Is Oatmeal a Complex Carbohydrate – Overview
Starting your day with a bowl of oatmeal is often considered a healthy diet. It is a cereal grain from the same family of wheat, rye, and barley. Oats are basically whole grains because oats never go through any kind of refinement process. So the healthy germ and barn are never removed.
Along with nutritional values, oatmeal contains complex carbohydrates. Complex carbs take more time to digest and regulate blood sugar levels. A package of oatmeal contains around 19 grams of carbs and fiber.
Is Oatmeal a Complex Carb?
A package of plain oatmeal has 19 grams of carbs and 2.8 grams of fiber. That means the net carbohydrates are 16.28 grams. Any flavored or sweetened package of oatmeal contains carbohydrates of around 23 to 28 grams. These flavored oatmeals are unsuitable for your health.
The glycemic level or GL value is used to measure how much a specific food can increase the blood sugar level of your body. If the GL level is low in a particular food item, it has less effect on your blood sugar level. 55 or less GL level can be considered as low and 56-69 GL level can be considered as the medium range. If the GL level is 70 or higher, it can be considered a high range.
The GI (Glycemic index) level is deficient in oatmeal, which can be suitable for diabetic patients. Oats are a better source of carbohydrates than food items with high GI levels. In addition, they have beta-glucan fubar, which can be a greater substitute for gluten. It can help you to maintain your cholesterol level.
It is a great alternative for people with gluten sensitivity and cardiac problems.
Why Is Oatmeal a Carb?
Your body needs more time to process and digest complex carbohydrates. Starch and fiber work as complex carbohydrates.
Oatmeal Nutrition Value
One cup of whole-grain oats has around 607 calories. That includes 425 carbohydrates, 90 fat, and around 607 calories. In other words, oats have 73 mg of omega-3, 10.8 gm fat, 16.5 gm fiber, and 26.4 gm protein.
A cup of oats also has 0.2 mg of vitamin B2, 1.2 mg of vitamin B1, 0.2 mg of vitamin B6, 84.3 mg of calcium, 7.4 mg of iron, 669 mg of potassium, 7.7 mg of manganese, 6.2 mg of zinc, 7.7 mg manganese and 1 mg of copper.
Oatmeal has multiple nutrients and vitamins, along with carbohydrates. That can make it a good and healthier source of carbs.
What Are Healthy Carbs?
Carbohydrates are generally not good for your health. But there are certain carbs that your body needs for energy production. You can consume your carbohydrates directly from the farm without any preservatives, artificial colors, flavors, or added sugar.
They are called healthy carbs. These healthy carbs are often rich in fiber.
They can keep your stomach full for a long time and supply energy to your body throughout the day. This way, you can get all the minerals and nutrients your body requires to maintain a healthy weight.
Here are some examples of healthy carbohydrates:
- Sweet Potatoes
- Kidney Beans
Are All Oats Healthy Carbs?
Oats contain minerals and vitamins like calcium, niacin, iron, zinc, magnesium, potassium, manganese, sodium, folate, pantothenic acid, and thiamine.
However, all oats do not have equal nutritional value. Certain companies can fill their products with added sugar and flavors to increase the test. These can be harmful to your health. However, you can consume plain oats to maintain a healthy lifestyle.
You can always add extra protein and fat like fruits, nuts, milk, or butter to your oats. It can add some nutritional value to your meal and enhance the taste.
If you want to add some sweetness to your oatmeal, you can always add some maple syrup or honey instead of added sugar.
Oatmeal and Blood Sugar Level
Instant oatmeals, available in the market, often have added sugar or artificial ingredients. Consumption of oatmeal can cause harm to people with delayed gastric emptiness, gastroparesis, honey, almond, cinnamon, etc. On the other hand, they can enhance the test and make your food healthier.
What Are the Disadvantages of Having Oatmeal?
Eating oatmeal every day can create certain problems in your body:
- First, overconsumption can increase the sugar level in your blood
- If you are only eating oats, it can lead to malnutrition
- It can lead to weight gain
- Help with mass shedding
- It can cause gastric problems, even bloating
Oatmeal is always considered a good and healthy carb. It can be a tasty breakfast for you if you prepare it well. Having an oatmeal bowl in the morning can give you a great start and keep you full throughout the day.