlier, have you ever heard of psyllium husks? They’re a type of soluble fiber. For those who’re consuming one cup of oats, sprinkle in 1/2-1 tablespoon of psyllium husks whereas cooking. For the precise consistency, you could want so as to add extra liquid to the pot. At any charge, it’ll add upwards of 5 grams of fiber. Right here’s one other keto oatmeal option, made with psyllium husks.

9. Almond Butter

Together with their fiber content material, almonds are predominantly a supply of wholesome fat—serving to assist balanced blood sugar. Stir almond butter into your oats or drizzle it on prime. For almond lovers, try this.

10. Tahini

Can’t do nut butter? Attempt tahini. Tahini (or tahina) is a Center Jap condiment, made out of toasted floor hulled sesame. It’s both served by itself or as an ingredient in hummus, baba ghanoush, and halva. We love its earthy style. Like almond butter, both stir it in or drizzle a spoonful on prime. Sizzling tip: add flaky sea salt.

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