How much sugar is in cooked oatmeal?

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No matter what kind of oats you buy, its nutrition level will be high. Oatmeal is a whole grain, meaning it keeps bran, germ and endosperm intact. Together, those three components offer soluble and insoluble fiber, plant-based protein and complex carbs to keep you full with fewer calories, sugar and fat grams. How should you choose? Learn more about the prep process and characteristics of each oat type to pick the one that’s best for you.

Nutrition Facts

According to the USDA, prepared instant oatmeal and oatmeal cooked with rolled oats are nutritionally identical. Both have 165 calories, 6 grams of protein, 3.5 fat grams, 28 grams of carbohydrates, 4 grams of fiber and 0.6 grams of sugar in a 1-cup serving. In comparison, a 1-cup serving of cooked steel cut oats, made from 1/4-cup dry cereal, has 170 calories, 7 grams of protein, 3 fat grams, 29 grams of carbohydrates, 5 grams of fiber and no sugar.

Glycemic Index

There is one nutritional difference between instant oats and cooked oats – the ratings on the glycemic index. The index is a measure of how quickly the body digests food and how much that food causes blood sugar levels to fluctuate (see Reference 3). According to physician nutrition specialist Dr. Melina Jampolis, instant oatmeal has a higher GI rating because it is more processed, meaning the body breaks it down more rapidly. Foods with lower GI ratings, such as cooked rolled oats, may be more successful at keeping you full and lowering blood cholesterol levels.

Taste and Texture

Whether you prefer instant oatmeal or longer-cooking oats likely depends on how you feel about texture. Because instant oats have been pre-cooked, they are softer and finer, making for a creamy final texture. Cooked rolled oats do not break down as much and tend to preserve their structure, so you’ll enjoy a nuttier texture and more toothsome mouthfeel when you eat them. Steel-cut oats are roughest of all, since they haven’t been steamed. While they do soften during cooking, they never achieve the creamy consistency that instant oatmeal offers.

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