7 health benefits of oatmeal

In this article:

• Benefits of oatmeal
• Nutrition facts
• Adding oatmeal to your diet
• The bottom line

In this article

• Benefits of oatmeal
• Nutrition facts
• Adding oatmeal to your diet
• The bottom line

A staple in American pantries, oats have been around for tens of thousands of years. The oat is a species of cereal grain native to parts of Asia and Europe, though dozens of countries worldwide grow and distribute oats today.

While there are many ways to use oats, none are as popular as a warm, hearty bowl of oatmeal or porridge. Oatmeal is a cost-effective, accessible, and versatile breakfast option. Eating oatmeal may also be part of a balanced diet, given its nutrient density and array of health benefits. Here are seven more reasons to start your day with a bowl of oats.

7 health benefits of oatmeal

Oatmeal is a rich source of many nutrients, especially complex carbohydrates, dietary fiber, and antioxidants. Eating oatmeal is associated with benefits related to gut health, heart health, and more.

1. Boosts energy levels

The main macronutrient found in oatmeal is complex carbohydrates, says Jenna Volpe, RDN, an Austin-based dietitian and the owner of Whole-istic Living. But don’t fret—these starchy carbs are the good kind that serve as a fuel source for the body. “Complex carbohydrates provide a more sustained release of energy over several hours compared to carbs from simple sugars,” Volpe explains.

While you might experience an energy crash from breakfast choices with added sugar, such as sugary cereals, oats promote stable energy levels. How so? The dietary fiber in oats is digested slowly, which keeps you feeling fuller for longer, says Edmond Hakimi, DO, a board-certified internal medicine physician in Calverton, New York.

2. Supports gut health

The dietary fiber in oats doesn’t just promote energy and satiety—it’s critical for a healthy gastrointestinal tract. A serving of oats—½ cup dry or 1 cup cooked—provides about 4 grams of fiber, Dr. Hakimi says, adding that it promotes regularity and prevents constipation.

Oats are particularly rich in beta-glucan (β-glucan), a type of soluble fiber that acts as a prebiotic in the gut, says Patricia Bannan, RDN, a registered dietitian in Los Angeles and the owner of Wellness Intelligence. “Beta-glucan feeds the beneficial bacteria in your gut, promoting a healthy microbiome,” Bannan explains. “It forms a gel-like substance in the digestive tract, which can soothe the stomach and support regular bowel movements.”

3. Regulates blood sugar levels

“Oats have a low glycemic index and can help improve blood sugar levels and even reduce insulin requirements among people with Type 2 diabetes,” Volpe says. In a 2022 meta-analysis, oats were found to reduce fasting blood glucose levels and improve blood sugar control after meals in adults with Type 2 diabetes. The blood sugar-stabilizing effects of oats may be attributed to the beta-glucans in oatmeal, adds Supriya Rao, MD, a board-certified gastroenterologist practicing at Integrated Gastroenterology Consultants in the Boston area.

However, some types of oatmeal are better for blood sugar control than others. A 2021 systematic review found that thicker oats, such as oat groats or steel-cut oats, have better glycemic control compared to more refined oats, such as quick-cooking or instant oats.

To prevent blood sugar spikes, Dr. Rao recommends avoiding instant oatmeal and toppings with added sugars, such as brown sugar, honey, and sugar-sweetened dried fruits. Instead, pair oatmeal with toppings like yogurt and nuts.

4. Lowers cholesterol levels

Eating fiber-rich foods like oats can help improve markers of cardiovascular health, such as blood lipids like cholesterol. There are two types of cholesterol—HDL and LDL. The latter, LDL cholesterol, is considered the “bad” kind, but healthy eating choices can help get things back on track.

Oatmeal’s beta-glucans play a large role in lowering cholesterol, Dr. Hakimi says. “Beta-glucan binds to cholesterol in your digestive tract and helps remove it from your body, which can lower LDL cholesterol levels,” he explains. In a 2022 meta-analysis, oat beta-glucan was shown to significantly lower cholesterol—total and LDL—in people with hypercholesterolemia (high cholesterol levels).

5. Reduces the risk of heart disease

Eating oats supports heart health in several ways, which could translate to a reduced risk of cardiovascular disease—the leading cause of death in the U.S.

“Oatmeal stands out as a heart-healthy food for its beta-glucans and antioxidants,” Dr. Hakimi says. “Oats contain unique antioxidants called avenanthramides that help reduce inflammation and improve blood vessel function, giving your heart even more protection.”

Not only do oats positively affect cholesterol levels, but the whole grain has also been shown to effectively reduce blood pressure in people with hypertension (high blood pressure), per a 2023 systematic review. According to the Centers for Disease Control and Prevention (CDC), high cholesterol and high blood pressure are both key risk factors for heart disease. Lowering them could reduce your risk.

6. Promotes weight management

Rich in fiber and a moderate amount of protein, oatmeal promotes satiety, which can influence weight loss. “The fiber content in oats keeps you feeling fuller for longer, so you’re less likely to reach for snacks mid-morning,” Dr. Hakimi explains. “The slow release of energy from the complex carbs in oatmeal helps stabilize blood sugar levels, reducing hunger and cravings.” Plus, oatmeal isn’t a high-calorie food, so it’s suitable for meal plans designed for weight loss, Dr. Hakimi adds.

Oatmeal can also increase satiety by increasing appetite-regulating hormones. “Beta-glucan can promote the release of peptide YY (PYY), a hormone that can lead to feelings of fullness,” Dr. Rao explains. “Higher PYY can lead to reduced caloric intake, which can help in weight management.” This is consistent with findings from a 2023 review, which also suggests that the weight loss benefits of oatmeal may help prevent and manage obesity.

7. Supplies antioxidants

Many of the health benefits of oatmeal are linked to its soluble fiber, beta-glucan. However, there are other compounds in oats worth knowing—antioxidants. Specifically, oats provide a group of polyphenols called avenanthramides, which have strong antioxidant activities, Bannan says. These phenolic acids have been found to scavenge free radicals and decrease oxidative stress. The avenanthramides in oats have also shown potential in stopping the growth of certain cancer cells, especially colon cancer cells, per a 2018 review. 

Oatmeal nutrition facts

Oatmeal is dense with many nutrients. A serving of oatmeal is about one-half cup dry or one cup cooked. According to the U.S. Department of Agriculture (USDA), one cup of oatmeal provides the following nutrients:

• Calories: 307
• Protein: 10.7 g
• Fat: 5.28 g
• Carbohydrates: 54.8 g
• Fiber: 8.18 g
• Manganese: 2.94 mg
• Selenium: 23.4 mcg

Oats are also a potential source of B vitamins, such as vitamin B6, and minerals, including copper, magnesium, phosphorus, and zinc.

How to integrate oatmeal into your diet

Oats are incredibly versatile—you can eat them raw, cooked, hot, cold, sweet, or savory. With the right type of oats, preparation method, and toppings, you’re well on your way to a tasty and healthy breakfast.

Though nothing beats the convenience of instant oatmeal, Dr. Rao recommends against it. Minimally processed oats, such as rolled and steel-cut oats, are better for blood sugar control, she says. Cooking oats yourself may take longer, particularly for steel-cut oats, but it’s worth the extra effort. Rolled oats are a quicker alternative but still minimally processed, taking just a few minutes to warm up in the microwave.

Choose oats that are free from added sugars, and if you have celiac disease or wheat allergy, look for certified gluten-free oats. Although oats are naturally gluten-free, they’re sometimes cross-contaminated with wheat during processing, Volpe warns.

Here are some ways to prepare oats:

• Cook oats on the stovetop for hot cereal
• Soak oats overnight in water, milk, or yogurt to make overnight oats
• Blend raw oats into smoothies for a creamy consistency
• Use oat flour in place of regular flour to make baked goods or baked oats
• Mix with nut butter and maple syrup to make oat energy balls
• Make homemade granola or granola bars
• Use oats as a substitute for bread crumbs in savory recipes

When making bowls of oatmeal, don’t forget to choose the right toppings—they can boost the flavor and nutritional value of your oats. You can add fresh fruit, nuts, seeds, yogurt, and spices like cinnamon, for example. Some flavor combinations can include apples and cinnamon, bananas and peanut butter, and blueberries and walnuts.

For savory bowls of oatmeal, Bannan recommends vegetables and soft-boiled eggs.

The bottom line

Oats are nutrient-dense whole grains associated with many health benefits. Rich in dietary fiber, oats are heavily correlated with supporting gut health, regulating glucose levels, and improving markers of cardiovascular health, such as cholesterol. By promoting heart health, eating oats may help reduce the risk of heart disease. They’re also rich in antioxidants, which can help to reduce inflammation.

Oats are a common American breakfast food and an affordable and versatile choice. Opt for steel-cut or rolled oats over instant oats, cook them on the stove, and pair them with your favorite toppings. A hearty bowl of oatmeal is sure to keep you satisfied for hours.