Yes, Oatmeal is Good for You: 4 Impressive Health Benefits

Yes, oatmeal is a healthy breakfast option. As a team of registered dietitians, we often eat oatmeal as part of a nutritious breakfast. We also use a lot of oats in our recipes, from breakfasts to energy balls to desserts.

These are the different types of oats that you will find in our recipes and how each one is different:

instant oatmeal – These are the types of oats you'll find in quick-cooking oatmeal packets. The oats were squeezed very fine and cut into small pieces so that they are tender and ready to eat after a minute or two in the microwave. We don't actually use this type of oats in any of our recipes and you'll really only find it for making instant oatmeal.
Quick oats – Quick oats are oats pressed fine (although not as fine as instant oats) and cut into small, irregularly shaped pieces. You can make quick-cooking oats by pulsing the oats in the food processor several times. Because the oats are less intact, this type of oats cooks quickly, in about 5 minutes total. We require them in recipes like these. vegan protein bars and ours chocolate chip oatmeal cookies.
Oatmeal – Also known as old-fashioned oats, these are the oats we use most frequently in recipes. make them, semolina They flatten but do not cut further. These types of oats take about 10 to 15 minutes to cook and work well in baked recipes, such as Baked oatmeal, overnight oatsand Big wave.
Steel cut oats – This type of oats is the least processed. To make them, the beans are cut into pieces, but are not flattened or rolled. Because the individual pieces are more intact, steel-cut oats take longer to cook, about 30 to 40 minutes total. We ordered steel cut oats in our instant oatmeal recipes.

Nutritionally speaking, all of these types of oats offer similar profiles. Instant oats have a little less fiber than other types, but there is less than 1 gram of difference. The main difference is how (and in what quantity) the different types of oats are pressed and cut, which affects the time it takes to cook each variety.

Overhead view of a large bowl with pouring spout of gingerbread baked oatmeal ingredients.

Here's the nutrition oats have to offer

Oats contain a mix of macronutrients, although mainly carbohydrates, as well as many micronutrients (vitamins and minerals).

½ cup of raw rolled oats makes a little more than 1 cup of cooked oats. When cooked in water, that amount contains:

155 calories
2.5 g total fat
27 g of carbohydrates
5 grams of protein
2 mg sodium
0 mg cholesterol
1.4 mg manganese (60-75% DV)
0.16 mg copper (18% DV)
0.16 mg vitamin B1/thiamine (15% DV)
65 mg magnesium (13% DV)
165 mg phosphorus (13% DV)
1.7 mg iron (9% DV)
0.4 mg vitamin B5/pantothenic acid (9% DV)
13 mcg folate (3% DV)

It is full of beta glucan fiber

Oats contain a type of soluble fiber called beta-glucans (β-glucans). When digested, this type of dietary fiber takes on a gelatinous consistency that helps move food through the digestive tract.

Research shows that beta glucan is an important part of a heart-healthy diet because it has been linked to reduce cholesterol levels, lower blood pressureand reduce blood sugarall of which reduce the risk of heart disease and type 2 diabetes.

Cut oats offer the most beta-glucans, with traditional rolled oats coming in second. Instant oats and quick-cooking oats have slightly less, since they have been mashed more and finer to cook faster, but all types of oats are a good source of beta glucan fiber.

Oats May Help Maintain Healthy Blood Sugar Levels

Because of that beneficial beta-glucan fiber, oats can help lower blood glucose levels, especially in people with type 2 diabetes, cardiovascular disease, and obesity. This effect is due to two things:

Beta glucan can improve the sensitivity of your cells to insulin
Beta glucan slows the digestion of food and absorption of glucose into the bloodstream

Oats can be part of a balanced diet

Oats are often included as a food in weight loss, weight management, and general healthy eating plans because they have a satiating effect, thanks again to the fiber-rich beta-glucans. Beta-glucans in oats promote the release of peptide YY (PYY), a hormone that increases feelings of satiety. An increase in PYY can trigger the desire to eat fewer calories, as well as avoid strong food cravings and mindless snacking.

Warning: you can definitely make it less healthy

It's true that oatmeal alone is a nutritious breakfast. But can Become a sugar bomb if you add too much brown sugar, honey, or maple syrup. For example, him Maple Brown Sugar Oatmeal of Caribou Coffee contains 18 grams of sugar, and almost none of that comes from oats.

Other additions that are likely to consistently add more sugar to oats than you would like are sweetened dried fruits (such as sugar-sweetened dried cranberries) and plant-based milks with high amounts of added sugars. If you're trying to get the health benefits of oats, avoid sugary supplements that offset their nutritional value.

Dietitian-Approved Oat Supplements

To keep your oats healthy and even boost them with more nutrition, try these combinations:

natural nut butter
fresh or frozen berries
sliced banana
diced apple, peach or pear
sugar-free nuts
pumpkin puree
chopped walnuts, almonds, or sunflower seeds
dairy or vegetable milk without added sugar
whey protein either plant-based protein powder
spices, such as cinnamon, nutmeg, or pumpkin pie spice

Whole Food Oatmeal Recipes

How is oatmeal made?

Oat kernels are the kernels of an oat plant, essentially the edible portion. The outer shell of each grain is removed, leaving behind the bran, germ and endosperm, three components that make up a whole grain. The grains are cut and sometimes flattened to make different types of oats.

Steel-cut oats, for example, are simply grits cut into pieces (often with a steel blade, hence the name). Traditional oats are grains that are cut into pieces and then flattened or pressed. The quick cooking instant oats were sliced, flattened, and then cut into even smaller pieces.

What is oat bran?

Oat bran is the outer layer of the hulled oat grain and is not technically a whole grain. While oat grains and cut oats contain bran, oat bran is also sold as a separate product that is primarily consumed as hot cereal. It is similar to oats, but has a softer and less chewy texture than oats.

Are oats and oat flour gluten-free?

Yes, oats are a naturally gluten-free whole grain. However, oats are often processed in facilities that have gluten-containing grains, so cross-contamination can occur. If you have celiac disease or gluten sensitivity, look for certified GF oats that are processed in a gluten-free facility.

Do oats contain antioxidants?

Yes, oats contain a type of antioxidant called polyphenols. Oats are an especially unique source of an antioxidant called gallinanthramides, which have been related to lowering blood pressurebad cholesterol (LDL) and inflammation.

Does oatmeal help with constipation?

Yes, oats are high in fiber and are often suggested to help relieve constipation and improve gut health. The beta glucan fiber in oats takes on a gel-like consistency that can make bowel movements easier.

Get our High Protein Breakfast Recipe eBook

Ready to plan your mornings? These 25 high-protein breakfast recipes are designed to help make the first meal of the day nutritious and delicious. Plus, get our suggestions for easy protein-boosting additions to any breakfast. Get all of that for less than the cost of a latte.

For maximum success, we highly recommend reading the tips in the full blog post above. All photos and content are protected by copyright. Please do not use our photographs without prior written permission. If you want to republish a recipe, please rewrite it in your own words. Link to original recipe here on The Real Food Dietitians. Thank you!

Do you want to save this page?