If you were raised on single-serving packets of instant oatmeal like I was (don't ever ask me to pick between the Maple and Brown Sugar and the Strawberries and Cream flavors), the morning meal will forever hold a special place in your heart.
I mean, oatmeal is basically the food equivalent of your fave fluffy blanket. It's reliable, makes you feel safe, and is just super cozy.
Here's the real question, though: Is the breakfast staple as good for you as it feels? As a kid, I didn't think much about oatmeal's calories, added sugar, and health benefits—but as an adult, well, I'm curious.
Turns out, that morning dose of goodness is popular for good reason. Oats themselves are actually pretty darn great for you, according to nutritionist Dawn Jackson Blatner, RDN, author of The Flexitarian Diet. And, as long as you top them with the right foods (think nut butter or fresh fruit), you've got yourself a nutritional powerhouse of a meal. Seriously, oats with peanut butter and dark chocolate chips put that super-sweet instant stuff to shame, IMO.
Of course, if you want to make your oatmeal as good-for-you as possible, there are a few common mistakes you'll want to avoid (like forgetting about protein). Don't worry, though, this guide will help you get the most out of your next warm-and-fuzzy breakfast.
The Health Benefits Of Oatmeal
Just to make sure we're clear on the fact that oats themselves are 100 percent healthy, know this: Oats are a whole grain, which means they contain filling fiber—four grams per half a cup, to be exact, says Blatner. “It’s not a ton of fiber, but it’s actually a powerful type [called beta glucan] that helps regulate your cholesterol,” she says.
That fiber also means your morning bowl of oatmeal keeps you feeling full for hours. "The other great thing about oatmeal is that it’s a wet grain, meaning it’s cooked with water," Blatner says. "A hearty wet grain is going to be more filling than any sort of dry grain like a cold cereal, and research has proven that.” So, the invitation to swap your cereal for a warm, oaty alternative? Received.
Here's how oatmeal's nutrition breaks down (per one cup, cooked):
- Calories: 158
- Protein: 4 g
- Fat: 3.2 g
- Saturated fat: 0.5 g
- Carbohydrates: 7 g
- Fiber: 4 g
- Sugar: 1.1 g
- Sodium: 115 mg
Clearly, oatmeal is a solid morning choice. For fairly few calories, you score a balance of protein, fat, and fiber.
Top Mistakes That Are Sabotaging Your Oatmeal
Despite oats' bennies, there are a few sneaky ways you may be sapping the healthy powers from your morning bowl...
1. Your servings are too big.
First things first: “Because oatmeal a healthy food, people sometimes eat too much of it," says Blatner. "Instead of having one cup cooked, they’ll double it and start off with one cup dry.”
Her advice? Stick to half-a-cup of dry oatmeal, which is considered one serving size. That comes out to 150 calories, leaving about another 150 for toppings, so you can create a filling breakfast that doesn’t turn into a calorie bomb that leaves you too full.
2. You add too much sugar.
There are ~so~ many ways to sweeten up a bowl of oatmeal, from brown sugar to chocolate chips. But by upping the sweetness, you may be slashing the health benefits. Yes, brown sugar tastes great, but it's easy to overdo it. Instead of relying on straight-up sweeteners, go for cinnamon, unsweetened cocoa powder, or vanilla extract. “They taste sweet without actually being sugary,” Blatner says.
3. You're adding artificial sweeteners.
While steering clear of excess sugar is a smart choice, opting for artificial sweeteners is not, says Eliza Savage, RD, nutritionist at Middleburg Nutrition in New York City. "Artificial sweeteners not only cause more carbohydrate and sugar cravings, but they also deplete healthy gut bacteria," she says.
Instead, Savage recommends sweetening your bowl with fresh fruit or a small amount of natural sugar from maple syrup, dates, or honey. Alternatively, try a more savory oatmeal and up the fiber with veggies like carrots or zucchini.
4. You top it with a ton of dried fruit.
Dried fruit is fruit, so how bad can it really be, right? Well, since all the water has been removed from dried fruit, its sugar content is much more concentrated than the fresh stuff, Blatner says. Plus, some varieties are actually coated in sugar.
Blatner's advice: Go for fresh or frozen fruit. The extra water content will help you feel more satiated, too.
5. You order it to-go.
There’s been an influx of fast-food places adding oatmeal to their menus because it’s easy to make and gives them healthy cred...but that rep may not be completely deserved. While some health food shops will slip in healthy ingredients like protein powder, others jack up the calories and sweetness with unnecessary add-ins (think sugar and heavy cream). “Check out the ingredients of the oatmeal at a specific place before you decide to get it,” says Blatner.
Fast food chains are jumping on the vegan bandwagon, too. Check out Jenna Dewan taste-test vegan eats:
6. You buy flavored instant oatmeal.
Speaking of quick oatmeal, the convenience of those little flavor packs comes with a price: Le sigh, most instant oatmeals are loaded with sugar. “People usually aren’t buying packets of plain oatmeal," says Blatner. "They’re buying the highly-sugared kind." If you’re still all about the instant, though, just look for the plain variety.
7. You forget about rolled or steel-cut.
Sure, instant oats are convenient, but rolled or steel-cut are the least processed, says Savage. "So if you have the time and are able to get them, they are the best choice."
For a little context: Oats come out of the ground as oat groats, which is their largest, most natural form. Then they got chopped with steel blades and become steel-cut. After that, they’re steamed and rolled to make rolled oats.
Another perk: Since steel-cut and rolled oats absorb more water than instant oats, your bowl will be even more filling.
8. You don’t add enough protein.
Another common but unexpected oatmeal prob? Sometimes people don’t beef up their bowl enough for fear that they’ll make it unhealthy. “Don’t just sit down to a bowl of oats with two raspberries on top,” says Blatner. "You won’t feel satisfied and may be more susceptible to overeat later." Instead, think of that bowl as a chance to get a well-rounded start to your day.
"So many people skimp on protein when eating oatmeal and wonder why they are hungry less than an hour later," says nutritionist Keri Gans, RD. "Even though fiber found in oatmeal helps to keep you full, you really need that added protein for satiety." In addition to a cup of fresh fruit, she advises topping your oatmeal with protein in the form of nuts or nut butter. You could also mix-in milk, yogurt, or protein powder.
9. You skimp on healthy fats.
Savage also stresses the importance of adding healthy fats—since oats don't offer a ton. In addition to nuts and nut butter (which contain a hefty amount of healthy fat), she recommends chia, flax, or seeds.
10. You make your oatmeal too plain.
One of the beautiful perks of oatmeal is there are SO many delicious ways to prepare it. In addition to the wide array of topping combinations you can choose from (fresh fruit! peanut butter! hemp seeds!), you can also try making overnight oats for a quick, ready-to-go breakfast.
Or, try Blatner’s recipe: “In the fall, I love to chop up a green apple with walnuts and pecans in a bowl of oatmeal," she says. "Then I add some cinnamon. It ends up being a huge, filling breakfast." Yum, right?
For some more oat inspo, check out these recipes:
Alternatively, you can use rolled oats to make breakfast cookies or healthy muffins. The oat options are endless.
FAQs
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.
Why is instant oatmeal not as healthy? ›
Because instant oatmeal has been processed to cook more quickly, it is also broken down and digested more quickly by your body, giving it a higher glycemic index. Eating a lower glycemic index diet may help improve your cholesterol ratios.
Is Quaker oats instant oatmeal good for you? ›
One of the healthiest instant oatmeals out there with no added sugars, colors, or artificial flavors, preservatives or sweeteners. At only 100 calories and loaded with heart healthy whole oats and fiber, it's great to eat a few times a week to make weight loss goals. It's also very quick and easy to make for breakfast.
Is instant oatmeal good for you everyday? ›
Instant oats are a great everyday choice for breakfast since they have beta glucan, a soluble fiber that's been shown to reduce cholesterol and may also reduce blood sugar and insulin levels.
What is the healthiest instant oatmeal? ›
The 5 Healthiest Instant Oatmeals to Eat on the Go
- Bob's Red Mill Classic Oatmeal Cup.
- Purely Elizabeth Raspberry Pitaya Vibrant Oat Cup.
- Right Foods Dr. McDougall's Stay Full Organic Apple Flax.
- Trader Joe's Oatmeal Cups.
- Quaker Organic Instant Oatmeal Packets.
Oat Groats
Groats are considered the healthiest oatmeal because they go through very little processing. Because the grains are still whole, nutrients stay intact. Oat groats take longer to prepare than other types.
Do instant oats cause inflammation? ›
Background: Oat and its compounds have been found to have anti-inflammatory effects.
Is there a downside to eating oatmeal? ›
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.
Are rolled oats healthier than instant? ›
"They are all actually identical in terms of their nutrition. The difference is how they are rolled and cut." However, Price added that since instant oats are the most processed option, they generally have salt and added sugars. "This puts them on the lower end of the healthy spectrum, but they're still healthy."
Is instant oatmeal good for high blood pressure? ›
Oats are rich in soluble fiber and have been shown to significantly lower blood pressure when added to a healthy diet.
Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and "bad" LDL cholesterol) and helping with weight control. Oatmeal has a host of vitamins and minerals.
Is peanut butter good for you to eat? ›
Peanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.
What would happen if I ate oatmeal for breakfast everyday? ›
Consuming oats everyday will help in stabilizing blood sugar and reduce the risk of type-2 diabetes. Beta-glucans in oats are also found to reduce blood sugar spikes and keep your blood sugar level stable.
Is instant oatmeal better with milk or water? ›
Simple tip #1: Make oatmeal with milk (or a non-dairy alternative) versus water. Not only does oatmeal made with water taste way less delicious, but you're also missing out on the extra protein staying power that milk will add to the breakfast. Water will also make the oats more gummy instead of creamy.
How much instant oats should I eat a day? ›
In order to lose weight, you should consume around 250 grams of oats a day. One portion of oatmeal contains 40-50 grams, so if you are on an oat diet you should eat about 5 portions a day.
Which instant oats is the best? ›
- Best Overall: Bob's Red Mill Organic Quick Cooking Rolled Oats. ...
- Best Organic: Nature's Path Organic Instant Oatmeal. ...
- Best Steel Cut: Better Oats Instant Steel Cut Oatmeal with Flaxseeds. ...
- Best Cups: Umpqua Oats Oatmeal Cups, Maple Pecan. ...
- Best Gluten-Free: The Gluten Free Brothers Protein Oatmeal Cups.
Oats may have protective effects for the liver as they contain a specific type of fibre called beta-glucan. One study showed that beta-glucan reduced liver damage and oxidative stress in individuals with obstructive jaundice.
Are Cheerios healthy for you? ›
Cheerios contain many important nutrients. Cheerios are primarily made from whole grain oats. Whole grains contain all parts of the grain, so they tend to provide more nutrients than refined grains. What's more, eating fiber-rich whole grains may help lower cholesterol and reduce your risk of heart disease ( 1 ).
Is oatmeal healthier than eggs? ›
Eggs = More Protein
According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.
What kind of oatmeal is not processed? ›
Steel-cut oats, also known as Irish or coarse oats, are the least processed form.
Whole grains like oatmeal are linked to lower levels of inflammation. Refined grains, such as white flour, have the opposite effect.
Does instant oatmeal raise cholesterol? ›
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
Does oatmeal good for arthritis? ›
Go With the Grain. Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis. Foods like oatmeal, brown rice and whole-grain cereals are excellent sources of whole grains.
What happens if you oatmeal everyday? ›
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
What will happen if you start eating oats every day? ›
Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation. In addition, they are very filling and have many properties that should make them a food helpful for weight loss. At the end of the day, oats are among the nutrient-dense foods you can eat.
What does Dr Gundry say about oatmeal? ›
Gundry: 19:02 There's nothing good in oatmeal. It's loaded with lectins. Most oatmeal even the ones that say gluten-free, cross react with gluten.
Which is better overnight oats or instant oats? ›
The rule of thumb is that the more processed the oats are, the less nutritious they will be - which makes overnight oats an obvious choice. Overnight oats offer a range of health benefits, due to their rich fibre and protein content.
Which is healthier oatmeal or overnight oats? ›
Another thing is the fact that as opposed to the cooked oatmeals since overnight oatmeals are not boiled they retain more nutrients. Overnight oatmeals also incorporate raw oats unlike cooked oatmeals, which use instant oats and therefore making it relatively more nutritious.
Why are old fashioned oats better than instant? ›
Rolled oats tend to be slightly higher in nutrients like fibre and protein, and have a slightly lower glycemic index compared to quick oats. This is due to the higher amounts of processing that quick oats undergo.
What is normal blood pressure for a 70 year old? ›
New Blood Pressure Standards for Seniors
The ideal blood pressure for seniors is now considered 120/80 (systolic/diastolic), which is the same for younger adults. The high blood pressure range for seniors starts at hypertension stage 1, spanning between 130-139/80-89.
Like traditional oatmeal, instant is a whole-grain, high-fiber, nutritious food, according to The American Heart Association. With flavored products, though, watch the sodium and sugar levels—aim for less than 250 mg sodium and 12 g sugar per serving.
Does instant flavored oatmeal lower cholesterol? ›
Instant Oatmeal Also Lowers Cholesterol
If you are looking for the cholesterol-lowering effects, instant oatmeal or quick-cooking oats do the job as well as steel-cut oats or rolled oats. They are still considered to be a whole grain.
Does instant oatmeal raise blood sugar? ›
Eating oatmeal can spike blood sugar levels if you choose instant oatmeal, laden with added sugar, or consume too much at one time. Oatmeal can have negative effects for those who also have gastroparesis, which is delayed gastric emptying.
What does oatmeal do to arteries? ›
Oatmeal. Research shows starting your day with a big bowl of fiber-rich oatmeal can lower your risk of heart disease, helping to lower your LDL (bad) cholesterol and keep your arteries clear.
What happens if you eat a spoonful of peanut butter everyday? ›
Potential Health Benefits of Peanut Butter
Peanut butter is a concentrated source of nutrition that may offer potential health benefits. One study showed that eating peanuts every day can decrease the overall risk of death by up to 21% – and reduces the occurrence of heart disease by 38%.
Is Honey good for you? ›
Studies suggest that honey might offer antidepressant, anticonvulsant and anti-anxiety benefits. In some studies, honey has been shown to help prevent memory disorders. Wound care. Topical use of medical-grade honey has been shown to promote wound healing, particularly in burns.
Is a spoon of peanut butter good before bed? ›
Interestingly, several studies have found that enjoying a healthy snack like peanut butter before bed may have health benefits. According to one review, eating a small, protein-rich nighttime snack may improve overnight muscle protein synthesis, morning metabolism, and feelings of fullness among healthy men ( 10 ).
Can you eat eggs everyday? ›
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Should you eat oatmeal at night? ›
Oatmeal is one of the best foods to help get your body ready for bed. It's full of melatonin, the sleep hormone and its complex carbohydrates will help get the boosted tryptophan to the brain.
Are eggs good for you? ›
A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D (which aids bone health and the immune system) and choline (which helps metabolism and liver function, as well as fetal brain development).
Oats are a better option than rice for weight loss and fitness aims. Oats is a better choice for people suffering from Iron Deficiency Anemia. Oats are rich in antioxidants including avenanthramides. Avenanthramides helps in lowering the blood pressure levels.
How do you sweeten oatmeal without sugar? ›
Healthy Ways To Sweeten Oatmeal
- Bananas.
- Berries.
- Unsweetened Applesauce.
- Mango Chunks.
- Chopped Dates.
- Fresh and Dried Coconut.
- Nut Butters.
- Seed Butters.
Mind the Liquid-to-Oat Ratio
For steel-cut oats, the ratio is 1 cup of liquid per 1/4 cup of oats. If you are using quick-cooking or rolled oats, the ratio is 1 cup of liquid per 1/2 cup of oats.
When should you eat instant oatmeal everyday? ›
Vitamins. Starting your day with a bowl of instant oatmeal boosts your intake of B-complex vitamins. Each cooked cup provides half of your recommended daily intake for vitamin B-6, thiamin, riboflavin and niacin, nutrients that help your body metabolize the carbohydrates, protein and fat in food.
Is 1 cup of oatmeal a day too much? ›
One of many essential healthy oatmeal tips: Keep portion size in mind. One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado.
Is fruity oatmeal good for you? ›
Bananas, strawberries, blueberries, raspberries, blackberries, mangoes, melons, apples, peaches and pears are all tasty and healthy fruits you can mix with oatmeal for added sweetness. Most fruit is rich in vitamin C, fiber and other essential nutrients.
Is instant oatmeal packets good for weight loss? ›
When it comes to losing weight, instant oatmeal is definitely not your best choice. The problem with instant oatmeal for weight loss is that it's highly processed and has added sugars and sodium, which is certainly not what you need when trying to lose weight.
Is instant oatmeal high in sugar? ›
Instant oatmeal
But when it's processed and portioned into convenient single-serve packages, it's often got lots of sugar there, too. One packet of Quaker Instant Oatmeal in the maple and brown sugar flavor contains 12 grams of sugar, about half of the recommended daily limit of 25 grams.
What is the best oatmeal to eat everyday? ›
A Ranking of the 5 Healthiest Oatmeals
- Nature's Path Organic Hot Oatmeal: Original. ...
- Purely Elizabeth Original Ancient Grain Oatmeal. ...
- Qi'a Superfood Chia, Buckwheat, & Hemp Cereal. ...
- McCann's Quick & Easy Steel Cut Irish Oatmeal. ...
- Wildway Grain-Free Instant Hot Cereal. ...
- Oat Groats. ...
- Steel Cut Oats. ...
- Scottish Oats.
Additions to make it healthier
Here are some foods to pair with oatmeal to bolster its protein or fat content: a couple of spoonfuls of nut butter, nuts, or seeds. a scoop of protein powder. beaten egg whites (mixed into oatmeal while cooking) or a fried egg on top.
Whole-grain oats: Best bet for lowering cholesterol.
Is flavored instant oatmeal good for diabetics? ›
Quick oats are often laden with added sweeteners to create flavors such as “Maple and Brown Sugar” or “Peach,” all of which you should avoid with type 2 diabetes. If you must use sweeteners other than fruit, the ADA suggests the following: stevia (Truvia) aspartame (Equal, Nutrasweet)
Does oatmeal get rid of belly fat? ›
Everyone knows oatmeal is good for you. Did you know that it can also help with losing weight? You read that correctly, you can lose belly fat by eating oatmeal! Oats contain high levels of dietary fiber which is resistant to digestive enzymes, therefore your body does not process it as caloric intake.
Is apple and cinnamon oatmeal good for you? ›
Oats are rich in soluble fiber, which is especially good for lowering cholesterol.
Can diabetics eat Quaker instant oatmeal? ›
Oatmeal from whole grain oats may be a helpful addition to the diet of someone with diabetes. Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes.
Is Cheerios good for diabetics? ›
Plain Cheerios are the best choice for a diabetic diet. Why? Because the flavored versions are much higher in sugar and won't provide the same benefits. It's best to stick with the whole grain, plain-flavored version so that you don't risk a spike in blood sugar in the morning.
Is peanut butter good for diabetics? ›
Peanut butter can definitely be part of a healthy diabetes diet plan. Always look for peanut butter that contains only peanuts and maybe some salt. Avoid peanut butter that includes added sugars and hydrogenated oils.
