Quick Oats: A Wholesome and Convenient Breakfast Option
Quick oats are a type of rolled oats that have been cut into smaller pieces, making them faster to cook than traditional rolled oats. They are a good source of fiber, protein, and complex carbohydrates, which can help keep you feeling full and satisfied for hours.
Nutritional Value of Quick Oats
One serving of quick oats (1 packet, cooked) contains approximately:
- Calories: 120
- Protein: 4.2 grams
- Fat: 2.4 grams
- Carbohydrates: 21 grams
- Fiber: 3 grams
- Sugar: 0.8 grams
Quick oats are also a good source of several vitamins and minerals, including iron, zinc, folate, and magnesium.
Health Benefits of Quick Oats
Quick oats offer several health benefits, including:
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Improved blood sugar control: The fiber in quick oats helps slow down the absorption of sugar into the bloodstream, which can help prevent spikes in blood sugar levels.
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Reduced cholesterol levels: Beta-glucan, a type of soluble fiber found in oats, has been shown to help reduce LDL (bad) cholesterol levels.
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Improved digestive health: The fiber in quick oats promotes regularity and can help prevent constipation.
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Increased satiety: Quick oats are a filling food that can help you feel satisfied for hours. This can help reduce overall calorie intake and promote weight management.
How to Prepare Quick Oats
Quick oats can be prepared in a variety of ways, including:
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On the stovetop: Combine 1 packet of quick oats with 1 cup of water or milk in a small saucepan. Bring to a boil, then reduce heat and simmer for 5 minutes, or until the oats are tender and most of the liquid has been absorbed.
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In the microwave: Combine 1 packet of quick oats with 1 cup of water or milk in a microwave-safe bowl. Microwave on high for 2-3 minutes, or until the oats are tender and most of the liquid has been absorbed.
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Overnight oats: Combine 1 packet of quick oats with 1 cup of milk or yogurt in a jar or container. Let it sit overnight in the refrigerator. In the morning, the oats will be softened and ready to eat.
Tips for Adding Quick Oats to Your Diet
Here are a few tips for incorporating quick oats into your diet:
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Add them to smoothies: Quick oats can be added to smoothies for a boost of nutrition and fiber.
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Use them as a breading for chicken or fish: Quick oats can be used as a healthy and crunchy breading for chicken or fish.
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Make oatcakes: Oatcakes are a simple and delicious snack that can be made with quick oats, water, and seasonings.
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Add them to soups and stews: Quick oats can be added to soups and stews for a creamy and filling texture.
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Use them as a topping for yogurt or fruit: Quick oats can be sprinkled on top of yogurt or fruit for a crunchy and satisfying topping.
How many calories are in Quick Oats?
Each 1 packet, cooked of Quick Oats contains 120 calories.
Quick Oats Nutritional Information
| Nutrient | Amount per 1 packet, cooked (177g) |
|---|---|
| Calories | 120 Calories |
| Protein | 4.2g |
| Fat | 2.4g |
| Saturated Fat | 0.4g |
| Cholesterol | 0mg |
| Carbohydrates | 21g |
| Dietary Fiber | 3g |
| Sugar | 0.8g |
| Sodium | 0.087mg |
| Potassium | 0.108mg |
| Calcium | 0.142mg |
| Iron | 0.011mg |