From the steel-cut oats craze to the overnight oats trend, oatmeal continues to find a way to our breakfast tables. And it’s a good thing, too. Dietitians and other health experts hold a special place in their hearts for oatmeal. Here are just a few reasons why.

Lowers cholesterol

One bowl of old-fashioned oats provides 2 grams of soluble fiber. This type of fiber can help lower low-density lipoprotein (bad) cholesterol by binding to cholesterol and transporting it out of the body before it’s absorbed.

Good for the gut

In addition to soluble fiber, oatmeal also contains another type of fiber called insoluble fiber —the kind that helps keep things moving through the digestive tract. This is also the kind of fiber that can help you feel full. Experts recommend eating at least 25 to 30 grams of fiber a day, so the 4 grams you get from a serving of oats helps put a dent in your daily intake. Tip: Add ½ cup of raspberries for an extra 4 grams of fiber.

Sustained energy

In addition to the insoluble fiber keeping you full, oats contain complex carbohydrates that absorb more slowly than refined carbohydrates. This not only prevents a spike in blood sugar, it also provides a sustained release of energy. In other words, one serving of oatmeal will go a long way in getting you through the morning without hunger pains.

There’s protein, too

Whole grains are more than just fiber and complex carbohydrates — they contain protein, too. For example, one serving of Old Fashioned Quaker Oats provides 5 grams of protein to start your day. Replacing high-fat proteins with lean or plant-based proteins, such as those found in whole grains, may help reduce your risk for cardiovascular disease.

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BANANA BREAD OATMEAL

• Serves 6
• Prep Time: 1 to 5 minutes

All you need

• 3 cups nonfat milk
• 3 tbsp firmly packed brown sugar
• 3/4 tsp ground cinnamon
• 1/4 tsp salt (optional)
• 1/4 tsp ground nutmeg
• 2 cups Quaker Oats (Quick or Old Fashioned, uncooked)
• 1 cup mashed ripe bananas (about 3 medium)
• 2 tbsp coarsely chopped toasted pecans
• Plain or vanilla nonfat yogurt (optional)
• Banana slices (optional)
• Pecan halves (optional)

All you do

1. In medium saucepan, bring milk, brown sugar, cinnamon, salt and nutmeg to gentle boil (watch carefully); stir in oats. Return to boil; reduce heat to medium.
2. Cook 1 minute for Quick Oats, 5 minutes for Old Fashioned Oats, or until most of liquid is absorbed, stirring occasionally. Remove oatmeal from heat. Stir in mashed bananas and pecans.
3. Spoon oatmeal into six cereal bowls.
4. Top with yogurt, sliced bananas and pecan halves, if desired.

Cooking Note: To toast pecans, spread evenly in shallow baking pan. Bake at 350°F for five to seven minutes or until light golden brown. Or spread nuts evenly on microwave-safe plate. Microwave on high for one minute; stir. Continue to microwave on high, checking every 30 seconds, until nuts are fragrant and brown.

Nutrition facts per serving: 220 calories, 4g fat, 1g saturated fat, 5mg cholesterol, 55mg sodium, 40g carbohydrate, 4g fiber, 18g sugar, 8g protein.

The information is not intended as medical advice. Please consult a medical professional for individual advice.