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03.09.06
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It's HG's Rockin' Oatmeal Guide! 
Oatmeal is really good for you. In fact, more than 40 studies show that eating oatmeal daily may help lower cholesterol and reduce the risk of heart disease. And if that's not good enough, oatmeal is also a great source of fiber, which helps to slow the rate of digestion. The result? Stable blood sugar levels and a curbed appetite. Woohoo!  The only problem is that there are SO many different kinds of oatmeal out there, trying to choose one is likely to make your head spin.  Wondering what's what in the world of oatmeal? We've got the scoop.  Check out HG's handy dandy oatmeal guide.

 

Quaker Instant Oatmeal, Lower Sugar Varieties

** (1 packet of 31-34g: approx. 120 calories, 2g fat, 270mg sodium, 24 carbs, 3g fiber, 5g sugar, 4g protein)

This flavored fast-cookin' oatmeal has half the sugar and fewer calories per serving than most other oatmeals, but it also has a smaller serving size. FYI, instant oatmeal uses the exact same oats as the slow cooked kind, only they are rolled a little bit thinner and cut finer so that they cook very quickly.  Quaker's lower sugar varieties come in various flavors and are made with Splenda. HG Heads Up!  Opt for Quaker's Lower Sugar Oatmeals ( Lower Sugar Maple & Brown Sugar and Lower Sugar Apples & Cinnamon) instead of their regular Instant varieties and you'll save 40 calories per serving.  Each packet does, however, contain 9 fewer grams of oats  (not a huge difference, but worth pointing out).  (approx. 3.5-3.7 calories per gram)

 

Quaker Nutrition for Women

** (1 packet of 45-46g:  approx. 160 calories, 2g fat, 300mg sodium, 32 carbs, 3g fiber, 12g sugar, 5g protein)

Quaker Instant Oatmeal Nutrition for Women is the first hot cereal specially formulated with a woman's nutritional needs in mind. Quaker threw some extra calcium and vitamin D into this oatmeal to help keep bones healthy and prevent osteoporosis. Vitamin B, folic acid, iron and soy protein are some other healthy additions.  This oatmeal may have more calories per serving than some others, but it's because the packets contain a larger volume of oats.  Gram for gram, this stuff has about the same number of calories as the other options.  (approx. 3.5 calories per gram)

 

Quaker Instant Oatmeal Express

** (1 cup of 54g:  approx. 200 calories, 2.5g fat, 290mg sodium, 42 carbs, 4g fiber, 18g sugar, 5g protein)

This new portable container lets you take oatmeal "on-the-go."  The single-serve, microwaveable or hot water friendly cup is easy and quick to make.  It's great for taking to work for lunch!  One drawback is that this oatmeal does contain sugar and flavorings, so you can't sweeten it with calorie-free sweeteners in order to save calories or sugar like you can with the others.  That being said, it still only has 3.7 calories per gram.

 

Quaker Old Fashioned Oatmeal

(1/2 cup dry of 40g:  150 calories, 3g fat, 0mg sodium, 27 carbs, 4g fiber, 1g sugar, 5g protein)

This Quaker classic we all know and love, contains 100% natural oats--and nothing else.. And while this oatmeal might not have the word "quick" in its name, it still only takes about 5 minutes to make. Sounds pretty speedy to us. This one's a big winner cuz this type of oatmeal contains the most whole oat groats and all the parts of the oat grain, including the bran, endosperm and germ portion (sounds creepy and somewhat dirty, but it isn't). This oatmeal is also the heartiest and thickest.  And it's the best for stabilizing blood sugar levels, which actually makes you feel fuller.  (3.7 calories per gram)

 

Quaker Weight Control Oatmeal

(1 packet of 45g:  160 calories, 3g fat, 260-270mg sodium, 29 carbs, 6g fiber, 1g sugar, 7g protein)

This popular new oatmeal is a lot like Quaker's regular hot cereal, except it has 6g of fiber and 7g of protein and it's very low in sugar. This is GREAT because both fiber and protein are proven fat-fighters. Quaker Weight Control currently comes in 2 flavors: Banana Bread and Cinnamon. Check 'em out. We love the stuff. (3.5 calories per gram)

 

Quick Quaker Oats

(1/2 cup dry of 40g:  150 calories, 3g fat, 27 carbs, 4g fiber, 5g protein)

Quick Quaker Oats, like Quaker Old Fashioned Oats, is made of 100% oats. In addition, it also contains all parts of the oat grain, including the bran, endosperm and germ portion. Quick Quaker Oats, though, are cut into slightly smaller pieces than the regular kind so they'll cook faster. The result? Your blood sugar levels will be less stable, and you'll feel hungry again sooner after eating this than you would if you'd eaten Quaker Old Fashioned Oatmeal. 'Nuff said. (3.7 calories per gram)

 

Quaker Take Heart Instant Oatmeal

** (1 packet of 45g: approx. 160 calories, 2g fat, 110mg sodium, 34 carbs, 5g fiber, 9g sugar, 4g protein)

Quaker says Instant Take Heart Oatmeal is super-good for your heart. It not only supposedly reduces cholesterol, but it also can lower blood pressure.  In addition to the 1.5g of soluble cholesterol-removing fiber, this hot cereal contains antioxidants, vitamins E & C, as well as B vitamins to support healthy arteries.  It's also low in sodium and high in Potassium, and comes in Blueberry & Golden Maple. (3.5 calories per gram)

 

Kashi Heart to Heart Oatmeal

** (1 packet of 40g:  approx. 150-160 calories, 2g fat, 100-110mg sodium, 33g carbs, 4-5g fiber, 12-16g sugar, 3-4g protein)

Kashi has added nutrients to make its oatmeal even healthier than normal. Heart to Heart instant oatmeal is an excellent source of vitamins E, C, vitamins B6, B12, folic acid, and beta carotene. It also contains antioxidants like 25mg of grape seed extract (the equivalent of eating nearly a pound of grapes!), Green tea extract (100mg) and lycopene from tomato extract (equal to the amount in 1 medium size tomato). Other pluses: Individual serving size packets make portion control a breeze.  And it tastes great. This one's a winner. (3.6 calories per gram)

 

Nature's Path Organic Instant Hot Oatmeal

** (1 packet of 50g:  approx. 190 cal, 3g fat, 150mg sodium, 35 carbs, 4g fiber, 10g sugar, 6g protein)

These oatmeal packets are slightly higher in calories than most of the other kinds. They come in 4 flavors; Apple Cinnamon, Flax' N Oats, Maple Nut and Multigrain Raisin Spice. The packets are slightly higher in calories, but the serving size is a bit larger.  These taste great and are organic, too.  We like 'em!  (3.6-4 calories per gram)

 

McCann's Instant Sugar Free Irish Oatmeal

(1 packet of 28g:  100 calories, 2g fat, 140mg sodium, 18 carbs, 3g fiber, 0g sugars,  4g protein)

McCann's boasts that its oats come straight from Ireland. Apparently, that's a good thing, because we really, really like their new sugar free instant oatmeal. It uses Splenda, so it's pre-sweetened, but still low in calories. Awesome!  One thing, though.  While these packets have fewer calories than most competing single serve oats, please note that the serving size is considerably smaller and, gram for gram, the calorie counts are pretty much the same.   (3.5 calories per gram)

 


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Today, March 9th, is National Crabmeat Day. Crab is low in calories and fat, and high in protein.
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  ** Nutritionals May Vary by Flavor