Is it a good idea to put protein powder in oatmeal? Absolutely.
Oatmeal is super healthy, but nutritionally it is almost all carbohydrates. So it is good idea to enhance the nutritional profile of oatmeal by mixing in any number of additional ingredients. (See my list of the top 10 ingredients to put in oatmeal.)
There are a couple of easy ways to get your protein powder/oatmeal fix. You can simply add a scoop or two of protein powder directly to your morning bowl of oatmeal. Or if you like to make protein shakes, try blending in a few tablespoons of oatmeal flakes. (There are tips on both of these methods below.)
Protein powder nicely complements high-carb oatmeal
Oatmeal is made by simply cutting dried oats into flakes. Why is it so healthy? Because oats are great source of complex carbohydrates and soluble fiber.
Complex carbohydrates digest slowly, keeping you feeling full for hours in helping to maintain a healthy level of blood sugar. And the soluble fiber in oatmeal absorbs bad cholesterol like a sponge.
So, oatmeal has you covered for healthy carbohydrates. But a well-balanced meal has good sources of all three basic nutrients: carbohydrates, proteins, and fats. And that’s where protein powder comes in to play.
A scoop or two of protein powder mixed with oatmeal gives a great balance of both carbohydrates and proteins. The protein powder helps the body build muscle and tissue. And any excess protein the body can’t use slowly converts into sugar.
To get healthy fats into the oatmeal mix, I like to add a couple tablespoons of extra virgin olive oil or avocado oil. High-quality, plant-based oils are great sources of heart-healthy mono and polyunsaturated fats.
By mixing oatmeal, protein powder, and healthy oils, we now have a nutritionally balanced meal. You can make it even more healthy by topping it with fresh fruits, yogurt, nuts, etc.
Mixing protein powder in a bowl of hot oatmeal
So what’s the best method to get that protein powder into your morning bowl of oatmeal? For best results, heat your oatmeal first, before putting in the protein powder.
Oatmeal needs to be cooked/boiled in hot water to soften the oat flakes and make them palatable. Protein powder doesn’t need to be cooked. In fact, heating or boiling protein powder can degrade its nutritional value. It can also change its texture, making it taste not-so-good.
So heat and cook your oatmeal first. Then add your protein powder. Be sure to add some more lukewarm water with the protein powder so it will blend smoothly. Then throw in your olive oil and any other healthy ingredients you like. Mix it all together smoothly, making sure there are no lumps.
Blending oatmeal into a protein shake
If you like protein powder, then you are probably also into making protein shakes. Oatmeal is an awesome addition to a protein shake. Any whole grain is, really, whether it be oatmeal, rye, quinoa, wheat, etc. I’ve tried them all.
Whole grains add that carbohydrate component to your protein shake. Grains give the shake a thicker texture and a nutty taste, and add beneficial vitamins, too. Depending on how hungry I am, I add between two and seven tablespoonfuls of oatmeal to my protein shake.
Why protein powder is healthy
Most people get the bulk of their protein from eating meats. Meats are great source of protein, but they also are the number one source of unhealthy saturated fats. These are the facts that clog arteries and promote heart disease. (The same type of fat that oatmeal fiber soaks up.)
Protein powder doesn’t have any fat. It’s just pure protein, so with you don’t get any of th those saturated fats. And that’s why it can be healthy to supplement your diet with quality protein powder.
Whey and soy-based protein powder are the most common. Both types provide the full spectrum of amino acids that the human body needs to produce proteins. In other words, both of these protein powders are a source of complete protein, just like meat.
I have been mixing protein powder with oatmeal for many years. It is especially great for breakfast or after a workout. It keeps you feeling full and satisfied for hours after eating. And oatmeal can even help with weight loss. If you haven’t already, you should definitely give it a try.
A final note for people with diabetes: Protein powder is safe for diabetics to consume, too. It takes about three hours for excess protein to be convert to sugar and absorbed in the bloodstream. Some protein powder doesn’t pose a risk of spiking blood sugar levels.
Also, oatmeal is one of the healthiest cereals for diabetics. However, diabetics should keep in mind that when oatmeal and other ingredients are liquefied protein shakes, it greatly increases the absorption rate in the digestive system.
Do you have any advice for my readers regarding oatmeal or protein powder? What works best for you? Please let us know in the comment section below.
Choose your protein powder
|Whey protein powder||Soy protein powder||Sugar-free protein powder||Organic protein powder|