By Deborah Bamisaye
Oatmeal as Morsel – Possible?
“I had to rush here before heading home, we need to wrap up our plans.”
“Oh Okay! How was work today?”
“Fine o, my Sister”
“Guess what? You came in at the right time. I have just finished cooking your favourite soup; you would love it! Let me serve you right away. Just a minute please.”
“Oh, that’s good. Kindly give me enough Garri (eba), I’m seriously hungry.”
“Here you go! Munchy, Munchy!”
“What type of Garri is this, so smooth, or…”
“What Garri? That’s oatmeal morsel!”
“Oat what? You mean one can make morsel with oats?”
“Yes o, I have started paying more attention to my health because of this health magazine I came across – this is what I have chosen to start eating now.”
“What health magazine?”
“PharmaTimes”
“Can I have it? Maybe I can also find advice on some of my health challenges”
“Check them out on their Facebook page, just type in the name, ok! Do well to share with others too. So, let’s conclude yesterday’s discussion, for the upcoming event. How many visitors are we expecting?
“Hmmm! You see…”
Oatmeal Morsel
An “oatmeal morsel” refers simply to a small piece or bite of oatmeal or oat-based food. Oatmeal itself is a preparation of oats, commonly eaten as a porridge or hot cereal made by cooking ground, rolled, or steel-cut oats in water or milk.
Regarding health, oatmeal is very nutritious and beneficial. It is high in protein compared to other grains and contains valuable vitamins and minerals such as manganese, phosphorus, and B vitamins. Oatmeal is rich in antioxidants, including a unique type called avenanthramides, which help reduce inflammation and support heart health. Also, it contains beta-glucan, a soluble fiber that improves gut health, lowers cholesterol, helps regulate blood sugar, and promotes a feeling of fullness which aids weight control. Eating oatmeal regularly can help reduce the risk of heart disease, control blood sugar levels, and support overall digestive health.
It is a good choice for weight loss and blood sugar control due to their high soluble fiber content, particularly beta-glucan.
Weight Loss Benefits
Oatmeal promotes satiety by slowing digestion, reducing hunger, and lowering calorie intake, which supports weight management and fat reduction.
Studies show beta-glucan from oats aids body weight loss, especially at doses over 3g daily, by enhancing fullness and influencing appetite hormones.
Blood Sugar Control
Beta-glucan forms a gel that slows glucose absorption, improving fasting glucose, postprandial levels, HbA1c, and insulin sensitivity in people with type 2 diabetes.
Meta-analyses confirm small but significant reductions in glycemic markers with regular oat intake beyond standard therapies.
You see, per 100 grams of dry rolled oats, the base for oatmeal morsels or small portions, expect around 389 calories.
Carbohydrates provide the bulk of these calories at about 66 grams, making up roughly 75-79% of the total energy, with much of it as complex carbs and 10-11 grams of fiber for sustained fullness.
Protein contributes 13-17 grams, accounting for 13-17% of calories, while fats total 7 grams or so, representing 7-17% of the caloric content, mostly healthy unsaturated types.
Note that cooked oatmeal (prepared with water) drops to about 68 calories per 100 grams due to water dilution, but dry metrics highlight its dense nutrition for portion control.
Now, do you know that: Several Nigerian nutritionists and doctors recognize oatmeal as a healthy food with multiple benefits. They commonly praise its high fiber content, especially beta-glucan, which helps lower cholesterol, stabilize blood sugar, and support heart health. Many emphasize oatmeal’s role in weight management due to its ability to increase feelings of fullness and reduce overall calorie intake.
For example, dietitians and health advocates like Ronke Edoho provide general guidance on including whole grains such as oats for managing diabetes and improving nutrition in Nigerian meal plans. They emphasize whole grains including oats as healthy carbohydrate sources.
Overall, Nigerian health experts view oatmeal morsels as a versatile, nutrient-rich food that can aid in blood sugar control, weight loss, and chronic disease prevention, aligning with global scientific evidence on oats’ health benefits.
We’ve marched the calorie parade three times now, and as we wrap up – the real work starts beyond these pages. Calories may march proudly, but you decide who gets a front-row seat in your body.
It’s certain you’ll come face-to-face with this temptation soon? Let your decisions echo louder.
Find courage!
Choose wisely!
Take ACTION!
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