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Yes, oats are just as healthy as experts claim. I have been eating oatmeal all my life—it was a breakfast staple for me and my siblings, along with Cream of Wheat. It was easy to prepare and, as our mother would say, "sticks to your stomach." Translation: oatmeal keeps you full until lunch.
- Lower cholesterol: Oatmeal can reduce total cholesterol and "bad" LDL cholesterol. One study found significant improvements in cholesterol levels after six weeks of daily oatmeal consumption.
- Weight control: Oatmeal helps with weight management by promoting satiety and reducing visceral fat—the type of fat surrounding your organs.
- Improved digestion: Oatmeal's high fiber content supports digestive health and acts as a natural diuretic to flush out toxins.
Heart health: Regular oatmeal consumption can lower the risk of heart disease.
- Improved gut health: Oatmeal fosters the growth of beneficial gut bacteria.
- Increased energy: Oatmeal provides a sustained energy boost to start your day.
Oatmeal is a gluten-free whole grain rich in fiber, vitamins, minerals, and antioxidants. A one-cup serving of cooked oatmeal contains approximately 1.8 milligrams of vitamin B1 and 1.36 milligrams of manganese. The fiber in oatmeal, primarily beta-glucan, dissolves in hot water, creating a thick, gel-like consistency that contributes to its health benefits.
Many medical experts recommend oatmeal as a healthy breakfast—and for good reason. There are countless ways to prepare oats. You can enjoy them warm, soak them overnight (steel-cut oats work especially well for this), bake them into bars or muffins, or even blend them into waffle batter.
But why exactly do health experts hail oatmeal as a go-to morning meal? How does a simple bowl of oats impact your long-term health? Here’s what the science says about eating oatmeal regularly.
Oats are an excellent source of fiber—a carbohydrate the body cannot digest. Fiber slows digestion, which helps you feel full for longer and reduces hunger cravings. Additionally, fiber-rich foods help stabilize blood sugar levels, avoiding spikes and crashes.
"Having oats for breakfast or incorporating them into meals and snacks is a great way to increase satiety and provide lasting energy," notes the USDA. One cup of cooked oatmeal contains 4 grams of fiber, about 16% of the recommended daily intake.
When it comes to nutritional value, steel-cut oats are generally considered the best choice because they are less processed than rolled or instant oats.
Oats contain beta-glucan, a soluble fiber that forms a gel-like consistency in the gut. This helps bulk up stool and promotes regular bowel movements. Pairing oatmeal with insoluble fiber sources—like unpeeled apple slices, nuts, or blackberries—can further enhance digestive health and make trips to the bathroom easier.
Starting your day with a bowl of oats can improve heart health, especially for Black individuals who face higher risks of cardiovascular disease. The fiber in oatmeal helps lower LDL cholesterol, stabilize blood sugar levels, and reduce high blood pressure—key factors in reducing heart disease risk.
Oatmeal is a prebiotic food, feeding the good bacteria in your gut. A healthy gut microbiome strengthens the immune system, improves mood and digestion, and reduces disease risk.
A 2021 review in the Journal of Nutrition found that oats promote the growth of beneficial gut bacteria, making oatmeal both gut- and heart-friendly. Including a variety of plant-based foods like oats also supports gut diversity, another critical factor in gut health.
Research shows that oatmeal supports weight loss and weight management. Its high fiber content helps you feel full, reducing overall calorie intake. Beta-glucan may also stimulate the release of peptide YY, a gut hormone that promotes satiety.
A 2021 review in Foods highlighted that oat beta-glucan positively impacts blood sugar control, lipid levels, and weight regulation.
Oatmeal’s high fiber content and prebiotic properties offer numerous health benefits. Making it a regular part of your diet can lower disease risk, improve gut health, ease digestion, and help you feel full longer.
If you’re ready to incorporate oats into your morning routine, try a simple bowl with your favorite toppings, such as berries, bananas, raisins, or apples. Add milk (cow’s, coconut, soy, or almond) for extra creaminess. Experiment with overnight oats, baked oatmeal, or breakfast cookies—the possibilities are endless!