Oatmeal is a classic breakfast food that has been enjoyed for centuries. It provides a hearty and comforting start to the day. Oatmeal comes in many varieties, including instant flavored packets like Quaker Brown Sugar Oatmeal. But is this sweetened oatmeal actually a nutritious choice?
Nutritional Profile of Quaker Brown Sugar Oatmeal
To determine if Quaker Brown Sugar Oatmeal is healthy, we need to look at its nutritional profile.
Here are the nutrition facts for a 1 packet (51g) serving of Quaker Brown Sugar Oatmeal:
| Calories: | 160 |
| Total Fat: | 2.5g |
| Saturated Fat: | 0.5g |
| Trans Fat: | 0g |
| Cholesterol: | 0mg |
| Sodium: | 190mg |
| Total Carbohydrate: | 29g |
| Dietary Fiber: | 4g |
| Total Sugars: | 12g |
| Added Sugars: | 9g |
| Protein: | 4g |
As we can see, a single serving provides 160 calories, 4g of fiber, 4g of protein and 12g of total sugars, with 9g coming from added sugars.
It also contains 190mg of sodium, which is 8% of the daily recommended limit.
Benefits of Oatmeal
Oatmeal is made from oat groats, which are the hulled kernels of oat grains. Here are some of the evidence-based health benefits oatmeal provides:
Rich in Nutrients
Oats contain a unique blend of vitamins, minerals, fiber and antioxidants. A half cup serving of dry oats provides:
- 66% of the daily value for manganese, a mineral essential for metabolism and nutrient absorption
- 11% of the DV for phosphorus for healthy bones and cells
- 11% of the DV for magnesium for heart and brain health
- 5% of the DV for iron important for blood and muscle health
- 9% of the DV for zinc for immune function and DNA repair
- 16% of the DV for selenium, a powerful antioxidant
- 20% of the DV for B1 (thiamine) vital for turning nutrients into energy
- 7% of the DV for folate, important for cell growth and heart health
High in Fiber
A half cup of dry oats also packs 4 grams of dietary fiber. The soluble fiber in oats, called beta-glucan, has been linked to:
- Improved digestive health
- Lowered LDL (bad) cholesterol
- Better blood sugar control
- Increased satiety from meals
The 4 grams of fiber in a single packet of Quaker Brown Sugar Oatmeal is a good start towards the 25-30 grams of fiber recommended daily.
May Aid Weight Loss
The fiber in oatmeal helps increase feelings of fullness and satisfaction after eating. Studies show that including oats in weight loss diets may help enhance and prolong weight loss:
- A 2015 review found that eating whole oats and oat bran significantly decreased body weight and body fat compared to refined grains.
- Research shows that the viscosity and gel-forming ability of oat beta-glucan delays stomach emptying and limits the amount of calories absorbed.
- One study found that dieters who ate oat cereal at breakfast felt fuller for longer and consumed fewer calories at lunch compared to those who ate corn flakes.
The satiating qualities of oatmeal can support weight management.
May Reduce Heart Disease Risk
Several studies link eating oats and oatmeal to decreased risk factors for cardiovascular disease:
- A 2016 review of 10 studies found that eating 3 grams per day of oat beta-glucan significantly reduced LDL and total cholesterol levels compared to control groups.
- Data from another review suggests that eating at least 3 grams of oats daily modestly lowers blood pressure.
- One study in over 58,000 women found that eating more whole grains like oats was associated with a 15% lower risk of coronary heart disease.
The unique dietary fibers in oats along with their antioxidants like avenanthramides provide heart-protective effects.
May Decrease Blood Sugar Levels
The beta-glucan fiber in oats has also been shown to help improve insulin sensitivity and control blood sugar levels:
- A review of 12 studies concluded that consuming oat beta-glucan for at least 8 weeks significantly lowered hemoglobin A1c levels in people with type 2 diabetes.
- Research comparing high and low glycemic index breakfasts found that oatmeal significantly reduced postprandial blood sugar spikes compared to other cereals.
- Evidence from several studies indicates that eating oats and oat bran enhances insulin sensitivity and increases satiety after meals, both beneficial effects for blood sugar control.
The effects on blood glucose regulation may help lower diabetes risk and support management of diabetes.
Downsides of Flavored Instant Oatmeal Packets
While plain oats and oatmeal provide proven benefits, the flavored instant varieties like Quaker Brown Sugar Oatmeal also come with some downsides.
Here are some of the potential cons of flavored instant oats:
High in Added Sugar
Quaker Brown Sugar Oatmeal contains 9 grams of added sugar per serving. This is almost half the daily limit recommended for women (25 grams/day) and over a third of the maximum for men (36 grams/day).
While oats themselves are naturally sweet, processed flavored oatmeals ramp up the sweetness. The added sugars drive up the calorie and carb counts while providing empty calories without nutrients.
Higher Glycemic Index
Plain oats have a low glycemic index of 55, which means they provide a relatively gradual rise in blood sugar. But instant flavored oatmeal varieties like Quaker Brown Sugar have a higher glycemic index around 79.
This indicates the sugar content causes a quicker spike in blood glucose after eating compared to unsweetened oatmeal or steel cut oats. The surge in blood sugar can lead to hunger and cravings soon after eating.
Includes Artificial Ingredients
To give instant oatmeal enhanced flavor and texture, companies add many processed ingredients like:
- Brown sugar
- Sugar
- Molasses
- Maltodextrin
- Mono and diglycerides
- Artificial flavors
While small amounts of these processed additives are likely safe for most people, some may want to avoid them. Minimally processed oatmeal doesn’t require these man-made ingredients to provide flavor.
Higher in Sodium
Quaker Brown Sugar Oatmeal provides 190mg or 8% of the daily value for sodium per serving.
While not extremely high, the sodium content is noticeably higher than unsweetened instant or steel cut oats which provide just 1-2% DV per serving.
The added sodium impacts those limiting salt in their diets.
Healthier Oatmeal Options
If you enjoy the convenience of instant oatmeal but want to avoid the downsides of added sugars and artificial additives, here are some healthier options:
Plain or Original Instant Oats
Choosing plain instant oats allows you to control the flavor and sweetness yourself. You can add your own mix-ins like fresh or dried fruit, nuts, seeds, spices, milk or small amounts of your preferred sweeteners.
Steel Cut Oats
Steel cut oats undergo less processing than instant varieties. They take longer to cook but the fiber-rich whole oat groats provide greater satisfaction. Top steel cut oats with your favorite nutritious foods.
Quick Oats
Quick oats are cut into smaller pieces so they cook faster than steel cut. Though not completely intact like steel cut, quick oats still provide a healthy dose of fiber and nutrients. Customize them yourself or use basic unflavored packets.
Overnight Oats
Overnight oats made by soaking oats in milk in the fridge provide a ready-to-eat cold cereal in the morning. Use regular rolled, steel cut or quick oats along with toppings like fruit, yogurt, nut butter or seeds.
DIY Oatmeal Packets
Make your own pre-portioned instant oatmeal packets using quick oats or steel cut oats plus your preferred spices, seeds, sweeteners and dried fruit. Have healthy custom oatmeal ready in minutes.
Is Quaker Brown Sugar Oatmeal Healthy: The Verdict
Quaker Brown Sugar Oatmeal contains beneficial oats, fiber, vitamins and minerals. However, the added sugars, sodium, artificial ingredients and higher glycemic index are downsides for those looking for a healthy breakfast.
In moderation, Quaker Brown Sugar Oatmeal can be part of a balanced diet for most people. But it is not one of the healthiest oatmeal options.
To maximize the nutritional value of oatmeal, seek out minimally processed varieties without excessive added sweeteners. Choose plain instant, steel cut or quick oats and mix in your own healthy toppings to control flavors and ingredients.
While the pre-packaged flavored oatmeals are convenient, taking a couple extra minutes to customize your own oatmeal is worth the nutritional advantage. With a few healthy mix-ins, you can create a delicious and nutritious breakfast bowl full of fiber, protein and vital nutrients to power your day.