Raspberry Oatmeal Cookies Are Healthy Or Not
One might not think twice about how healthy raspberry oatmeal cookies are; after all, they contain the 2 most healthy ingredients – raspberries and oatmeal as their key ingredients, one might argue. However, a cookie is not just about oatmeal and berries; it needs other ingredients, which may not be all that healthy. So, here is a low down of the baked goodies to find out if healthy raspberries loaded oatmeal cookies are healthy or not…
Nutritional composition of raspberry oatmeal cookies
Raspberry oatmeal cookies are a favorite during the summer holidays. In fact, it is a tradition in several households to serve these cookies for a quiet summer noon high tea. As a result, one will find tons of home baked recipe versions for this cookie. Here is the typical nutritional composition of Raspberry and oatmeal cookies, however, the values might change according to the recipe used.
Total calories – 140kcal
Total fat – 6 gm
Saturated fat – 1 gm
Total carbohydrates – 21 gm
Sugar – 12 gm
Dietary fiber – 1 gm
Protein – 1 gm
Sodium – 100 mg
These cookies can provide up to 25% of RDA (Recommended dietary allowance) values for Vitamin A and 4% of RDA values for Iron.
Health benefits of Raspberry oatmeal cookies:
Both oats and raspberries are a rich source of antioxidant compounds like phyto-nutrients, flavanoids, and B complex Vitamins. In fact, raspberries are known to provide over 30 different anti-oxidant and anti-inflammatory compounds in each serving. Anthocyanins, flavonols, flavanols, flavonoid glycosides, tannins, hydroxybenzoic acids, hydroxycinnamic acids, and stilbenoids, are some of the several radical fighting compounds found in these 2 super-foods.
Raspberry and oatmeal have an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, crediting it among the top-ranked ORAC foods. These together help prevent an assortment of ailments caused by free radical damage of the cells, including cancers, CVDs, macular degeneration, etc.
The rich red color of the little berries is a result of a pigment nutrient called carotenoids, especially Beta carotene – the precursor of Vitamin A. Adding raspberry mash to oat cookies increases the vitamin A content of the cookies many times. This in turn helps prevent a series of skin and eye health related maladies.
Again, both oatmeal and raspberry are low in calories and high in fiber content. This fiber acts to improve gut motility and provides higher satiety value to the dish, making the person feel full for a longer time.
Both the key ingredients are a trove of vitamins and minerals. The berries contain good amount of minerals like potassium, manganese, copper, iron, and magnesium. While the oatmeal provides a healthy amount of Vitamin B complex, Vitamin E, K, and Vitamin A.
Disadvantages of eating raspberries oatmeal cookies:
Raspberries and oatmeal are undoubtedly two healthful ingredients. However, this discussion is not about just berries and oats, rather about the cookies made using them, which entails several other adjuncts including butter or shortening, flour, and sugar. These add unnecessary calories to the baked dish. Although, the key ingredients help reduce cholesterol, fat used to prepare the cookies add direct cholesterol to the diet. Sugar and white flour cause a sudden peak in blood sugar levels, which negates the presence of dietary fibers in oats and raspberries.
Berries and oats might be among the favored hypo allergic foods, but the eggs, butter, and flour used to prepare the cookies are some of the most dreaded allergens and hence the cookies are not allergy friendly in their traditional form.
Apart from the additives added the processing that the key ingredients endure ends up damaging several of their virtues. Most antioxidants are heat labile and so are the vitamins present in these foods. Unless fortified, the cookies may not provide any of the antioxidant and vitamin benefits of the raw ingredients.
Thus, one cannot just call raspberry oatmeal cookies healthy or junk food. Several factors like the type of adjunct ingredients used (whole grain or refined, molasses or sugar), amount of ingredients used affect the health quotient of the goodies. But, to play it safe it would be better consider these as an “occasional treat” with some health benefits entailed. If tapping the benefits of the 2 ingredients is your key motive, then preparations like raspberry and oatmeal bake, porridge, or even a smoothie is a better option.
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