While in its plainest form oatmeal doesn’t taste like much of anything, part of its appeal is its versatility: Throw some fruit and honey on top and it’s suddenly bursting with flavor; let it sit covered in the fridge with a little bit of almond milk and cinnamon overnight, and bam—you have a delicious breakfast ready to go. Not into either of those options? Savory oatmeal exists, too. In fact, oatmeal has such a following that it’s even trending on TikTok, complete with mouthwatering birthday cake and Twix oatmeal concoctions. But is oatmeal healthy? We talked with nutritionists to get to the bottom of this important question. Here’s what you should know.
Is oatmeal healthy?
Yes, nutritionists all agree that basically, oatmeal is healthy. “Oats contain several key nutrients that make them especially good for heart health,” says Tamar Samuels, MS, RDN, NBC-HCW and co-founder of Culina Health. “The soluble fibers in oats, known as beta-glucans, have been well researched for their unique ability to lower total and LDL cholesterol. Eating oats regularly has also been associated with decreased risk of heart attack.” Amy Shapiro, MS, RD, CDN and nutritionist for Daily Harvest adds that oatmeal is rich in fiber, assists with managing cholesterol levels, provides energy and helps to manage blood sugar levels and maintain appetite. But is there such a thing as too much oatmeal? Maybe. While it’s hard to overdo it because oatmeal is so filling, you probably shouldn’t be eating it for breakfast, lunch, and dinner—or even every day for breakfast, for that matter. Is the Dunkin’ Donuts Oat Milk Latte Healthy? “Oatmeal should be consumed in moderation, but if it’s something you enjoy, you certainly don’t have to deprive yourself,” says Dr. Daryl Gioffre, celebrity nutritionist and author of Get Off Your Acid and the upcoming book Get Off Your Sugar. “Rotate it into your diet every three to four days, and be sure to buy the right kind of oats from a trusted brand (like Bob’s Red Mill). Soak the oats to remove the anti-nutrients, cook them slow, and be sure to add healthier toppings such as blueberries, cinnamon, green apple slices, Himalayan sea salt, raw nut butter, walnuts or macadamia nuts.”
Is instant oatmeal healthy?
If you’ve ever browsed your grocery store’s oatmeal aisle, you’ve likely noticed that there are a handful of different types available, from instant oatmeal to steel cut oats. So, are all these types of oatmeal created equal? Not exactly. “I recommend steel cut or old fashioned rolled oats because they have the most fiber,” says Samuels. “You can prep these in so many ways—batch cook in advance, instant pot, baked oats, overnight oats. All of these preparations are healthy and delicious. Overnight oats have a bit of a leg up on the other preparations because they contain something called resistant starch, which helps fuel the beneficial bacteria in our gut and has less calories and carbohydrates overall compared to cooked oats.” Gioffre adds that while all types of oatmeal start out the same—as groats, which are hulled toasted grains—some are more processed than others. “The most processed are rolled, and instant,” he says. “So when choosing which oatmeal to eat, choose oat groats or steel Cut. While they take longer to cook, they also taste nuttier and contain the most nutrients.”
About that oatmeal you’ve been seeing on TikTok…
Twix and birthday cake oatmeal sound delicious, right? Unfortunately, they’re probably not that healthy. And like most foods (looking at you, super-sweet Starbucks beverages), they get unhealthy when you start packing on the sugar. “Oats are healthy until they become treats,” Shapiro explains. “So adding too many sweeteners, even those with a health halo like honey, maple syrup, or coconut sugar can make the sugars too high. Just like any other grain or flour, adding sugars and too much fat can just turn them into a treat even if they do have health benefits.” Samuels adds that adding sweeteners and candy to your oats can send your body into a bit of a carb overload. “Oats themselves are high in carbohydrates, and adding additional sugar may spike your blood sugar and cause cravings for sweets and energy crashes throughout the day.” Next up, find out whether or not popcorn is healthy.
Sources
Tamar Samuels, MS, RDN, NBC-HCW and co-founder of Culina HealthAmy Shapiro, MS, RD, CDN and nutritionist for Daily HarvestDr. Daryl Gioffre, celebrity nutritionist and author of Get Off Your Acid and the upcoming book Get Off Your Sugar.
