Is Oatmeal Acidic? Oatmeal for Acid Reflux[ Good or Bad]
While oatmeal seemed like the blandest of foods from childhood, growing up has opened my eyes to its perks.
It’s a fibrous, creamy, and nutritional meal. An ideal breakfast pick, especially when combined with fruits!
With the discovery of TikTok’s ‘Overnight Oats,’ the meal has grabbed people’s attention. Tons of new flavorful recipes have piped onto feeds, showing ways to make the healthy meal even more mouth-watering.
However, is it perfect for us? Is oatmeal acidic or alkaline? Will the morning meal trigger your acid reflux and put you on a bad start?
Oatmeal’s pH value ranges from 6.2 to 6.6. Seemingly, it is a mildly acidic food. However, oatmeals are among those foods that can form acid in your stomach even with a mild acidic level. If you have GERD, too much oatmeal can be detrimental.
Give me a moment to elaborate!
Is Oatmeal Acidic or Alkaline?
All plants naturally form phenolic compounds as a part of their growth. The same goes for oat plants that are then processed to get grainy oatmeal.
The phenolic compound present in oatmeal is an acid named avenanthramide. This compound gives oatmeal its acidic property and slightly low pH.
If you consider raw oats, they are more acidic than processed oats. As processing removes the outer layer of the grains, they become less acidic. The outer layer of oats has more avenanthramide than the other grains.
Commercially packed oats vary in acidic nature according to their ingredients. More sugar or high fructose corn syrup can make them less acidic but still harmful for acid reflux.
What you mix with oats also matters a lot. Sour fruits will make oat meals acidic and can give you heartburn. However, you can eliminate the issue by mixing alkaline fruits like papayas, plums, mangos, or cherries.
pH of Oatmeal
The pH of a bowl of oatmeal will be between 6.2 to 6.6, indicating that the food is weakly acidic.
Depending on the type of oatmeal you intend to consume, you will have some changes in the pH range. Each oatmeal type is manufactured through different processes and comes in contact with differing conditions, chemicals, and additives.
One thing that remains true to all, though, is the fact that each of them is acid-forming.
Acidity of Different Types of Oatmeal
Below is a list of the different types of oatmeal so that you can pick one according to your diet:
| Type of Oatmeal | pH of Oatmeal |
| Boiled Oatmeal | 5.5 |
| Oatmeal (Bran, Flour, or Baked) | 6.9 – 7.5 |
| Rolled Oatmeal | 5.5 |
| Baby Oatmeal | 6.5 |
| Steel-Cut Oatmeal | 5.9 – 6.3 |
| Cooked Rolled Oatmeal (Dry) | 6 – 7.4 |
| Cooked Oatmeal (Hot) | 5.3 – 6.2 |
Is Instant Oatmeal Acidic?
Instant oatmeal is highly processed, so they lose the grain’s outer part, making them less acidic. However, commercial oatmeals have numerous flavors and additives that can add to their acidity.
Is Boiled Oatmeal Acidic?
Boiled oatmeal is one of the most acidic oatmeals, with a pH of 5.5, making it unsuitable for people with GERD. The pH level is due to the phenolic acid avenanthramide, which has anti-oxidizing properties.
Is Bran, Flour, or Baked Oatmeal Acidic?
As you guessed by the pH of 6.9-7.5, this type of oatmeal is close to neutral and, sometimes, even alkaline. Making it safer for people with GERD since the chances of having acid reflux are significantly toned down.
Is Rolled Oatmeal Acidic?
Rolled oats are processed oatmeal made from oat groats that have been dehusked and then rolled into flat flakes and lightly toasted. They are the most commonly bought oatmeal, most often used as breakfast.
They have a pH of 5.5, decreasing to 5.3 when cooked. On the other hand, dry rolled oats are less acidic and have a pH between 6 and 7.4.
Is Baby Oatmeal Acidic?
Baby oats are less acidic than rolled oats, with a pH of 6.5, making them a more reliable option for GERD patients.
Is Steel-Cut Oatmeal Acidic?
Steel-cut oats are an excellent source of protein, fiber, and select vitamins and minerals. Unlike rolled oats, which are highly processed, steel-cut oats are dense and chewy. Cutting them into thin slices helps retain more fiber and protein.
Because steel-cut is less processed, they retain the phenolic acid avenanthramide, making them lean more to the acidic side.
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Is Oatmeal Good for GERD (Acid Reflux)?
Since the pH of oatmeal is between 6.2 and 6.6, they are mildly acidic. Some types are occasionally alkaline, depending on their processing mechanism. This means that oatmeal is the right choice for someone suffering from GERD, right?
A simple Yes or No will not suffice as an answer to this question, as many variables exist.
All oatmeals have acid-forming properties bound to add to your acid reflux symptoms, causing the esophagus to acquire a burning sensation.
At the same time, the fibers in the oatmeal do an excellent job of soaking up acid from your stomach. This alkalinizing effect increases the stomach’s pH, taking it closer to the optimum value.
So, to sum it up, oatmeal can have both – positive and negative effects on your acid reflux.
To decrease the adverse effect and enjoy the plus points to the maximum, you should make it a part of a balanced diet.
Avoid ingesting too much of it at once or having a bowl every day. Instead, make it a part of your weekly routine.
In addition to this, it is always safer to stray away from flavored oatmeal. These contain additives and sugar that raise fat content, increasing acid reflux.
In addition, if you suffer from GERD, having your oatmeal with milk might not be a good idea! Instead, coconut or almond milk are good alternatives.
Related Article: Are Honey Bunches of Oats Healthy? Truth Revealed!
How to Make Less Acidic Oatmeal: Tips and Tricks
- Instead of sugar, add honey or cinnamon. This decreases fat production, making the oatmeal better for acid reflux.
- Add mashed banana to your oatmeal. Since the fruit is alkaline, it cancels out the acid in your oatmeal.
- Instead of adding acidic fruits like blueberries, kiwis, or oranges to your oatmeal, cut up cucumber slices and put them in. This prevents the stomach pH from going down.
- Sprinkle some baking soda while cooking. It can neutralize your oatmeal’s pH, as baking soda is alkaline.
- Soak your oatmeal in water for a short time before using it. This cuts down the acidity of your oats.
- Mangos and carrots can alkalize your oatmeal. Add them to stop the meal from giving you acid reflux.
- You can try making your oatmeal with a non-dairy milk, such as almond milk or soy milk, which may be less acidic than dairy milk.
- Cooking oatmeal for a shorter period of time may help reduce its acidity.
- Use steel-cut oats instead of rolled oats, because Steel-cut oats may be less acidic than rolled oats.
It’s important to note that while these techniques may help reduce the acidity of oatmeal, they may also alter its flavor and texture.
Additionally, it’s important to keep in mind that these methods may not be effective for everyone, as different people may have different levels of sensitivity to acidity in their foods.
If you are experiencing acid reflux and think that oatmeal may be contributing to your symptoms, it may be helpful to speak with a healthcare professional for personalized advice.
Nutritional Value of Oatmeal
| Nutrient Type | Amount per ½ Cup (41) of Oats |
| Calorie | 150 |
| Sodium | 2.4 mg |
| Fat | 2.6 g |
| Potassium | 147 mg |
| Carbohydrates | 27 g |
| Dietary Fiber | 4.1 g |
| Protein | 5.3 g |
| Sugars | 0.4 g |
Along with the nutrients listed above, oatmeal has silicon, iron, magnesium, manganese, and vitamin B complex. All of these are ingredients that contribute to better health.
5 Impressive Health Benefits of Oatmeal
We constantly hear that oatmeal is highly beneficial to our health, but we rarely hear the specifics. So, I will take the courtesy of explaining everything in detail!
Nutrition Packed Meal
As you guessed from the nutrition chart, having a bowl of oatmeal will provide many minerals required for a balanced diet. It also serves as the perfect source of the fiber beta-glucan, which is incredibly energizing. The protein content gives your body all the necessary amino acids, making it a healthy place for your cells to function.
Antioxidants
Polyphenol, an antioxidant in oatmeal, pairs up with the free radicals in your body. This decreases the chances of acquiring many cardiovascular diseases, cancer, cataracts, etc.
Decreases Blood Cholesterol
Oatmeal does not have cholesterol, so eating it will not increase your cholesterol levels. The beta-glucan in oats also cuts down the body’s LDL cholesterol, also known as “bad” cholesterol, and stops it from oxidizing.
Stable Blood Sugar Level
Beta-glucan in oats can increase the insulin sensitivity of the body. It also forms a gel-like layer in the stomach, which prevents glucose from instantly traveling to the bloodstream. Both factors make oatmeal very healthy for patients with type 2 diabetes.
Promotes Weight Loss
Despite having fewer calories, oatmeal is highly filling. This makes it the ideal choice for people looking to reduce their weight. The beta-glucan present in oats also elevates the secretion of the peptide YY, which is an appetite-suppressing gut hormone.
FAQs
Are Overnight Oats Alkaline?
You consume soaking water containing phytic acid when you soak your oats for overnight oats. As a result, overnight oatmeal is acidic.
Is Cooked Oatmeal Alkaline Or Acidic?
Most oatmeal is slightly acidic, but many brands have been producing alkaline ones. Upon reaching the stomach, the oatmeal increases the stomach’s acidity as the phenolic compounds present in it are acidic.
Is Gluten Free Oatmeal Acidic Or Alkaline?
Gluten-free oatmeal, like most grains, is an acid-forming food. As a result, consuming high amounts of it can result in more severe acid reflux and GERD symptoms.
Can Oatmeal Cause Acid Reflux?
It is possible that oatmeal could contribute to acid reflux in some individuals. However, oatmeal is generally considered a low-acid food and may be a good option for people with acid reflux.
There are several factors that can contribute to acid reflux, and different foods may affect individuals differently. Some people may find that certain foods, including oatmeal, trigger their acid reflux symptoms, while others may not experience any problems with these foods.
If you are experiencing acid reflux and think that oatmeal may be contributing to your symptoms, it may be helpful to keep a food diary to track your symptoms and see if there is a connection. You can then discuss this with your healthcare provider, who can help you determine the cause of your symptoms and recommend appropriate treatment. It’s also a good idea to speak with a healthcare professional before making any changes to your diet.
Can You Eat Oatmeal on an Alkaline Diet?
Oatmeal can be a part of an alkaline diet, as it is considered a low-acid food. An alkaline diet is a type of diet that aims to balance the pH of the body by focusing on foods that are thought to have an alkaline effect on the body.
However, it’s important to note that the pH of food does not necessarily correspond to the pH of the body after the food has been consumed. While some foods may have an alkaline effect on the body, others may have an acidic effect, and the overall effect on the body’s pH will depend on a variety of factors.
In general, an alkaline diet includes a variety of vegetables, fruits, nuts, and legumes, and limits or avoids acidic foods such as dairy products, meat, and processed grains. Oatmeal can be a good choice for an alkaline diet, as it is a whole grain and can be a good source of fiber. It’s a good idea to speak with a healthcare professional or registered dietitian for personalized advice on following an alkaline diet.
Related Article: 10 Best Foods to Eat to Lose Belly Fat
Final Words
Is oatmeal acidic or alkaline? You now know the answer! So, check the nutritional values, alternatives, and benefits to determine whether oatmeal is suitable for you. If yes, remember to ingest it in moderation; otherwise, you will face painful acid reflux symptoms.
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Are Nutri Grain Bars Healthy? Expert Insights and Nutrition Analysis
‘Nutri’ and ‘grain’- reading this, you might be wondering if all the healthy stuff is infused in Nutri Grain bars, right? Nutri Grain bars are indeed one of the most popular snack food items on the market right now, but are Nutri Grain bars healthy as you might think?
Nutri Grain bars are marketed as nutritious, low-calorie snacks that contain lots of essential vitamins and minerals, like calcium and iron. Yet Nutri Grain bars aren’t as healthy as you might think; in fact, their high calorie and sugar content can do more harm than good if you eat them regularly.
Here are some reasons Nutri Grain bars may not be as healthy as you think they are and some healthier alternatives to fill you up!
Are Nutri Grain Bars Healthy?
Who doesn’t know the Nutri Grain bars you find at the grocery store? They’re those delicious, crunchy little bars made of whole grains and nuts that are supposedly good for you, right? However, it turns out not so much.
Here are a few reasons Nutri Grain bars may not be as healthy as you think they are
- Excess Sugar, High Fructose Corn Syrup, And Hydrogenated Vegetable Oils
Many people think that just because it’s healthy to eat whole grains like oatmeal or wheat toast, it must be good for you to eat Nutri Grain bars as well.
While Nutri-Grain bars contain some whole grains, they also contain a lot of sugar, high fructose corn syrup, and hydrogenated vegetable oils. These ingredients can offset any health benefits that whole grains might provide.
- Inclusion Of Unnecessary Ingredients
While some of the ingredients in Nutri Grain bars are healthy, like whole grains and dried fruit, there are also a lot of unnecessary ingredients like added sugars and artificial flavors. And while they may be advertised as all-natural, the ingredient list proves otherwise.
For example, one bar includes a natural maple flavor but also contains monosodium glutamate (MSG) as well as partially hydrogenated soybean oil.
- Additives Contain Questionable Ingredients
If you take a look at the list of ingredients on a Nutri Grain bar, you’ll notice that many of them are additives. Additives are substances added to food to enhance its flavor, texture, or shelf life. These preservatives can be harmful to your health and may offset any benefits you would get from eating whole grains.
Some people avoid these additives because they may be unnatural and unhealthy. In fact, artificial sweeteners have been linked to an increased risk for cancer and neurotoxicity in lab animals!
- Contains Low Protein And Fiber Content
Although Nutri Grain bars contain negligible vitamins and minerals, they lack protein and fiber. Protein and fiber are essential nutrients that help keep you feeling full and satisfied after eating.
Low-quality protein also means a reduced ability to build muscle, repair tissues, and fight inflammation. On the other hand, fiber helps with digestion and may also help regulate blood sugar levels by slowing down the release of sugar into the bloodstream.
Related Article: Are Waffles Healthy? Exploring Expert Insights for Nutritious Choices
Nutritional Value of Nutri Grain Bars
Let’s look at the nutritional value of nutri-grain bars.
Nutritional fact of kellog’s Nutri Grain bar Mixed berry – 1 bar (116 g)
| Calories | 130 |
| Total fatSaturated fat | 3 g0.5 g |
| Cholesterol | 0 mg |
| Sodium | 105 mg |
| Potassium | 85 mg |
| Total carbsDietary fiberSugar | 25 g2 g13 g |
| Protein | 2 g |
| CalciumIron. | 2%4% of DV. |
While Nutri-Grain bars may be marketed as a healthy snack option, they may not be as healthy as you think.
For one, they are high in sugar. In fact, a single Nutri Grain bar can have up to 16 grams of sugar. All other flavors of these bars contain the same amount of sugar – plain strawberry (12 g), blueberry (13 g), and apple cinnamon (13 g).
Nonetheless, they also often contain large amounts of artificial sweeteners like sucralose, which may provide instant energy but has been linked to liver toxicity and stomach ulcers in the long run.
Moreover, there is no ingredient in the bars rich in protein, for which the protein content is equivalent to 1 g. It is not an ideal energy snack when you are on a diet or doing heavy workouts.
Finally, the fats found in many Nutri-Grain bars are typically unhealthy saturated fats that increase the risk of heart disease and stroke.
Related Article: Are Ritz Crackers Healthy? Expert Insights and Tips
Side Effects of Over Consuming Nutri Grain Bars
One mixed berry Nutri Grain bar from Kellogg’s contains 13 grams of sugar! Plus, the artificial ‘blueberry’ filling contains many additives. So, imagine what if you consume 4 bars at a time every day- that’s nearly 54 grams of added sugar, which is over the limit of the daily value (25-36 grams).
Compared to the number of calories in a single bar, which is 130-140, this much sugar content is insane.
Moreover, there is an unacceptable amount of sodium content in a single bar. The American Heart Association used to recommend 2300 mg of sodium daily in a normal adult’s diet, but now they recommend 1500 mg.
Covered by the sweetness of the bars, you may feel like there is no sodium in them. But unknowingly, you are consuming the same amount of salt as compared to a salty snack.
Sugar and salt are already slow poison that leads to many short- and long-term health problems.
Some side-effects of over-consuming Nutri-Grain bars include:
- Spike in blood sugar
- Abdominal pain
- Allergic reactions
- Weight gain/ obesity
- Diabetes
- Lower immune system
- Spike in blood pressure.
You won’t see these side effects in a single day or two unless you don’t overeat these unhealthy Nutri-Grain bars.
Who Should Avoid Nutri Grain Bars
Don’t worry; Nutri-Grain bars are not fatal and won’t kill you! Since it contains many unhealthy ingredients and somewhat allergic ones, some people should eat it as little as possible or even avoid it.
- People with celiac disease or gluten intolerance should avoid eating Nutri Grain bars as they contain gluten in the form of enriched flour to obtain that chewy texture.
- Additionally, people with nut allergies should avoid them as they contain nuts.
- Those following a vegan diet may also want to stay away from these bars as they may contain animal products like milk and eggs.
- Even though Nutri-Grain bars are marketed as a healthy snack, they may not be the best choice for diabetic patients. This is because Nutri-Grain bars are high in sugar and carbs, which can cause blood sugar levels to spike. If you have diabetes, limit your Nutri Grain bar consumption to one or two bars a week.
Related Article: Are Pretzels Healthy? – Pros, Cons and Healthy Alternative
Healthy Alternatives to Nutri Grain Bars
If you’re looking for a healthier alternative to Nutri-Grain bars, try making your own granola bars at home. Plenty of recipes online use healthy ingredients like oats, honey, and dried fruit. Not only are they filling, but nutritious too. With a few variations in flavor, it’s easy to make them taste just the way you want.
Meal-replacement shakes can also be an excellent option if you need something filling but don’t have time to prepare food. It takes just seconds to blend up a shake with yogurt, milk, protein powder (whey or soy), fruit, peanut butter or almond butter, and ice cubes. The options are limitless!
FAQs
Are Nutri-Grain bars good for weight loss?
Nutri Grain bars may not be the best choice if you’re trying to lose weight. Though they’re convenient and easy to eat on the go, they’re often high in sugar and calories, which can lead to weight gain. In the long run, if you continue to eat them on a daily basis, you may be able to gain weight instead of losing it.
Are Nutri-Grain bars vegan?
While many Nutri-Grain bars are vegan, some contain honey, which is a non-vegan ingredient. In addition, some of the flavors of Nutri-Grain bars contain dairy and other animal-based products.
So, it is always better to read the labels to see what ingredients are your preferred bars made of.
Are Nutri-Grain bars healthy for toddlers?
If you’re looking for a healthy snack for your toddler, Nutri Grain bars may not be the best choice. Because they’re high in sugar, the ingredients aren’t natural, there’s no nutritional value in the sugar, and they contain artificial flavors.
Moreover, they’re loaded with fats that raise cholesterol levels and increase the risk of heart disease and stroke. And finally, they don’t give children enough vitamins and minerals that they need to grow up strong and healthy!
Are Nutri-Grain bars good for diabetics?
While Nutri-Grain bars may be marketed as a healthy snack option, they may not be the best choice for people with diabetes. This is because Nutri-Grain bars are high in sugar and added sugar, which can cause blood sugar levels to spike.
Final Thought
If you are thinking – are Nutri Grain bars healthy – it’s time to throw out Nutri-Grain bars from your regular diet. The high sugar and calorie content can offset any nutritional benefits, and the processed ingredients may not be ideal for everyone.
However, there is no harm in treating yourself with one bar once in a while. The bottom line is that there are healthier options out there than Nutri-Grain bars.
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