Think of a healthier breakfast than oatmeal—we'll wait. In all seriousness, oatmeal is just one of our favorite healthy breakfasts (yes, there are more than one) because it's rich in fiber, healthy carbs, and essential nutrients. Plus, it's the perfect base for even more healthful add-ons like protein- and healthy-fat-full nuts, and fiber-rich seeds. If you're looking to get even more out of your morning porridge, there's a quick tip that the registered dietitians we spoke to want you to know:all oats are good, but steel-cut, organic oats are really good.
Thick, steel-cut oats are the least processed form of oats. They are whole oat groats (groats are hulled, whole oat kernels that include the three parts of the grain: germ, bran, and endosperm) that are cut into smaller pieces—that's it!
"Steel-cut oats are the least processed [type of oats] and the best option health-wise," says Kylie Ivanir, MS, RD, a registered dietitian with Within Nutrition. "The fibers in them are very healthy for the gut, hormones, satiety, and weight loss."
You may be more familiar with rolled oats, which are steamed groats that are then flattened (rolled), and then there are quick/instant oats, which are the most processed. Instant oats are steamed until they are just slightly undercooked, so it only takes you a minute or so to finish them off.
"While old-fashioned rolled oats are a great choice, steel-cut oats are like an A+ choice instead of an A," says Diana Gariglio-Clelland, RD, a registered dietitian at Next Luxury. "All oats come from groats; steel-cut oats are groats that have been cut into small pieces but aren't flattened like rolled oats. They take longer to cook, but have more fiber per half-cup dry portion (8 grams of fiber per ½ cup versus 4 grams of fiber per ½ cup in old-fashioned rolled oats)."
As Ivanir and Gariglio-Clelland note, steel-cut oats are a slightly more healthful option out of the three oat types because they are higher in fiber and protein due to being less processed.
What's perhaps more important on the health front than the actual cut of oat is the source of the oats. And Ivanir highly recommends buying organic oats.
"Ideally, buy organic oats because oats are highly sprayed with a toxic pesticide called glyphosate. Too much glyphosate can impact our gut health, hormone balance, and overall health," says Ivanir. In fact, in 2019, the Environmental Working Group (EWG) found traces of glyphosate in more than 95 percent of popular oat-based food samples.
Now that you've bought the healthiest kind of oats you can, it's time to cook them into oatmeal.
"To prep steel-cut oats, soak them overnight, and then pour out the water the next day. Then you can cook them on the stovetop with some water or plant-based milk," Ivanir suggests.
This soaking technique isn't just a clever cooking tip; it's also a secret nutrition hack!
"Soaking the oats overnight helps make them easier to digest. Soaking also reduces the natural phytic acid (an anti-nutrient) found in oats which will help your body better absorb the nutrients," says Ivanir, who adds that "soaking the oats also increases the amount of resistant starches which help keep you feeling fuller for longer and also feed the good microbes in your gut!"
Ready to reap the benefits of oats? Head out and get yourself a bag of organic steel-cut oats. And for more on our favorite cereal grain, check out the Surprising Side Effects of Eating Oatmeal, According to Science.
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Olivia Tarantino
Olivia Tarantino is the Managing Editor of Eat This, Not That!, specializing in nutrition, health, and food product coverage.Read more about Olivia
FAQs
If you're looking to get even more out of your morning porridge, there's a quick tip that the registered dietitians we spoke to want you to know: all oats are good, but steel-cut, organic oats are really good. Thick, steel-cut oats are the least processed form of oats.
What is the healthiest kind of oatmeal? ›
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.
Why does Dr. Gundry say not to eat oatmeal? ›
Did you know that oats in oatmeal are packed with lectins which poke holes in your gut lining and can lead to health issues in the future, according to Dr. Gundry. One great way to avoid this is by using sorghum in your breakfast bowl rather than oats.
What happens if I eat oatmeal every day? ›
Because of the fiber content, oatmeal can help lower your "bad" LDL cholesterol, stabilize blood sugar levels and even lower high blood pressure—all of which play a significant role in minimizing risk of developing cardiovascular disease.
What is the most beneficial way to eat oatmeal? ›
Adding nutritious toppings to oatmeal can boost its flavor and contribute to its health benefits. Try adding fruit for sweetness, veggies or eggs for a savory twist, or sources of protein and fat to make it a balanced meal.
Which oatmeal is better to eat? ›
Foods with a high glycemic index cause more rapid spikes in blood sugar, while foods lower on the glycemic index provide a slower release of energy and can help stabilize blood sugar ( 11 ). For this reason, steel-cut or rolled oats may be the best choice to support better blood sugar control.
Which Quaker oats are healthiest? ›
There aren't any major differences in the nutrition benefits of the three types of oats. All forms of oats are 100% whole grain, a good source of fiber and have the same nutritional information – same calories, fiber and protein per serving.
Why do cardiologist say not to eat oatmeal? ›
Dr Wolfson went on to say oatmeal has 'no nutritional value' and 'contains a lot of anti-nutrients' but did not provide any examples. Instead, he urged viewers to opt for eggs at breakfast rather than oats.
Why is oatmeal no longer good for you? ›
Blood sugar spikes
Oats, despite being a complex carbohydrate, can cause rapid spikes in blood sugar levels, especially when consumed in large quantities. This can be a concern for individuals with diabetes or those aiming to regulate their blood sugar levels.
What is the one food we should all stop eating? ›
1. Processed meat. Processed meats contain added nitrates and other chemical substances that are bad for your health. Certain processed meats like sausages are made from leftover unwanted parts of animals and often contain high amounts of salt and fat.
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away.
Is 1 cup of oatmeal a day too much? ›
This amounts to about one cup of cooked oatmeal. Eating a serving of oatmeal regularly is one way to help increase your fiber intake. Fiber has been linked to better digestion, heart health, and weight management. While it's OK to eat a serving of oatmeal every day, it is best to stick to rolled or steel-cut oats.
Can I eat eggs every day? ›
Is it OK to eat eggs every day? Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
Is microwaving oatmeal healthy? ›
Hence, the nutrient loss may be lower due to shortened cooking time than boiling or cooking over a stove. Cooking in a microwave may make nutrients, such as carotenoids, more available to the body. It helps make biotin, a type of B vitamin, more digestible.
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.
Is oatmeal healthier with milk or water? ›
Milk is rich in fats, calcium, and Vitamin D that complements the nutrients in oats. Thus oats cooked in milk have benefits over oats cooked in water. Milk has fats, calcium, and Vitamin D that is normally absent in processed oats. Apart from adding a flavour, it also helps in keeping your muscles and bones healthy.
Which brand of rolled oats is the healthiest? ›
List of the Best Oats in India
| Best Oats in India | Amazon Rating | Amazon Price |
|---|
| MuscleBlaze Fit High Protein Oats 1 kg | 4.2/5 | Click Here |
| Quaker Oats 2kg | 4.5/5 | Click Here |
| Saffola Oats 1Kg | 4.3/5 | Click Here |
| Slurrp Farm Rolled Oats 500g | 4.3/5 | Click Here |
6 more rowsFeb 17, 2024
Contrary to popular belief, instant oats have the same nutritional benefits of regular oats. The biggest problem with instant varieties? All those flavored options can be bursting with added sugar! Many of your favorite flavored brand will set you back at least 3 to 4 teaspoons of added sugar per serving.
What is the most heart healthy oatmeal? ›
To reap the heart-protecting benefits of oatmeal, opt for rolled or steel-cut oats instead of the instant variety. Can't stomach hot cereal in the morning? Add some oat bran, another whole grain full of soluble fiber, to a smoothie or yogurt.
What is healthier than oatmeal for breakfast? ›
Both oatmeal and granola make for a healthy, nutritious breakfast, but the winner for us is granola—the added nuts, seeds, and dried fruits give you a source of fiber and healthy fats that oatmeal can't quite compete with.
