Oatmeal has long been touted as one of the healthiest ways to start your day. Rich in soluble fiber and complex carbohydrates, oatmeal is definitely a breakfast that can help lower cholesterol and keep you feeling full for hours.
Since most consumers are looking for something quick in the morning, instant oatmeal varieties trump over steel-cut and old fashioned oats. By now, most people understand that the more processed a product, the less nutritional value, so obviously steel-cut and old fashioned oats will offer more fiber, complex carbohydrates, and nutrients, but are instant oats REALLY that unhealthy? I am here to give you my perspective.
Let me first begin by defining each type of oat:
- Steel-cut oats (Irish or Scottish oats): Raw oats that are cut in to smaller pieces, take ~30 minutes to cook, the least processed.
- Old Fashioned oats: Oats that have been rolled in to thinner flakes and typically baked or pressure cooked. Cook in about 10 minutes.
- Quick Cooking oats: Oats that have been broken down in to little bits, processed, and cooked, which breaks down phytonutrients. Cook in about a minute.
- Instant oatmeal: Heavily processed oats, largely pre-cooked with added sugars, additives, natural/artificial flavors, and salt. Cook instantly.
*Pre-cooking oats decreases the natural nutritional value of oats but almost all oat products are precooked through standard steaming, which occurs during the milling process. Otherwise oats would take about an hour to cook.
- Steel-cut oats
My main concern with instant oats is that they are typically heavily sweetened, salted, and preserved. One measly packet of oatmeal can pack as much as 3 teaspoons of sugar! That’s a lot. Plus, the more the oat is broken down, the easier it is for our body to digest. Therefore, you won’t have the satiety factor in instant oats, like you would in steel-cut or old fashioned varieties.
- Old Fashioned Oats
However, that is still not to say that instant oatmeal is not a better choice than say Fruity Pebbles. So here’s what I’m going to recommend; if you absolutely don’t have time to make steel-cut or old fashioned oats, perhaps you could opt for “regular” or “plain” instant varieties.
- Instant Oats
Comparison:
1 oz packet of Quaker Instant Regular Oatmeal
- 100 calories
- 2 g fat
- 0 mg cholesterol
- 3 grams of fiber
- 80 mg sodium
- 0 g sugar
- 100 mg calcium
*Oat flour is added to the instant oats to slightly increase fiber and protein. Calcium carbonate and other vitamins are added during the fortification process.
1 oz Old Fashioned Oats
- 106 calories
- 2.1 g fat
- 0 mg cholesterol
- 3.5 g protein
- 0 mg sodium
- 19 g carbohydrate
- 2.9 g fiber
- 0.7 g sugar
- 0 mg calcium
As you can see, the natural, unsweetened, and unflavored instant oatmeal is not too different from the old fashioned oats when you compare macronutrient values. If you want to add staying power, add a little protein or healthy fats! More nutrition? How about pairing it with a homemade smoothie?
Bottom Line: I would rather see a person choose regular instant oatmeal over Fruit Pebbles!!
Now what about those flavored varieties? Let’s face it, MOST people choose flavored varieties. Tune in tomorrow because I will give MY suggestions for the best flavored instant oatmeal!
QUESTION: Any instant oatmeal varieties you would like reviewed? Let me know and I will include them!
PS. Rocco’s NOW EAT THIS: DIET book was released yesterday! Don’t forget about my contest coming up on Monday March 28th! Check out this cool recipe:
GREEN TEA WATERMELON SUPER PUNCH
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2 cups ice
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4 cups cubed, seedless watermelon
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1 c. nonfat Greek yogurt
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1/4 c. fresh lime juice
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1/4 c agave nectar
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1 c. chopped, fresh pineapple
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4 tsp unsweetened matcha green tea powder
Toss all ingredients in a blender and blend for 5 minutes to increase volume.
Serve in glasses with a straw. Serves 4
Nutritional Profile: 176 calories, 0 grams fat, 0 mg chol, 22 mg sodium, 37 g carb, 1 g fiber, 6 grams protein
This is a great post Erin. Love all your post as they are super informative. Have a great day!
Saw this article the other day discussing the “healthy” (yeah right!) oatmeal McDonald’s advertises:
http://opinionator.blogs.nytimes.com/2011/02/22/how-to-make-oatmeal-wrong/?partner=rss&emc=rss
Scary!
[...] Is It Healthy? Packaged Oatmeal. [...]
Hey! I came across your blog via FitTori! What are your feelings on Kashi instant oatmeal?
Great advice thank you!!
Great post Erin!! I always tell people that I would prefer that they buy the non-instant oats, but if that’s the only way they will eat oats, I can’t argue
The thing about the instant is that it only takes me 3 minutes to make my oats, and that’s not any long than it takes to make instant…so why not buy the non-instant?! It’s dumb. I am a fan of the Old Fashioned.
I have old-fashioned oats almost every morning, usually with raisins for a little sweetness. They only take a couple of minutes in the microwave, so I find they’re just as convenient as the pre-packaged stuff. I love steel cut oats, a lot, but the cooking time kills me. If I make it, a make a big batch to last a few days.
Great post! I will have paying saying that they eat oatmeal, right when I ask, it is always the sugar variety. I love oats! My favorite toppings are pb and banana.
Love this review! When I was a kid, I would eat the instant oatmeal packets with the special sugary shapes (dinosaur eggs that turned into dinosaurs with hot water hah). I recently discovered steel cut oats and love their texture, but they take a bit longer to cook in the mornings.
I like the texture of rolled oats better, but I do keep a pack of instant, regular oatmeal in my purse “in case of emergency”!
That shake recipe looks delicious! I’m going to try that one
I LOVE THIS!!! I just picked me up some oats today!
Oatmeal is my favorite breakfast ever! 
Thank you so much for taking the time to post this! 
I can’t wait for your recommendation for flavored oats! 
xoxo
Kathleen
Very informative post, I can’t tell you how much I appreciate your nutrition gems!
I like the (i think it’s kroger brand) active lifestyles instant with apple, raisin and walnut. I’d be curious to see how it stacks up.
99% of the time I go with regular oatmeal (not instant) or oat bran. There are a few flavored packets I’ll eat, like the Quaker weight control because it is sweetened with artificial sweetener and not full of sugar. It isn’t the healthiest thing, but it is good when I am in a rush or travelling since it also has extra fiber and protein.
I know it’s a pain to wait that long to cook steel-cut oats but it’s worth it. I haven’t made them in awhile but when I did I used to make them the night before and heat it in the microwave in the morning. When you add blueberries or strawberries it makes it even better! Yum! True, the instant stuff is really easy and quick but it doesn’t ever seem filling to me.
By the way, I had my first tangelo today and it was delicious. You’re right too about it being easier to peel. I’m glad that I bought more than one, but mine were not as cheap as yours. Oh well… it was worth it!
I’ve converted to old-fashioned (tried steel cut but i just dont have 30 minutes) but I definitely don’t eat instant anymore. For my family who does, I try to pick out the lower sugar variety for them.
I used to buy instant oatmeal, but the portions are tiny and it’s such a waste of packaging!
great post!!! i always get the plain kind when i got to holiday inns in the states-hah! but i need two packets.. one packet does not fill me up! could you review Kashi’s instant oatmeal?
Love the breakdown. Another issue is the source of fiber. Some instants look like they have a fair fiber content and then it’s maltodextrin or something added to boost the fiber that was removed. I agree, in a hotel room or when you want something “easy digest” such as before a race instant (PLAIN) is ok. Otherwise, cook a big batched of rolled or steel cut and reheat in micro if you need to. My son had McCans maple at a friends house and said “mom it’s so much better than our oatmeal.” Ouch, ours being steel cut with a little honey and protein powder.
I used to have instant oats alll the time, but now I just microwave old fashioned and I think it’s a much better fit!
Yes! I think instant oats are more realistic for most people but just add your own toppings!!
I agree. And even more- any breakfast is better than none… so if instant oatmeal is your thing, go for it.
Although I prefer old-fashioned. I just microwave it up, though- less than 5 minutes, I go off and do something else, come back and BAM. Breakfast.
Love this post! If I know I will be pressed for time in the AM I make overnight vegan oats (rolled or steel cut). Then they are ready as soon as I get up!
I always find that it takes a lot less time to cook my oats than what is recommended.
If you don’t have time to cook your oats, try making a muesli!
I used to eat instant oatmeal as a kid….which was a better choice then fruity pebbles! Now I stick with old fashioned oats. Besides the nutritional value, there is nothing like stove top oats!
I was really surprised to see that the nutritional value of the 2 varieties were so similar…& then I remembered that in my past life I liked the maple brown sugar flavour which I’m sure is packed with much more sugar!
Now I really like to cook my own oats with healthy add-ins like pumpkin, cinnamon and nuts. I also really like the overnight oats that can be served cold – they’re a great alternative in the summer months!
Wow, I was really surprised to see how close they were when you compare the numbers. I always eat the old fashioned oats but I guess I know now that in a pinch the other kind isn’t a terrible option.
Great topic!! I used to be so-so with packaged oats, but now I just buy the regular kind (rolled, Scottish, and steel cut ones) – they’re so much better!! I think it’s much more exciting to dress them up with dried fruit, nut butters etc than the flavourings that come in the packets!
I’m not a huge oatmeal fan, but I do like Better Oats Oat Revolution varieties (Classic). I’d love your input about the nutritional content! (http://www.betteroats.com/oats/oat_revolution/classic/).
I grew up on homecooked stove-top oats…My mom would often make them the night before so that they were ready in the morning. Occasionally, though, we’d get the sugar-packed Quaker fruit n’ cream variety…I LOVED those instant packets!
Yay! This was my question to you
I eat Trader Joe’s Apple Cinn oats almost every day and I think they are healthier than some of the rest. My problem with making my own oats is that I have to add so much stuff in (raisins, nuts, pumpkin butter) for some flavor that I’ve doubled the calories of my normal breakfast.
I like quick-cooking oats because I can make them in the microwave, and it’s still close to real oatmeal. Instant oatmeal tastes like slime to me. Gross.
I will eat instant oatmeal as a quick snack at work because it can be stored at my desk and its portion controlled. It is definitely not a breakfast option for me though.
I just had instant oatmeal yesterday out of desperation and it hardly kept me satisfied. I was not a fan!
I am not a fan of Quaker Oats instant oatmeal and I usually eat oatmeal as breakfast when at work, so instant is my only option. I have eaten Mom’s Best Naturals varieties and Better Oats® Oat Revolution Instant Oatmeal- Peaches and Cream/Strawberries and Cream variety. More recently, I found a few BetterOats® Organic varieties that I fell in love with. There is a Plum Chia flavor I tried and also a seven grain variety that seemed very nutritious since it incorporated flax seed and other grains. Neither was overly sweet, but I confess that I didn’t read the nutrition facts. I can tell you they are far better than any Quaker Oats oatmeal I have ever tasted.