The healthiest type of oatmeal is classic mountain or whole grain oatmeal, that are not subject to intensive processing. They contain fiber, protein, B vitamins and minerals, including magnesium, iron and zinc. Thanks to the low glycemic index, they help maintain stable blood sugar levels, providing a long-lasting feeling of satiety.
Flavored instant oatmeals contain huge amounts of sugar, which goes under various names – glucose-fructose syrup, maltodextrin or cane sugar these are just some of them. In one serving of such porridge you can find up to 20 g of sugar, which is approximately five teaspoons! This amount causes a sharp increase in blood glucose levels and then an equally rapid drop, which is why we feel hungry again after just an hour. Regular consumption of such products may lead to: insulin resistance, type 2 diabetes and overweight.
Colorful flavored oatmeals are often full of artificial flavors, colors and preservatives. These substances are intended to improve the taste and extend the shelf life of the product, but their impact on health is becoming increasingly controversial. Dyes such as e.g. tartrazyna (E102), may cause allergic reactions or hyperactivity in children. In turn, preservatives such as BHT (butylated hydroxytoluene) have been associated with the risk of cancer.
Instant oatmeal is subjected to processing that deprives it of many valuable nutrients, such as fiber, vitamins and minerals. Instead of a wholesome meal, you get a mixture of refined carbohydrates and artificial additiveswhich will not satisfy your body in the way that traditional oatmeal prepared from mountain or regular oat flakes would.
In many countries, the fight against unhealthy food has gained momentum, and Great Britain decided to go a step further by introducing a ban on the promotion of “junk food” during primetime television. Advertisements for products high in sugar, salt and fat cannot appear before 9 p.m. This action aims to protect children and young people from the influence of marketing that may encourage choices that are unfavorable to health.
The decision sparked a wide discussion, especially since the list of banned products included not only fast food and confectionery, but also products considered healthy:
- sweetened yogurts,
- protein bars,
- granola,
- pancakes and waffles.
One of them is flavored instant oatmeal. Although many people consider them a quick and healthy solution for breakfast, their composition leaves much to be desired.
The British authorities argue that the decision to ban the promotion of such products is intended to limit their consumption and increase consumer awareness. The introduction of restrictions emphasizes the importance of reading labels and making conscious food choices. These activities are part of a broader campaign to combat obesity, which in the UK affects as many as 28% of adults and over 20% of children. The advertising ban is a step that forces not only consumers, but also producers to reflect. More and more companies decide to change the composition of their products to meet the growing expectations of conscious customers.
Healthy oatmeal is a source of fiber that supports digestion, B vitamins that support the nervous system, and minerals such as magnesium, potassium and iron. Regularly eating wholesome oatmeal can lower cholesterol levels and improve blood sugar control. It will also increase your feeling of satiety and help you maintain a healthy weight. How to choose healthy oatmeal?
- Read labels. Avoid products with a long list of ingredients, especially if they contain sugar and artificial additives.
- Choose simplicity. The best options are mountain oatmeal or plain oatmeal – without any additives.
- Add natural ingredients. If you want your oatmeal to be tastier, try fresh fruit, nuts, honey or chia seeds.
- Avoid ready-made mixtures. Preparing oatmeal from scratch takes only a few minutes and you can be sure of what you’re eating.
Want to enjoy oatmeal without worries? Prepare it yourself. Here’s a simple recipe:
- Ingredients: 50 g of mountain oat flakes, 200 ml of milk (plant-based drink or yogurt), favorite additions (banana, blueberries, nuts, peanut butter).
Pour milk over the flakes, bring to a boil and simmer for 5 minutes. Add your favorite additions and you’re done!
