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Oatmeal (cooked on the water)

Oatmeal (cooked on the water)

Glycemic Index Glycemic Load

The glycemic index (GI) of oatmeal (cooked on the water) equals to 60, which classifies it as a moderate GI food. The glycemic load (GL) of oatmeal (cooked on the water) is equal to 9, which classifies it as a low GL food.

Nutrition Facts
Calories (kcal) 88
Carbohydrates (g) 15
Proteins (g) 3
Fats (g) 1.7

100 grams of oatmeal (cooked on the water) contain 88 kcal (368 kJ), 3.0 grams of proteins, 15.0 grams of carbohydrates, and 1.7 grams of fats.

Oatmeal cooked on the water is a popular breakfast food that is known for its numerous health benefits. It is made from oats, which are a type of whole grain and a rich source of dietary fiber, protein, and essential vitamins and minerals. In this article, we will discuss the nutritional benefits, drawbacks, nutrition facts, and health benefits of oatmeal cooked on the water.

Nutrition Facts:

One cup of cooked oatmeal (approximately 234 grams) contains approximately 166 calories, 28 grams of carbohydrates, 6 grams of protein, and 3.5 grams of fat. Oatmeal is also a good source of dietary fiber, with one cup providing approximately 4 grams of fiber.

Health Benefits:

  1. High in Fiber: Oatmeal is high in soluble fiber, which can help to lower cholesterol levels, reduce the risk of heart disease, and promote healthy digestion. Soluble fiber also helps to stabilize blood sugar levels, which can be beneficial for those with diabetes or those looking to maintain stable blood sugar levels.
  2. Good Source of Protein: Oatmeal is a good source of plant-based protein, making it an ideal breakfast choice for vegetarians and vegans. Protein is essential for building and repairing tissues in the body, and also helps to maintain healthy hair, skin, and nails.
  3. Rich in Essential Nutrients: Oatmeal is a good source of several essential nutrients, including thiamin, magnesium, and phosphorus. These nutrients play important roles in maintaining overall health and well-being.
  4. May Help with Weight Loss: Oatmeal can be a useful addition to a weight loss diet, as it is low in calories and high in fiber, which helps to promote feelings of fullness and prevent overeating.
  5. May Lower the Risk of Certain Diseases: Studies have shown that regular consumption of oatmeal may help to lower the risk of certain diseases, including heart disease, type 2 diabetes, and certain types of cancer.


  1. High in Carbohydrates: Oatmeal is high in carbohydrates, which may be a concern for those following a low-carb diet.
  2. May Contain Gluten: Some types of oatmeal may contain gluten, which can be problematic for those with celiac disease or gluten intolerance. However, gluten-free oatmeal is available.
  3. May Contain Added Sugar: Some commercially available oatmeal products may contain added sugar, which can be detrimental to health if consumed in excess.

In conclusion, oatmeal cooked on the water is a highly nutritious breakfast food that can provide numerous health benefits. It is high in fiber, protein, and essential nutrients, and may help to lower the risk of certain diseases. However, it may be high in carbohydrates and may contain gluten or added sugar, depending on the type of oatmeal. Choosing plain, unflavored oatmeal and adding fresh fruit or nuts as toppings is a healthy way to enjoy this nutritious breakfast food.

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