However, the report did not say which whole grain breakfast cereals the participants were eating. I’ve been trying to think of pour-from-the-box cereals that would be as good for you as plain old steel cut oats. I’ve only been able to come up with two cereals that are all whole grain with no added sugars: Grape Nuts (the original, not the flakes) and Shredded Wheat. Even All Bran has added sugar!
I recommend going for a simple, whole grain, no-added sugar breakfast by cooking your own steel cut oats. If you soak them overnight, they cook in the morning in about 10 minutes. You’ll be rewarded with a delicious, warming breakfast that will keep you going all morning.
And as for the sugar, I am not against it at all, but you’re better off adding it yourself. If you add 2 teaspoons of brown sugar or maple syrup to a serving of steel cut oats, you’ll still be eating less sugar than you’d find in a cup of All Bran cereal.
Wonder why those participants had lower blood pressure? Was it something in the whole grain, or was it because they ate a healthier breakfast at home than they would have if they had breakfast from the drive through? The researchers didn’t have an answer on that either.
10-Minute Steel Cut Oatmeal
Makes 2 servings
3 cups water
3/4 cup steel-cut oats
Pinch of kosher salt
The night before, bring the water to a boil in a medium saucepan. Stir in the oats and salt and remove from the heat. Cover and let stand at room temperature overnight.
In the morning, bring the oats to a boil, then reduce the heat and simmer, covered, stirring occasionally, until the oats are tender, but still firm to the bite, about 10 minutes.
Each serving: 20 g carb, 111 calories, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 4 g protein, 35 mg sodium
Carb Choices: 1; Exchanges: 1 starch