Is oatmeal a healthy way to start the day?

Many medical experts recommend oatmeal as a healthy breakfast —and for good reason. There's so much you can do with a container of oats. You can enjoy them warm, soak them overnight, bake them into bars or muffins, or even blend them into a waffle batter.

Is eating oatmeal every day healthy?

Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.

Is it better to eat Oatmeal in the morning or at night?

There is no particular time to eat oats . You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.

Should I eat oatmeal on an empty stomach?

Eating oatmeal first thing in the morning or on an empty stomach has several advantages. First it provides a coating on the lining of the stomach which prevents irritation from your bodies naturally occurring hydrochloric acid (HCL). Oatmeal also contains soluble fiber which aids in digestion and lowers cholesterol.

Can oatmeal help lose belly fat?

While oatmeal can't target specific areas like belly fat for weight loss , its high content of fiber and complex carbohydrates may keep you full for longer. This might support overall weight loss.

Is Quaker instant oatmeal healthy?

Just like rolled oats and steel cut oats, instant oatmeal is a nutrient-dense whole grain with many health benefits . Instant oats are a good source of carbohydrates, vitamins, minerals, and fiber. They also deliver a good amount of protein and fat.

What is the healthiest breakfast?

The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries .

What are the pros and cons of oatmeal?

Oats are a good source of carbohydrates and overeating may lead to an increase in your weight . As it is bland in nature, overconsuming oats may lead to an increase in sugar intake. Opting for an oats-only diet may deprive your body of getting nourishment from other healthy food sources.

What happens to your body when you start eating oatmeal?

Oats might reduce cholesterol and blood sugar levels, and help control appetite by making you feel full . Oat bran might work by keeping the gut from absorbing substances that can lead to heart disease, high cholesterol, and diabetes. Oats seem to reduce swelling when applied to the skin.

How much oatmeal should I eat in the morning?

The best way to really experience the benefits of oatmeal is to enjoy a daily serving of one cup of cooked oats (or 1/2 cup of raw oats). A one-cup serving has four grams of fiber, as well as helpful doses of thiamin, phosphorus, and magnesium.

Is eating overnight oats every morning healthy?

What happens when you eat oats everyday. Overnight oats is a true power breakfast that provides plenty of strength and energy . This is because of its high natural protein and fiber content that stimulate metabolism. They're complex carbohydrates break down slowly and keep you full for longer.

Start your day with healthy oatmeal (2024)

Oatmeal is a nutritious, inexpensive and versatile option to work in some whole grains and help you start your morning off right.

Oats made history when they became the first food with a Food and Drug Administration health claim label in 1997. The health claim was related to heart health and showed intake of whole oat products decreased blood cholesterol levels.

Oats contain a type of soluble fiber, called beta glucan, which lowers blood glucose and cholesterol levels, thus reducing risk of heart disease and diabetes. Beta glucan also promotes healthy gut bacteria and intestinal health.

Eating oatmeal regularly can have weight management benefits as a half-cup of rolled oats cooked in a cup of water has 165 calories, 4 grams of fiber and 6 grams of protein. The fiber and protein content contribute to feeling full longer and a slower blood glucose release. Oats also are an excellent source of many vitamins and minerals, including magnesium, copper, thiamine and zinc.

You may see a few different kinds of oats in the grocery store, including steel-cut, rolled, quick or instant. Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge. Steel-cut oats can be made in a slow cooker, making the process less hands-on.

Rolled oats, or regular oats, are rolled flat to make them easier to cook. Most of the bran is removed, so they have slightly less fiber than steel-cut oats, but they take less time to cook.

Oats have a nice flavor on their own, but if you're tired of plain oatmeal here are a few ideas to try:

Baked oatmeal results in an oat cakelike texture and is a great way to take care of a week's worth of breakfasts at once.
Overnight oats usually mean mixing rolled or quick oats with some type of milk and yogurt, and leaving in the fridge overnight. This results in a creamy refreshing oatmeal mixture.
Oats are also a good way to make your morning smoothie more filling. Add 1/4 to 1/2 cup rolled oats to your blender first and grind until fine. Then add the rest of your smoothie ingredients as usual. It produces a thicker smoothie that has the staying power of oatmeal.

With these preparation methods, you have many options to play with the flavor. Fruit, raisins and nuts are popular.

Here are some other ideas to play with:

For flavor and texture, try unsweetened coconut, chopped cashews or sliced almonds.
For natural sweetness, add chopped dates, dried cranberries or applesauce.
Increase the protein with pumpkin seeds, a swirl of nut butter or a dollop of Greek yogurt.
Up the soluble fiber even more with chia seeds or ground flax.
Instead of plain cinnamon, add a couple pinches of pumpkin pie spice.
If you're feeling indulgent, add a couple drops of vanilla extract and peanut butter for a peanut butter cookie flavor, or vanilla extract, cocoa powder and a ripe banana for chocolate oatmeal.

Try these recipes to get you started:

Baked oatmeal

Servings: 8

Dietitian's tip: You can mix this in the evening and refrigerate it overnight. Just pop it in the oven first thing when you get up.

1 tablespoon canola oil
½ cup unsweetened applesauce
⅓ cup brown sugar
Egg substitute equivalent to 2 eggs, or 4 egg whites
3 cups uncooked rolled oats
2 teaspoons baking powder
1 teaspoon cinnamon
1 cup skim milk
1 cup fresh or frozen blueberries

Baklava oatmeal

Servings: 2

1 cup rolled oats
2 cups water
1 teaspoon cinnamon
1 tablespoon orange zest
2 tablespoons honey
2 tablespoons almonds, sliced or chopped

In a small pot, add all ingredients, except the almonds. Place the pot on medium-high heat, just until the water comes to a boil. Immediately turn the heat to low and place a lid on the pot. Cook for 5 minutes, until the oats are soft and tender, and most of the water has cooked off. Portion into two bowls and top with nuts.

Nutritional information per 1 cup serving: 255 calories, 6 grams fat (less than 1 gram saturated fat), 10 milligrams sodium, 47 grams carbohydrates, 6 grams fiber, 6 grams protein

Carrot cake overnight oats

Servings: 1

Dietitian's tip: This oatmeal is loaded with calcium, protein, fiber and vitamin A. Chia seeds are high in heart-healthy soluble fiber and omega-3 fatty acids. Both oats and chia seeds provide soluble fiber, which lowers cholesterol levels. The small amount of carrots in this recipe provides 100% of your vitamin A for the day, and is good for your eyes and immune system.

½ cup rolled oats
⅔ cup skim milk
⅓ cup plain, nonfat Greek yogurt
¼ cup finely grated carrot
1½ teaspoons chia seeds
2 teaspoons maple syrup
½ teaspoon cinnamon
½ teaspoon vanilla extract
1 tablespoon pecans, chopped
1 tablespoon shredded coconut, unsweetened

Mix all ingredients, except for the pecans and coconut, in a bowl or Mason jar. Top with pecans and coconuts, and cover with a lid. Refrigerate overnight and eat chilled.

Nutritional information: 395 calories, 12 grams fat (3 grams saturated fat), 135 milligrams sodium, 55 grams carbohydrates, 9 grams fiber, 21 grams protein, 100% daily value vitamin A, 36% daily value calcium

Romi Londre is a dietitian in Nutrition in Eau Claire, Wisconsin.