If you haven’t been on team oatmeal, it’s time to give it another shot. Oatmeal is a healthy breakfast that’s packed with complex carbohydrates (including fiber), vitamins, and minerals, and it can be an excellent vehicle for nutritious toppings like nuts, seeds, and fruit, says Ginger Hultin, RDN, Seattle-based owner of Ginger Hultin Nutrition and author of the Anti-Inflammatory Diet Meal Prep e-book. What’s more, oats are naturally gluten-free, making them a good source of carbs for people with specific dietary needs (such as those with celiac disease), says Hultin. (Some oats can still contain traces of gluten, however, according to the Celiac Disease Foundation, so always check the brand you’re buying.) Another thing to pay attention to is the type of oats you’re eating. For the most health benefits, opt for steel-cut, old-fashioned, or rolled oats instead of instant or quick oats. Although these choices have about the same amount of fiber, steel-cut oats are lowest on the glycemic index, per Harvard T.H. Chan School of Public Health. That means your body will digest them more slowly, helping keep blood sugar and energy levels more stable. Next time you’re planning breakfast and considering oatmeal, keep these seven potential perks in mind:
1. Oatmeal Provides a Stellar Source of Fiber
A bowl of oats can help you consume the recommended amount of fiber per day. According to the current Dietary Guidelines for Americans (PDF) from the U.S. Department of Agriculture (USDA), men under 50 years old should aim for at least 31 grams (g) per day, while women in the same age group should eat 25 g or more per day. Most Americans are eating just half of that, points out the International Food Information Council Foundation. With 4 g of fiber per cup, cooked oatmeal covers about 14 percent of the daily value (DV) of this nutrient, making it a good source, according to the USDA. Eating a diet rich in whole grains and other food sources of fiber has been shown to be protective against cardiovascular disease, type 2 diabetes, and breast, colon, and rectal cancers, according to one study.
2. Oatmeal Is a Blank Canvas for Nutritious Toppings
A bowl of oats is rich in carbs, so to make your morning meal more balanced, you can add toppings that are packed with protein and healthy fat, says Hultin. Try nuts like walnuts, almonds, or pecans; nut butter like almond or peanut butter; or seeds like chia, hemp, or ground flax. “These add protein, unsaturated fats, and even more fiber,” she says. Fresh fruit is another option — try sliced strawberries, blueberries, or raspberries for additional nutrients and fiber, per the National Institute on Aging.
3. Oatmeal Can Bolster Digestive Health
The fiber in oats is good for your overall health, but it’s particularly important for a well-functioning digestive system, points out the National Institutes of Health (NIH). Not only do oats provide insoluble fiber, which promotes regularity, according to Harvard T.H. Chan School of Public Health, but also soluble fiber, according to Mayo Clinic. Sources of soluble fiber have prebiotic properties, per Oregon State University. “This can help feed the good bacteria living in the gut for a healthier microbiome,” says Hultin.
4. Oatmeal Can Help Lower Cholesterol
Oats pack a particular soluble fiber called beta-glucan, notes one review. “The soluble fiber in oats has been shown to decrease cholesterol. It acts like a Roto-Rooter to clear out cholesterol that may be building up in arterial walls,” explains Jessica Crandall Snyder, RDN, CEO of Vital RD in Centennial, Colorado. Daily intake of 3 or more grams of beta-glucan was found to lower LDL (“bad”) cholesterol compared with control groups, according to a meta-analysis of 28 randomized controlled trials. An elevated LDL cholesterol level raises your risk of heart disease, notes the American Heart Association (AHA). Oatmeal’s cholesterol-lowering benefit is one reason people who eat oats are 14 percent less likely to have cardiovascular disease compared with oat-avoiders, research shows. That same study found that, compared with people who eat the least amount of oats, those who eat the most also have a 22 percent lower risk of type 2 diabetes.
5. A Bowl of Oatmeal May Help Reduce Belly Fat
Another win for oatmeal’s soluble fiber: It may help reduce visceral fat, the type of fat in your midsection that hugs your organs and raises your risk of heart disease and stroke — even if your body mass index is deemed normal, notes the AHA. According to a study that looked at adults who have type 2 diabetes, oats helped reduce blood sugar, blood lipids, and weight better than a control group that ate a healthy diet but no oats. Snyder points to research that looked at a variety of lifestyle factors that lead to a reduction in visceral fat and prevented its accumulation over the years: “They found soluble fiber was one of the biggest things that helped clear out fat stores in this area,” she says.
6. Oats Can Help Energize Your Body and May Boost Its Immunity
When you belly up to a bowl in the morning, you’re serving up B vitamins, plus minerals including manganese, iron, magnesium, and zinc, says Hultin. For example, 1 cup of cooked oats has about 2 milligrams (mg) of iron, or 11 percent of your DV, per the USDA. As the NIH points out, iron energizes the body and helps trigger the process of carrying oxygen through your body from your lungs. Oats also provide 2 mg of zinc, a nutrient necessary for immune function, according to the NIH, which is 18 percent of your daily need.
7. Oats Are Packed With Antioxidants to Help Protect Against Disease
Often, you think about fruits and veggies offering disease-fighting antioxidants, but your bowl of oatmeal is brimming with them, too. Hultin points to a study that shows that oats contain a range of antioxidants that, among other functions, improve the gut microbiome to boost health and potentially reduce the risk of chronic disease. “My specialty is working with people with cancer and other chronic diseases, and I often recommend oats for the healthful nutrients and antioxidants they provide,” she says. But did you really need another reason to grab a spoon?
