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Adding oatmeal to your breakfast routine might just be one of the nicest things you can do for your heart.  Current research shows that a diet containing soluble-fibre rich foods such as whole oats can result in a reduction in cholesterol levels and may reduce the risk of cardiovascular disease and may reduce the need for antihypertension medications.

Oatmeal is derived from the whole oat groat. It may be treated a variety of ways before it is marketed to the consumer. The manner in which it has been treated affects the characteristics and cooking time of the oatmeal.

-Scotch Oats: The oats are steel cut into smaller pieces but not rolled flat. Therefore they take longer to cook.(10 minutes)

-Old Fashioned Oats: The whole groats are steamrolled and flattened. The large size of the particle dictates a longer cooking period.  (5 minutes)

-Quick Oats: The groats have been cut into smaller pieces and rolled thinner, resulting in a smaller flatter particle which requires less cooking time. (1 minute)

-Instant Oatmeal: Heat treatment is used to pre-gelatinize the cereal starch so that the cereal requires only the addition of boiling water. The groats are often cut, rolled, sifted and blended with additives to improve quality, taste and texture.  These have a higher glycemic index so will raise blood sugars faster than the other forms of oats.

¼ cup of dry quick oats contains 80 calories, 2.5g fat, 4 g fibre and 7g of protein.  If you add 1/4 cup of 1% milk, you will have an additional 26 calories and 2 grams of protein.

To boost protein and fibre intake, add a few chopped almonds or walnuts to your cereal. To boost your iron intake, have some orange or other citrus fruit with your breakfast as the vitamin C will help you absorb the iron.  Adding raisins and cinnamon will add sweetness without sugar.  A spoonful of oat bran with boost the fibre content even more.

The Bottom Line:
Have some cooked oats for breakfast as part of your morning routine to help keep your cholesterol down.