Oatmeal cookies are an American classic that’s both sweet and nutritious. They make for a great snack for those on a low-calorie diet.
These cookies are made with oats, which are high in fiber, and raisins – making them lower in calories than sugar cookies but still sweet enough to satisfy your sweet tooth.
Oats
Oatmeal is an incredibly nutritious food, packed with iron, B vitamins and minerals like magnesium, zinc and selenium.
It is an excellent source of fiber, which can keep you fuller for longer and help absorb other essential nutrients more readily. Furthermore, its soluble fiber helps lower cholesterol and blood sugar levels – potentially decreasing your risk for heart disease or diabetes.
According to the Centers for Disease Control and Prevention, women should consume 25 grams of fiber daily while men should consume 30 grams. Unfortunately, oatmeal cookies only add approximately half a gram to this daily dietary allowance.
Oats are an excellent source of calcium, which supports strong bones and teeth; and phosphorus for muscle development. Furthermore, they contain antioxidants like vitamin C and avenanthramides which shield your cells from free radical damage that could lead to cancer.
Oats contain beta glucans, a type of soluble fiber found in many grains that may help you reach your weight goals by lowering cholesterol and keeping blood sugar stable. Furthermore, this fiber promotes healthy gut bacteria and intestinal health as well.
Oats also have another potential health benefit, as a recent study conducted by Harvard researchers revealed that those who consumed oats consistently over several years were less likely to develop colon cancer.
Oats are an excellent source of magnesium and iron, which can strengthen bones and support your immune system. Furthermore, they supply vitamin E which has been known to reduce stress and enhance moods.
Raisins
Are you curious to know how many calories are in an oatmeal cookie? Look no further – a single serving of a medium-sized cookie typically contains between 135 and 450 calories.
Raisins are a beloved snack, and for good reason: They’re packed with antioxidants and other health-promoting nutrients. Plus, they provide natural sources of fiber and potassium which may help lower blood pressure and reduce the risk of heart disease.
As you may already know, raisins are made from grapes that have been dried in the sun. They can be enjoyed straight up or added to trail mix and baked goods for added flavor and nutrition.
When enjoying sweet treats out of hand, it’s essential to exercise portion control as they’re high in sugar and calories. To reduce your sweet indulgences, try adding them into trail mixes or other savory dishes instead.
For a healthier version of this classic dessert, try making these flourless oatmeal raisin cookies. They’re easy to make and contain fewer calories than their traditional counterparts.
These cookies are made with rolled oats, which contain fibre and other essential nutrients. As a result, they will keep you feeling full for longer and are less likely to lead to weight gain than other types of cookies.
Raisins are an excellent source of fiber and nutrients like potassium, folic acid and iron. Additionally, they contain phytonutrients which promote healthy teeth and gums as well as reduce the risk of chronic illnesses like cancer.
Raisins can be an affordable and healthy alternative to sports chews and gels for endurance athletes who don’t want to spend money on expensive products. Plus, these nutritious fruits provide plenty of carbohydrates which may aid in improving exercise performance.
Sugar
Oatmeal cookies are a delicious and wholesome treat that’s also healthy, as they contain oats which are high in fiber and vitamins. Not only that, but oatmeal cookies also offer you the added bonus of adding whole grains to your diet – an ideal addition for any weight loss plan!
Oats have a low glycemic index, meaning they won’t cause sudden spikes in your blood sugar levels. Furthermore, oatmeal cookies help control hunger; having one as a snack can keep your glucose levels consistent throughout the day and make weight loss easier.
However, you should still watch your portion size and limit yourself to only one cookie per day if you’re trying to maintain a healthy weight. That is because even a small 2” diameter cookie contains around 87 calories.
The calorific content of an oatmeal cookie varies based on its size and what kind of sugar and fat it contains. On average, each cookie has about 3.5 grams of fat and 10 to 22.5 grams of sugar.
If you’re trying to reduce your sugar intake, substitute sugar with a natural noncaloric sweetener such as stevia. Alternatively, cut back on butter or substitute some with applesauce to reduce calorie content and add nutrients like dietary fiber and potassium.
You can substitute raisins for chocolate chips in an oatmeal raisin cookie, or use pecans in place of walnuts in the recipe. Furthermore, increasing oats in this oatmeal cookie recipe will provide additional fiber and vitamins.
Fat
Oatmeal cookies contain a lot of calories, so be mindful how much you eat. If weight loss is your goal, eating too many cookies could throw off your diet plan.
One cookie that measures 2 inches across and weighs slightly over a quarter ounce can contain as many as 87 calories, or approximately 4.5 percent of your recommended daily caloric intake. While this may not seem like much at first glance, larger portions can quickly derail any diet plan if eaten regularly.
A 30-gram oatmeal cookie that weighs 30 grams contains about 5.4 grams of total fat, most of which is saturated. To reduce this number, try adding more whole-wheat flour or replacing some of the butter with applesauce for an even lower fat intake.
Finally, cutting back on added sugar in your oatmeal cookies recipe can make them healthier for you. Utilizing natural sweeteners such as bananas will not only reduce caloric intake but also add beneficial dietary fiber and vitamins to each cookie.
Nutritionally speaking, fat refers to any molecule composed of an ester of fatty acids and glycerol found in animal or vegetable fats. These essential fats provide us with essential vitamins A, D, E, and K.
They help fill our fat cells (adipose tissue) and insulate us to keep us warm. Furthermore, they contain linoleic acid, which the body requires for inflammation control and blood clotting; we cannot make these fats ourselves so must obtain them from food sources.
Carbs
Most of us remember the satisfying crunchiness that oatmeal adds to a cookie, and it’s also an excellent source of fiber. By including oats into your favorite cookies – such as oatmeal raisin, chocolate chip or peanut butter – you can help reach your daily fiber goal while still staying on track with your dietary objectives.
However, the amount of carbs in a standard oatmeal cookie is sufficient to make it an indulgence that may not fit into someone’s calorie budget. For instance, one medium-sized oatmeal cookie contains 30 grams of carbohydrates – or around 18% of your recommended daily dietary intake.
If you’re on a low-calorie or glycemic diet, opt for recipes that incorporate oats, raisins and other healthy ingredients. For instance, oats make an excellent addition to any cookie with nuts or other nut-based components as well as providing protein to your meal.
Oats are an ideal option for those with gluten allergies or intolerance. They’re easy to prepare in a food processor and can be used instead of regular flour in many baked goods.
Reduce carbs in your cookies by substituting unsweetened coconut flakes for regular oats. These flakes offer that dense, chewy texture without all of the calories and fat associated with ordinary oats.
You can substitute a flax egg for the butter and almond flour for the oats in this recipe, or you could use another sweetener like sugar-free maple syrup. These substitutions will make your traditional cookie recipe keto friendly and sugar free; plus, the results will taste just as delicious but contain much fewer net carbs than before!