Is Oatmeal Really That Healthy? Experts Weigh In
Oatmeal has become synonymous with the phrase "healthy breakfast"thanks to its reputation for being both filling and a great source of fiber. But just like any popular dish, it has spawned different preparations, toppings, and mix-ins, often leading to less healthy iterations. So when it comes to this breakfast classic, is it really a smart pick to start your day? Or are there things we should be watching out for? We hit up the experts to determine the best ways to consume oatmeal, and what to avoid.
What Are Oats?
Oats come from the seeds of oat grass. When it comes to oatmeal, there are several different varieties of oats, and it all depends on how the grain is processed. "Usually we want to use the least processed forms of grains, which would be steel-cut, old-fashioned, and instant, in that order," explains Nicole Sohayegh, MS, RDN, CDN.
While she said that all oats have a similar nutrient makeup, quick oats have additives to make them cook faster. Dense and chewy steel-cut oats take longer to digest than old-fashioned oats, which means you stay full longer. There's a lot you can learn about the difference between rolled oats and quick oats.
What Are The Health Benefits Of Oatmeal?
Oatmeal is a whole grain that contains a variety of nutrients including vitamins and minerals, beta-glucan fiber, and resistant starch, each of which has its own unique health benefits. Beta-glucan fiber offer several health benefits, says Lauren Manaker, MS, RDN, LD, including lowering cholesterol levels, improving heart health, and promoting feelings of fullness, which aids in weight management. The Harvard T.H. Chan School of Public Health notes that beta-glucan fiber can also prevent sharp rises in blood sugar and insulin levels.
"In terms of micronutrients, oatmeal is rich in non-heme iron, making it a helpful choice for vegans and vegetarians, as well as other essential nutrients such as magnesium, calcium, and manganese," says Sohayegh. Oatmeal may also offer gut-health benefits. "Resistant starches are a type of prebiotic, which feed the microbiome in our large intestine leading to a well-balanced gut flora," she explains.
However, it's best to balance out oatmeal's benefits with some protein and healthy fats, says digestive health specialist, Naria Le Mire, MPH, RD. "Adding a protein source, like eggs or Greek yogurt, and healthy fats such as nuts or seeds, helps stabilize blood sugar levels—especially important for individuals managing diabetes or blood sugar fluctuations," she recommends. As a gut health professional, she often advises her clients to start their day with a combination of protein and fiber, while limiting starches. "This approach supports steady energy levels, better digestion, and more balanced blood sugar throughout the day," she says. "While oatmeal can be part of a healthy breakfast, pairing it thoughtfully ensures it provides the nourishment your body needs."
What Are The Health Concerns Of Oatmeal?
Despite the many health benefits of oatmeal, Sohayegh says that a diet that is in excess of carbohydrates has been found to adversely affect blood sugar and triglycerides, as well as liver health. Per Harvard, although oatmeal is rich in carbohydrates, oats that are minimally processed, and therefore have a lower glycemic load, can be a healthy part of a diabetic diet.
Additionally, "While oatmeal itself is a nutritious choice, it can become less healthy depending on how it is prepared," cautions Manaker. "Many people add sugar, flavored syrups, or other high-calorie toppings to enhance its taste, which may undermine its health benefits." Adding too much of these add-ins can turn your high-fiber breakfast into one that has unhealthy fats and added sugars—a challenge for those living with diabetes, heart conditions, or those trying to manage their weight, explains Manaker.
How To Incorporate Oatmeal In Your Diet
Apart from any specific medical or allergy concerns that might make you limit your oatmeal intake, whether it's considered "healthy" is pretty individual and depends on the preparation.
Sohayegh recommends overnight oats. Thanks to the preparing and cooling process, she says that these oats have a high level of resistant starch, making it a gut-friendly breakfast choice. If you're looking for a more convenient option, instant oatmeal can be a suitable choice, but remember that it lacks the fiber content of better, unprocessed options such as old-fashioned or steel-cut oats.
"In order to mimic the nutritional benefits of the unprocessed versions, try adding fresh fruit and nuts to your instant oatmeal to give it a fiber and healthy fat boost," recommends Bridget Wood, RD, LD, CDCES. And make sure to take extra caution when picking up instant oatmeal at the store. "Added sugar could be hiding and looking at the nutrition label can help you decide which option is best for you," she continues.
So while oatmeal itself might be a great option to add to your breakfast routine, it matters what kind you choose and how you prepare it—not to mention, the other items you pair it with! You'll reap more benefits when it's combined with other protein and healthy fat-rich items. Bon appétit!
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