Oatmeal Squares is a popular breakfast cereal made by Post Consumer Brands. It features whole grain oats baked into squares and lightly sweetened. With its claims of being a good source of fiber and made with whole grains, it positions itself as a relatively healthy cereal choice. But is Oatmeal Squares really as nutritious as it seems? Let’s take a detailed look at the ingredients, nutrition facts, and health effects to find out if Oatmeal Squares cereal can be part of a healthy breakfast.
Oatmeal Squares Ingredients
Here is the ingredient list for Oatmeal Squares cereal:
Ingredients |
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Whole grain rolled oats, sugar, oat flour, brown sugar syrup, salt, tripotassium phosphate, wheat starch. Vitamin E (mixed tocopherols) added to preserve freshness. |
The main ingredient in Oatmeal Squares is whole grain rolled oats, which is a positive sign. Oats are a nutritious whole grain that provides fiber, B vitamins, iron, and antioxidants. The cereal also contains whole grain oat flour.
However, Oatmeal Squares contains added sugars in the form of sugar and brown sugar syrup. The cereal gets its sweetness from these added sugars rather than naturally occurring sugars from fruit or milk. Too much added sugar is linked to weight gain, heart disease, diabetes, and other health problems.
The cereal also contains tripotassium phosphate, an additive that functions as a preservative and stabilizer. While not the most natural ingredient, tripotassium phosphate is generally recognized as safe by the FDA in the amounts used in foods.
Overall, the ingredient list for Oatmeal Squares is a mixed bag. The whole grain oats are healthy, but the cereal also relies on added sugars and preservatives.
Oatmeal Squares Nutrition Facts
Here are the nutrition facts for a 1 cup serving of Oatmeal Squares cereal:
Nutrition Facts | 1 cup | % Daily Value* |
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Calories | 160 | 8% |
Total Fat | 2g | 3% |
Saturated Fat | 0g | 0% |
Trans Fat | 0g | 0% |
Cholesterol | 0mg | 0% |
Sodium | 190mg | 8% |
Total Carbohydrates | 33g | 11% |
Dietary Fiber | 3g | 12% |
Total Sugars | 12g | |
Includes 10g Added Sugars | 20% | |
Protein | 3g |
*Percent Daily Values are based on a 2,000 calorie diet.
Looking at the nutrition information, a few things stand out:
– Oatmeal Squares is low in fat and contains no cholesterol or trans fat. This is positive.
– With 190mg of sodium per serving, the cereal provides 8% of the recommended daily limit for sodium intake. This is quite high for a single serving of cereal.
– Dietary fiber sits at 12% DV, which is a decent amount from one cereal serving. The 3 grams provide some fiber benefits.
– Total sugars are high at 12 grams per serving, which is 24% of the daily value. More concerning is that 10 of those grams come from added sugars. This represents a full 20% of the daily recommended limit for added sugars in just one serving. That’s quite high.
– Protein is low at just 3 grams per serving. Most cold cereals provide 5-8 grams of protein per serving.
So in terms of macros, Oatmeal Squares is low in protein, high in added sugars that impact carbohydrate content, moderate in fiber, and relatively low in fat. The sodium content is also concerningly high for a single serving of cereal.
Calories and Weight Loss
With 160 calories per serving, Oatmeal Squares lands around average for cereals in terms of calorie density. It’s not the lowest calorie option but not extremely high either.
Whether Oatmeal Squares can be part of a weight loss diet depends on the overall calorie needs of the individual. Someone with higher calorie needs may be able to fit it into their daily intake and still achieve a calorie deficit. However, for someone with lower calorie requirements, the 160 calories per serving may be too high to support weight loss.
It’s also important to note that the high sugar content can influence hunger and satiety. The added sugars may lead to blood sugar spikes and crashes, resulting in increased hunger. This could sabotage weight loss efforts. Choosing a cereal with less added sugars may support weight management better.
Micronutrients
In terms of vitamins and minerals, here is how Oatmeal Squares stacks up:
– No significant % DV for any vitamin or mineral. Provides 0-6% DV.
– Not fortified with additional vitamins and minerals beyond minimal amounts.
– No calcium, vitamin D, or iron fortification that many cereals offer.
Overall, Oatmeal Squares is lacking in micronutrients and does not provide meaningful levels of vitamins or minerals. Other more nutrient-dense cereals can provide greater vitamins and mineral content.
Health Benefits
Here are some of the potential health benefits Oatmeal Squares may offer:
– Provides whole grain oats, which are linked to lower risk of heart disease, diabetes, and high blood pressure.
– May help reduce LDL “bad” cholesterol due to oat beta-glucan soluble fiber.
– 12% DV of fiber per serving supports digestive and heart health.
– Lower in fat and has no trans fat, beneficial for heart health.
However, these benefits may be outweighed by the high amount of added sugars:
– Added sugars increase risk of weight gain, heart disease, diabetes, fatty liver disease and other chronic health conditions. The American Heart Association recommends no more than 6 tsp (25g) of added sugar per day for women and 9 tsp (38g) for men, which a single serving of this cereal provides up to half of.
– Higher glycemic index from added sugars can negatively impact blood sugar management.
Overall, while Oatmeal Squares provides some benefits from its whole grain and fiber content, the high amount of added sugars is concerning and likely outweighs the potential gains. There are likely healthier cereal options that provide similar fiber and nutrients without so much added sugar.
Taste and Texture
Oatmeal Squares has a pleasant, mildly sweet taste from the addition of sugar. The texture is slightly chewy yet also crisp from the baked oat squares. Overall it has an enjoyable flavor and texture that tastes similar to cookies.
However, people aiming to follow a low sugar diet may find the taste too sweet. There are unsweetened oat cereals that avoid added sugars and provide more natural oat flavor.
The texture strikes a nice balance between soft and crunchy. It holds up well in milk without turning soggy. People who enjoy cereal with a little chewiness and crunch are likely to appreciate the texture.
So in terms of palatability, Oatmeal Squares scores well, which helps explain its popularity and sales success. However, people specifically seeking low sugar foods may find it too sweet.
Cost Analysis
Oatmeal Squares has a moderate price point that is on par with most name brand cereals. Here is how it compares:
– Oatmeal Squares, 18 oz: $3.49 ($0.19 per oz)
– Cheerios, 17.5 oz: $4.29 ($0.25 per oz)
– Raisin Bran, 20 oz: $3.99 ($0.20 per oz)
– Store brand oat cereal, 18 oz: $2.69 ($0.15 per oz)
As you can see, Oatmeal Squares costs a little less than premium cereals like Cheerios but more than generic store brands. Among popular mid-range cereals, its pricing is average.
At around $0.19 per oz, Oatmeal Squares provides reasonable value considering its brand recognition. However, there are more affordable cereals for consumers primarily concerned about budget. Store brands with similar nutrition stats can cost 25% less.
One also has to consider the nutrients and benefits provided per dollar spent. More nutritious cereals fortified with vitamins, minerals, and protein may provide better nutritional value per dollar despite having a higher absolute cost.
Is Oatmeal Squares Healthy: Final Verdict
So, is Oatmeal Squares cereal truly a healthy choice? Here is a quick final verdict:
– Provides whole grain benefits lacking in many kids cereals, which is positive.
– Higher in fiber than most heavily processed cereals. 12% DV per serving is solid.
– Very high in added sugars, providing up to 20% of daily value from sugar alone. This negates much of the benefit.
– Lacking in protein, vitamins, minerals, and other micronutrients compared to fortified cereals.
– Higher in sodium than ideal for a single serving cereal.
Overall, while Oatmeal Squares has some redeeming qualities from its whole grain and fiber content, the very high amount of added sugars makes it difficult to recommend as a regular breakfast choice for those concerned about health. There are better options with less added sugar and greater nutrient density.
Occasional, moderate consumption can be fine for those who are otherwise eating a solid diet. But the high sugar content makes Oatmeal Squares suboptimal as an everyday breakfast cereal, especially for children. Check the nutrition labels and choose cereals with little to no added sugars for the healthiest option.