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With the rising popularity of low-carbohydrate diets, you may be wondering whether whole-grain breakfasts, like oatmeal, are still a healthy option. Whole grains are fully intact with three distinct parts: the bran, endosperm, and germ. As a result, whole grains have more nutrients, vitamins, minerals, and fiber than their processed or refined counterparts.

Oats, in particular, are high in the form of soluble fiber called beta-glucan, which is beneficial for heart health. Most experts would agree that there's plenty of room for oatmeal as part of a healthy eating plan.

Oatmeal Nutrition Facts
The following nutrition information is provided by the USDA for 1/2 cup dry (39g) rolled oats with no sugar or salt added.1﻿ This serving is equivalent to 1 cup of cooked oatmeal (cooked in water).

Calories: 140
Fat: 2.5g
Sodium: 0mg
Carbohydrates: 28g
Fiber: 4g
Sugars: 0g
Protein: 5g
Carbs
Oats provide almost 30 grams of complex carbohydrates in one cup cooked. With 4 grams of fiber and no added sugar, oats are a healthier choice than many processed breakfast cereals.2﻿

The glycemic index of rolled oats is estimated to be about 57, and the glycemic load is 11. Oatmeal is considered to be a moderately low glycemic food. The larger the particle size of oatmeal, the lower its glycemic value. For instance, oats ground into flour produce a higher glycemic response than those in a flake form.3﻿

Fats
Plain oats have minimal fat with 2.5 grams per serving. The fats in oatmeal are mostly polyunsaturated and monounsaturated fats with very little saturated fat.1﻿

Protein
Oats are a good source of protein, providing about 5 grams per serving. As with most plant foods, oatmeal does not offer the full range of essential amino acids required by the body. Nonetheless, oatmeal helps contribute to your daily protein requirements.

Vitamins and Minerals
Oats are a good source of manganese, a component of antioxidant enzymes, important in facilitating bone development and helping to make and break down glucose.4

﻿ Oats are also a good source of iron, magnesium, zinc, and selenium. 

Credits: https:www.verywellfit.com/