How To I Add Protein To My Oatmeal
How to make oats high protein? There various delicious ways to add high protein to oatmeal while making it creamy, and in my opinion, even tastier than just a plain ol bowl of oats. Add any of these protein sources to oatmeal:
- Protein powder varieties of protein include whey protein, vegan plant-based protein, egg white protein, pea protein powder
- Collagen peptides a form a protein powder
- Flax meal, hemp seeds, and chia seeds
- Low fat cottage cheese
- Nonfat plain Greek yogurt this is a great addition or alternative to make high protein oatmeal without protein powder
- Milk stir in regular milk, goat milk, nut milk, or hemp milk
- Nut butters and seed butters
- Nuts chopped or whole such as almonds, pecans, walnuts, or organic peanuts
- Egg whites turn oatmeal into egg white oatmeal by stirring in egg whites in addition to the oats during cooking and have them to cook in with the oats.
Healthy Ways To Eat Oatmeal
If you start your day with a warm bowl of oatmeal, you can spruce it up with healthy add-ins. For example, you can season your oatmeal with a touch of maple syrup, along with anti-inflammatory cinnamon or ginger and fresh fruit. Add nuts, seeds, or nut/seed butter for healthy fat and bonus plant protein.
What’s The Healthiest Type Of Oat
Its no secret that oatmeal is part of a healthy and balanced diet. However, of all the healthy whole grains out there, oats seem to be one of the most complex. From steel-cut oats to old-fashioned rolled oats to whole oat groats, theres a plethora of oats to choose from on grocery store shelves. The ultimate question is, which one is the most nutritious? Are all oats created equal?
While steel-cut oats and rolled oats are generally viewed as some of the most nutritious oats, instant oatmeal is more divisive. While instant oats are the saving grace of a hectic, time-crunched morning, theyre also more processed. On the other hand, less processed oats such as steel-cut oats and oat groats pack more flavor and texture, but they take much longer to cook. Yes, you can deploy clever shortcuts such as making overnight oats or using the slow cooker but being a make-ahead breakfast warrior isnt always doable. When time is short, can instant oats be a healthy choice? And is there one type of oat that nutritionally shines above the rest? We put oats to the test to find out once and for all.
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Build And Repair Muscle
Oats may not be the first to come to mind when you think of protein-packed foods, but the whole grain shouldn’t be overlooked. One serving provides 5 grams of the macronutrient , which helps build and repair cells, tissue, and muscle as well as ensures proper growth and development.
That said, the protein in oats is incomplete, says Feller. Translation: It’s lacking one or more of the nine essential amino acids, which can be obtained only from food, needed to make new protein in the body, according to the HSPH. Thankfully, though, you don’t need to worry about falling short on your muscle-building goals. Plant-based folks can score all of the necessary amino acids and develop those gains by eating a variety of protein-filled plant foods, such as grains , fruits, veggies, nuts, and seeds, daily, notes the HSPH.
Add A Drizzle Of Nut Butter
Along with whole nuts and seeds, nut butters are an easy way to add protein to your oatmeal. Peanut butter tops the list as the highest protein nut butter, at 8 grams per 2-tablespoon serving, followed by almond butter, pistachio butter, cashew butter, and pecan butter. However, it is best to be mindful of your portion size when adding nuts butters to oatmeal, as they are considered low-volume foods and their calorie content can add up rather quickly if youre not paying attention.
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How Do You Increase Protein In Oatmeal
There are many simple and easily doable tips that could help you in increasing the protein content as far as your oatmeal is concerned.
For example after cooking the oatmeal, you can add milk and top it up with a handful of almonds. This is good enough to increase the protein content in your oatmeal from 5.9 grams to over 20 grams.
Apart from the above, there are other ways and means by which it is possible to scale up the protein content in your bowl of oatmeal. Let us learn a few ways by which this can be done easily and without too much struggle and effort.
Can I Add Protein To Oatmeal
Yes, there is nothing wrong in adding protein powder to oatmeal. However, you should only add the supplements after the oatmeal has been cooked and while it is still hot.
Adding protein powder supplement to the oatmeal when it is hot helps it to dissolve quickly and it is also easier to stir. Once the oats have cooled, they clump up and it becomes difficult to mix in a dry powder.
Realize that adding a dry powder will thicken the oatmeal, so you could add a splash of regular milk or dairy free milk for taste and to adjust the consistency of the oatmeal based on your preference.
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Keep You Feeling Energized And Satisfied
Munch on a serving of oats, and you’ll score 28 grams of carbohydrates a macronutrient that your body breaks down into glucose, which is the main energy source for your cells, tissues, and organs, according to the National Library of Medicine . And that’s the exact reason carbs shouldn’t be demonized, says Feller. “I think it’s great for people to remember that they shouldn’t cut grains out of their patterns of eating, especially a whole grain,” she notes. “There are so many beneficial reasons to include them, and it’s a great way to have nice, sustained energy from food,” points out Feller.
Plus, the oats’ fiber helps slow down digestion and causes a slower, more gradual rise in blood sugar, according to the Harvard School of Public Health . In turn, you’ll feel satiated for longer and may not experience as great of a spike in blood sugar or an energy crash later, according to the Cleveland Clinic.
Is Oatmeal High In Protein
In fact, oatmeal has a great protein content. About 14% of its calories come from protein. The rest come mainly from carbs.
Dry oats contain 13.2 g of protein per 100g, or 10.7 g per cup.
Instant oatmeal made with water contains 2.3 g of protein per 100g, or 5.4 g of protein per 1-cup serving.
Moreover, regular instant oatmeal made with milk contains 5.57 g of protein per 100g, or 13.4 g of protein per a 1-cup serving. So, oatmeal made with milk contains approximately 140% more protein, as compared to oatmeal made with water!
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You Add Too Much Sugar
There are ~so~ many ways to sweeten up a bowl of oatmeal, from brown sugar to chocolate chips. But by upping the sweetness, you may be slashing the health benefits. Yes, brown sugar tastes great, but it’s easy to overdo it. Instead of relying on straight-up sweeteners, go for cinnamon, unsweetened cocoa powder, or vanilla extract. They taste sweet without actually being sugary, Blatner says.
What Are Oats And Oatmeal
Oats are a whole grain food, known scientifically as Avena sativa.
Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed, or steel-cut oats.
Instant oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.
Theyre also often included in muffins, granola bars, cookies, and other baked goods.
They are also a good source of high quality protein, with a good balance of essential amino acids .
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup of dry oats contains (
- Manganese: 63.91% of the daily value
- Phosphorus: 13.3% of the DV
- Magnesium: 13.3% of the DV
- Copper: 17.6% of the DV
- Iron: 9.4% of the DV
- Zinc: 13.4% of the DV
- Folate: 3.24% of the DV
- Vitamin B1 : 15.5% of the DV
- Vitamin B5 : 9.07% of the DV
- smaller amounts of calcium, potassium, vitamin B6 , and vitamin B3
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories.
This means that oats are among the most nutrient-dense foods you can eat.
Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
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Why Do You Need To Add Protein To Oatmeal
There is no doubt that protein is one of the necessary nutrients which needs to build healthy muscles, bones, hair, and clear skin. This means protein is one of the nutrients you need every day. To get a balanced protein every day, its ideal for taking some protein-rich food. In fact, while starting your morning, protein-rich food will give you some extra energy. So whether you are following an oatmeal diet or want to get fit all time, adding protein to your oatmeal gives you some extra benefits.
Does It Make Any Difference In The Taste
Youve probably seen pictures of people adding protein powder into coffee or milk. But do you actually know if this is better than adding them into water? Well, coffee and milk are both liquid, so the main difference is going to be the type of protein. Milk is a good source of calcium, which is good for strong bones and muscles. But protein powder is a good source of protein, which is good for muscle building. So, you have a lot more of both calcium and protein in milk. However, if you drink the protein powder instead of milk, you get less calcium. So, the answer to the question is: yes, you can drink protein powder in milk, but you have to balance out the calcium.
- 1 red bell pepper
- Sea salt, to taste
Place all ingredients in a blender and blend until smooth. Coat a skillet with cooking spray and place over high heat. When spray sizzles, reduce heat to medium and spoon mixture into the center of pan and spread with a spoon. Cook through on one side, then flip and cook through on the other side. Repeat for all batter. Fill wraps with chicken, veggies, cheese or hummus.
Nutrition Facts : calories 59, carbs 4.7 g, protein 7.6 g, fat 1.2 g, fiber 3 g
The first three recipes excerpted from The Ultimate Protein Powder Cookbook: Think Outside the Shake, by Anna Sward, Countryman Press, 2014.
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The Health Benefits Of Oatmeal
Just to make sure we’re clear on the fact that oats themselves are 100 percent healthy, know this: Oats are a whole grain, which means they contain filling fiberfour grams per half a cup, to be exact, says Blatner. Its not a ton of fiber, but its actually a powerful type that helps regulate your cholesterol, she says.
That fiber also means your morning bowl of oatmeal keeps you feeling full for hours.“The other great thing about oatmeal is that its a wet grain, meaning its cooked with water,” Blatner says. “A hearty wet grain is going to be more filling than any sort of dry grain like a cold cereal, and research has proven that. So, the invitation to swap your cereal for a warm, oaty alternative? Received.
Here’s how oatmeal’s nutrition breaks down :
Clearly, oatmeal is a solid morning choice. For fairly few calories, you score a balance of protein, fat, and fiber.
Unpleasant Texture And Taste
Using too much protein powder or the wrong type of protein powder when cooking or baking can lead to an unpleasant texture and taste in the final result. For example, some types of protein do not dissolve well and leave a grainy, lumpy texture in soups or stews.
For baked goods, some protein powders create a very dry and rubbery or crumbly result, especially if no adjustments are made to the baking temperature and ratio of liquids.
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Consumption Of Oat As Whole Grain Cereal
Whole grain consumption has assured growing popularity owing to the health benefits they provide, opening various novel opportunities for consumption of flavourful cereal grains. American Association of Cereals Chemists International defined whole grains as the intact ground, cracked or flaked caryopsis, whose principal anatomical components, the starchy endosperm, germ and bran are present in substantially the same relative proportion as they exist in the intact caryopsis .
Whole grain oat contains considerable amount of valuable nutrients such as proteins, starch, unsaturated fatty acids and dietary fibre as soluble and insoluble fractions. Oat also contains micronutrients such as vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, choline, sulphur containing amino acids, phytic acid, lignins, lignane and alkyl resorcinols . Although, wheat and rice are consumed in considerably higher quantities worldwide than oat, oat has the advantage that it is consumed as a whole grain cereal normally than its processed products . Increasing recognition is now being given to the consumption of whole grain cereals due to the prophylactic benefits they provide .
Effect On Baked Goods
Commercial bakers include whey protein in some of their products to enhance browning and create a fine, even crumb. Whey protein can also extend the shelf life of certain products and improve the nutrition in terms of amino acid and mineral content. Add whey protein to homemade bars or brownies to make these nutritionally challenged treats healthier for you. When you add whey, though, you risk making your batter too sticky and ending up with a dried-out final product.
Promoting Healthful Bacteria In The Digestive Tract
The beta-glucan in oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract.
The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.
Oatmeal is available in several different varieties, including:
Oat groat takes the longest to cook, as it comprises whole oats. Steel-cut, crushed, and rolled oats take less time to prepare.
Unless the packaging says otherwise, people can make oatmeal by boiling the oats in cowâs milk, plant-based milk, or water. Cooking times will vary and can range from 10 to 60 minutes.
To cook oatmeal, a person should follow the instructions on the packaging. The steps will usually involve:
- bringing 1.5 cups of milk or water to the boil
- stirring in one-half of a cup of oats
- reducing the heat to medium
- simmering for 10 to 20 minutes for steel-cut, crushed, or rolled oats
- simmering for 50 to 60 minutes for oat groat
- stirring in additional optional ingredients, such as spices or sweeteners
Although instant varieties of oatmeal usually cook very quickly, they are also the most processed. Instant oatmeal often contains added sugar and preservatives.
Reduces Blood Sugar Levels
A study in 2020 looked at the use of oatmeal as a short-term intervention for blood sugar regulation in patients with type 2 diabetes. Oatmeal consumption resulted in a significant reduction in blood sugar levels and improved insulin sensitivity. Researchers say the effect is due in part to beta-glucan and concluded that oatmeal can be used as a tool to both prevent and manage diabetes.
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Does Heating Whey Protein Destroy It
The only time you alter the structure of protein is when you cook it, like incorporating powder in protein pancakes, Sumbal explains. But heres the thing: It doesnt damage the protein. The process of denaturing happens when the shape and structure of your proteins amino acids begin to change.
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You Dont Add Enough Protein
Another common but unexpected oatmeal prob? Sometimes people dont beef up their bowl enough for fear that theyll make it unhealthy. Dont just sit down to a bowl of oats with two raspberries on top, says Blatner. “You wont feel satisfied and may be more susceptible to overeat later.” Instead, think of that bowl as a chance to get a well-rounded start to your day.
“So many people skimp on protein when eating oatmeal and wonder why they are hungry less than an hour later,” says nutritionist Keri Gans, RD. “Even though fiber found in oatmeal helps to keep you full, you really need that added protein for satiety.” In addition to a cup of fresh fruit, she advises topping your oatmeal with protein in the form of nuts or nut butter. You could also mix-in milk, yogurt, or protein powder.
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You Top It With A Ton Of Dried Fruit
Dried fruit isfruit, so how bad can it really be, right? Well, since all the water has been removed from dried fruit, its sugar content is much more concentrated than the fresh stuff, Blatner says. Plus, some varieties are actually coated in sugar.
Blatner’s advice: Go for fresh or frozen fruit. The extra water content will help you feel more satiated, too.