Oatmeal is a cereal grain and a popular breakfast food. It is a solid source of heart-healthy whole grains, fiber, and other nutrients and has numerous health benefits.

Research shows that oats and oatmeal can support blood sugar control and lower cholesterol levels, help manage weight, improve digestive health, and more.¹²

Lowers Risk of Chronic Conditions

The polyphenols found in oatmeal have antioxidant and anti-inflammatory properties. These are key for combatting oxidative stress, which happens when the body struggles to fend off free radicals that damage cells.³⁴

Research shows that oatmeal’s polyphenols can help counter the effects of aging and potentially prevent chronic health conditions, such as:⁵⁶

• Heart disease
• Stroke
• Type 2 diabetes
• Obesity

Improves Insulin Response and Reduces Blood Sugar

Oatmeal may benefit people with type 2 diabetes. Research shows that the beta-glucan fiber in oatmeal can reduce blood sugar levels and improve insulin sensitivity.⁷⁸

Storz MA, Iraci F. Short-term dietary oatmeal interventions in adults with type 2 diabetes: A forgotten tool. Can J Diabetes. 2020;44(4):301-303. doi:10.1016/j.jcjd.2019.08.020

 Insulin is a hormone that helps the body regulate glucose (sugar).

As a complex carbohydrate, oatmeal helps stabilize blood sugar levels, reducing the post-meal sugar spike and decline.⁹

Provides Plenty of Vitamins and Minerals

Oatmeal’s iron, magnesium, selenium, and zinc levels are helpful for various reasons, including supporting nerve and muscle function. It is also high in soluble fiber, particularly beta-glucan, which can help lower cholesterol levels and improve heart health.¹⁰¹¹

A 1-cup serving of cooked oatmeal contains:¹⁰

• Calories: 166
• Fat: 3.56 grams (g)
• Protein: 5.94 g
• Carbohydrate: 28 g
• Fiber: 3.98 g
• Calcium: 21 milligrams (mg)
• Iron: 2.1 mg
• Magnesium: 63 mg
• Phosphorous: 180 mg
• Potassium: 164 mg
• Zinc: 2.34 mg

Improves Cholesterol

Studies show that oatmeal’s beta-glucan can lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels, supporting heart health.¹²¹¹ Oat consumption lowers cholesterol levels by adding high fiber to the diet. This may be particularly beneficial in reducing the risk of heart disease in people with mildly high cholesterol levels.¹³

Helps Manage Weight

In one study, people who consumed oats for 12 weeks had reduced body weight, body fat, and waist-to-hip ratio measurements compared to those who were given a placebo (an ineffective substance given to people in research trial control groups).¹⁴

Although more research is needed, another study suggests that oatmeal’s beta-glucan might positively affect appetite hormones (ghrelin) and induce a feeling of fullness, reducing daily calorie intake.¹⁵¹¹

Promotes Gut Health

Oatmeal’s beta-glucan is a soluble fiber and a prebiotic with various digestive health benefits. Studies show that consuming oats and oatmeal helps promote the amount and variety of healthy gut bacteria in people with and without gastrointestinal conditions.¹⁶

Oat intake also helps the gut microbiome (the organisms that live naturally in the gastrointestinal tract) by improving gut permeability, which is the body’s ability to absorb nutrients from the food you eat.¹⁶

Reduces Asthma Risk

Introducing oats and oatmeal into your diet early on may help reduce the risk of asthma. Research suggests that incorporating oats (or oatmeal) into a child’s diet might help decrease the chances of developing asthma, thanks to how the food helps reduce inflammation. However, more evidence is needed to link oatmeal and asthma prevention.¹⁷

Relieves Constipation

The rich fiber content in oatmeal also supports healthy digestion and potentially relieves constipation. Oatmeal’s soluble fiber (beta-glucan) is beneficial for normalizing bowel movements.¹⁸ Specifically, it helps soften the stool, which makes it easier to have a bowel movement and less likely to experience constipation.¹⁹

Other Potential Benefits

There are other potential benefits that oatmeal has to offer, such as:²⁰

• Reduces inflammation: Because oatmeal contains antioxidants, it’s supportive in helping to reduce inflammation.
• Improves immunity: Oatmeal contains essential nutrients (like magnesium, zinc, and iron) crucial for immune function and energy production.²¹
• Promotes skin health: When used topically, oatmeal can successfully treat inflammatory skin conditions like dermatitis, pruritus (itching), acne, and eczema.¹²

Which Type of Oatmeal Is the Healthiest?

Various types of oatmeal are available at your local grocery store. Some formats include instant packets, old-fashioned oats, and steel-cut oats. Overnight oats are oats prepared the night before.¹

While oatmeal is generally a healthy breakfast option, try to choose a plain version rather than one with added sugars. You can sweeten the dish at home with extras like cinnamon, nuts, fruit, or honey to help limit your added sugar intake.²²

You can also include oats to bake cookies or breads or blend them into a smoothie or protein shake for extra thickness.

Is It Healthy to Eat Oatmeal Every Day?

Eating oatmeal regularly should benefit your health unless you have an oat or gluten allergy or sensitivity.¹²³ If approved by a healthcare provider, it can increase your fiber intake, help manage blood sugar and cholesterol levels, and potentially lower your risk of developing heart disease.

Experts recommend slowly incorporating oatmeal into your diet to avoid an initial fiber overload. This can cause symptoms like bloating and gas until the body gets used to the extra fiber.¹¹

Summary

Oatmeal has numerous health benefits, including lowering blood sugar and cholesterol levels, providing the body with antioxidants, supporting a healthy digestive tract, relieving constipation, reducing asthma risk, and more.

It is also a great source of fiber. You can incorporate this popular breakfast option into your daily routine by choosing plain or unsweetened oatmeal and adding flavorful toppings like fruit, honey, or cinnamon at home.

Sources:

1. American Heart Association. Take a fresh look at oatmeal-it’s not as simple as you think.
2. Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods-a review. J Food Sci Technol. 2015;52(2):662-75. doi:10.1007/s13197-013-1072-1
3. Smulders MJM, van de Wiel CCM, van den Broeck HC, et al. Oats in healthy gluten-free and regular diets: A perspective. Food Res Int. 2018 Aug;110:3-10. doi:10.1016/j.foodres.2017.11.031.
4. Hussain T, Tan B, Yin Y, et al. Oxidative stress and inflammation: What polyphenols can do for us?. Oxid Med Cell Longev. 2016;2016:7432797. doi:10.1155/2016/7432797
5. Smulders MJM, van de Wiel CCM, van den Broeck HC, et al. Oats in healthy gluten-free and regular diets: A perspective. Food Res Int. 2018;110:3-10. doi:10.1016/j.foodres.2017.11.031
6. Cheng YC, Sheen JM, Hu WL, et al. Polyphenols and oxidative stress in atherosclerosis-related ischemic heart disease and stroke. Oxid Med Cell Longev. 2017;2017:8526438. doi:10.1155/2017/8526438
7. Joyce SA, Kamil A, Fleige L, Gahan CGM. The cholesterol-lowering effect of oats and oat beta glucan: Modes of action and potential role of bile acids and the microbiome. Front Nutr. 2019;6:171. doi:10.3389/fnut.2019.00171
8. Storz MA, Iraci F. Short-term dietary oatmeal interventions in adults with type 2 diabetes: A forgotten tool. Can J Diabetes. 2020;44(4):301-303. doi:10.1016/j.jcjd.2019.08.020
9. Lu K, Yu T, Cao X, et al. Effect of viscous soluble dietary fiber on glucose and lipid metabolism in patients with type 2 diabetes mellitus: a systematic review and meta-analysis on randomized clinical trials. Front Nutr. 2023;10:1253312. doi:10.3389/fnut.2023.1253312
10. U.S. Department of Agriculture. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.
11. Jovanovski E, Mazhar N, Komishon A, et al. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2020;111(2):471-485. doi:10.1093/ajcn/nqz292
12. Al-Snafi A. The nutritional and therapeutic importance of Avena sativa – An overview. Int J Phytotherapy. 2015;5(1):48-56.
13. Thies F, Masson LF, Boffetta P, Kris-etherton P. Oats and CVD risk markers: a systematic literature review. Br J Nutr. 2014;112 Suppl 2:S19-30. doi:10.1017/S0007114514002281
14. Chang HC, Huang CN, Yeh DM, et al. Oat prevents obesity and abdominal fat distribution, and improves liver function in humans. Plant Foods Hum Nutr. 2013;68(1):18–23. doi:10.1007/s11130-013-0336-2
15. Shehzad A, Rabail R, Munir S, et al. Impact of oats on appetite hormones and body weight management: A review. Curr Nutr Rep. 2023 Mar;12(1):66-82. doi:10.1007/s13668-023-00454-3
16. Valido E, Stoyanov J, Bertolo A, et al. Systematic review of the effects of oat intake on gastrointestinal health. J Nutr. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245
17. Oliver PJ, Arutla S, Yenigalla A, Hund TJ, Parinandi NL. Lipid nutrition in asthma. Cell Biochem Biophys. 2021 Sep;79(3):669-694. doi:10.1007/s12013-021-01020-w
18. Jayachandran M, Chen J, Chung SSM, Xu B. A critical review on the impacts of β-glucans on gut microbiota and human health. J Nutr Biochem. 2018;61:101-110. doi:10.1016/j.jnutbio.2018.06.010
19. McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017;117(2):251-264. doi:10.1016/j.jand.2016.09.021
20. Chen O, Mah E, Dioum E, et al. The role of oat nutrients in the immune system: A narrative review. Nutrients. 2021;13(4):1048. doi:10.3390/nu13041048
21. Weyh C, Krüger K, Peeling P, Castell L. The role of minerals in the optimal functioning of the immune system. Nutrients. 2022;14(3):644. doi:10.3390/nu14030644
22. Rebello CJ, O’Neil CE, Greenway FL. Dietary fiber and satiety: The effects of oats on satiety. Nutr Rev. 2016;74(2):131-147. doi:10.1093/nutrit/nuv063
23. Dvořáček V, Kotrbová-Kozak A, Kozová-Doležalová J, et al. Specific avenin cross-reactivity with G12 antibody in a wide range of current oat cultivars. Foods. 2022;11(4):567. doi:10.3390/foods11040567

Important Notice: This article was also published at www.verywellhealth.com by Cristina Mutchler where all credits are due. Medically reviewed by Aviv Joshua, MS, RDN