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How many carbs is in a cup of cooked oatmeal?

27 grams One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado. That amount will contain 154 calories, 27 grams (g) of carbs, and 4 g of fiber, according to the U.S. Department of Agriculture (USDA).

everydayhealth.com - 7 Oatmeal Mistakes to Avoid - Everyday Health

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1. You Aren’t Serving Up the Right-Size Bowl

One of many essential healthy oatmeal tips: Keep portion size in mind.

One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado. That amount will contain 154 calories, 27 grams (g) of carbs, and 4 g of fiber, according to the U.S. Department of Agriculture (USDA). That doesn’t have to be the only part of your breakfast either. “Go ahead and have eggs on the side or throw berries on top,” she says, which will add more filling nutrients such as protein and fiber, along with volume. If 1 cup looks disappointingly puny in your bowl, it might be helpful to downgrade to a smaller vessel, like an appetizer bowl, she says.

2. You’re Sticking to Water When Making Oats

If you love the way oatmeal tastes when it’s made with water and oats, continue to make it as you wish. But don’t be afraid to experiment with dairy and nondairy milk, says the Seattle-based registered dietitian-nutritionist Ginger Hultin, the owner of Ginger Hultin Nutrition and the author of the e-book Anti-Inflammatory Plant-Based Eating 101. These liquids do add calories: 37 per cup for unsweetened almond milk, according to the USDA, and around 105 for soy or low-fat (1 percent) cow’s milk. Your choice depends on your goal. If you’re aiming to make your bowl creamier for fewer calories, opt for almond milk. If you’re looking to add in protein, try soy (6 g per cup) or low-fat cow’s (8 g per cup). Along with that, “any dairy or fortified nondairy milk will add in extra minerals, so you’ll get a boost of nutrients, too,” says Hultin. When putting together meals, Snyder makes sure she has a source of healthy complex carbs, protein, and produce. The same goes for oatmeal, but it may be even more important here, because it’s easy to think of your bowl as a complete meal. The oats supply healthy complex carbs, and topping it with fruit will get you the produce (and more carbs), but you’ll want to incorporate protein to round things out. (One cup of cooked oatmeal made with water has 5 g of protein, per the USDA.) “I recommend 15 to 20 g of protein at breakfast. Getting to this number creates more satiety, supports muscle mass and metabolism, and helps balance out your blood sugar,” she says. Some ideas: Make your oats with soy, cow’s, or protein-fortified plant milks. Add a scoop of protein powder. Stir in PB2, a personal favorite of Snyder’s; the powdered peanut butter nicely dissolves when stirred in, and 2 tablespoons (tbsp) adds 6 g of protein. Nuts, nut butters, and seeds will also bump up protein. For instance, one ounce of almonds has 6 g of protein, according to the USDA.

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What can I add to oatmeal without sugar?

Instead of using sugar, boil your water with chopped dates, apricots, or diced apple for sweetness before adding the oats. Stir in spices like cinnamon, cardamom, turmeric, nutmeg, or even Ras al Hanout.

bonappetit.com - All the Ways to Make Oatmeal Taste Actually Amazing - Bon Appetit

This story is part of the 2018 Feel Good Food Plan, our two-week mind-body-belly plan for starting the year off right. Oatmeal is one of the great "healthy" breakfasts for good reason: It's cheap, quick, and full of the nutrients you need to start the day off right. Unfortunately, oatmeal can also be super underwhelming. Nobody wants to eat the same thing every day, especially when it's a bowl of sorta-gluey beige mush. Luckily, it doesn't have to be that way. With the right choice in cooking liquid, plenty of toppings, and a bit of technique, oatmeal can be straight-up dreamy. Here are some of the BA staff's favorite ways to make oatmeal live up to its fullest, most delicious, potential. Soak your oats—even if it’s just on your way to work. Soaked oats cook faster and won’t boil over in the microwave as quickly. Use an unexpected, savory cooking liquid like chicken stock, vegan broth or dashi for a warming, umami-packed breakfast. Drizzle some of your morning chai into the oats (or use a premixed concentrate like Dona Chai) for nuanced, aromatic oats. Or, replace your usual cooking liquid with herbal tea for a perfumed flavor. Add other grains like millet, amaranth, and buckwheat for textural interest.

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