By Lucy Yanckello, Ph.D.
Oatmeal has a reputation as the plain, dutiful breakfast you eat because you should. Although it looks like a simple bowl, oats are one of the most studied grains in the world, and few breakfast foods can compete on fiber front. How much you get out of your bowl of oatmeal comes down to the type of oats you choose and what you pair it with.
Is oatmeal healthy? How healthy is oatmeal?
Oatmeal is one of the healthiest breakfast foods you can opt for. Oats are a whole grain, so the bran, germ, and endosperm all stay intact. This is where the high levels of fiber, B-vitamins, and minerals come from. A half cup of dry oats give you around 4 grams of fiber and 6 grams of protein. Most of the fiber content is beta-glucan, a soluble fiber that forms a gel in your digestive tract and slows digestion, steadies blood sugar and feeds the beneficial bacteria in your gut.
What is the healthiest way to eat oatmeal? Is oatmeal better for you with milk or water?
The healthiest way to eat oatmeal is to make a dish you enjoy, building from plain oats. Pairing oatmeal with protein and a healthy fat like nut butter, yogurt, seeds, or chopped nuts slows the rise in blood sugar and will keep you fuller for far longer than oats on their own.
Choosing between milk and water as the liquid component comes down to what you want the texture of your oatmeal to be. Water keeps the oatmeal lighter and allows you to taste the flavor of the oats, while milk adds a bit more protein and calcium and creates a creamier texture. Milk-based bowls like Wildgrains Fruits & Crunch Oats - Apple & Cinnamon fold in real milk with rolled oats, fruit, pecans and chia seeds and provide 14 grams of protein.
What is the healthiest milk for oatmeal?
The healthiest milk for oatmeal is one that adds protein without increasing the sugar content. Dairy milk gives the most protein per cup along with calcium and vitamin D, which makes it a strong choice if you tolerate it. Soy milk is the closest plant-based match on protein. Almond milk is lighter and lower on protein, so the unsweetened version is the better pick if you opt for it. Oat milk brings in a little extra beta-glucan and natural sweetness, though it also runs higher in carbohydrates. Whichever you pick, checking the label for added sugar matters more than the type of milk itself.
Is oatmeal healthier than eggs? Is oatmeal healthy for weight loss?
Oatmeal and eggs are less competitors than they are different tools in your nutritional toolbox. Eggs have more protein and bring in benefits such as vitamin D, but also have a higher level of cholesterol. Oatmeal, however, wins on fiber which eggs do not contain, and also plays a role in lowering cholesterol. Oatmeal has an advantage for weight loss because beta-glucans slow how quickly your stomach empties and influences the hormones that signal fullness. Oat-based breakfasts have been linked to eating less later in the day compared with other types of cereals. The most effective options borrow from both sides, pairing oats with protein so you get the staying power of both protein and fiber together, exactly how Wildgrains Fruits & Crunch Oats - Banana & Peanut Butter bowl is built.
What organ is oatmeal good for? Do cardiologists recommend oatmeal?
Oatmeal is best known for what it does for your heart. Beta-glucan binds with cholesterol in your intestine and carries it out of the body. This lowers the amount of LDL cholesterol (the “bad” cholesterol) circulating in your blood. Your gut and liver benefit too, since beta-glucan also feeds your good gut bacteria and aids the liver in processing fats. Cardiologists do commonly recommend oats, and oats carry one of the few federally authorized heart health claims allowed on a food label.
Can eating oatmeal lower cholesterol? What kind of oatmeal is good for lowering cholesterol?
Yes, eating oatmeal can lower cholesterol. Results from nutritional trials point to roughly 3 grams of beta-glucan a day being enough to meaningfully reduce LDL cholesterol. This is roughly what you get in one and a half cups of cooked oatmeal. Whole oat forms have the highest amount of beta-glucan, so stick to oat bran, steel-cut oats, or old-fashioned rolled oats. Processed instant packets often contain less oat and more sugar, which works against this benefit. Consistency matters more than volume, and many people find one small bowl daily is easier to sustain than an occasional large bowl.
Is there a downside to eating oats? Is it healthy to eat oats every day?
Oats are safe for most people and the downsides are minor. Adding fiber quickly into your diet can cause gas and bloating, so gradually increasing your intake and making sure to drink enough water generally makes the transition easier. Pure oats are naturally gluten free, but many are processed alongside wheat so those who avoid gluten should check to make sure the brand they opt for says certified gluten free.
What is the healthiest type of oatmeal? What is the best type of oats?
Steel-cut oats are the least processed, hold onto the most fiber, and digest the slowest meaning they keep blood sugar the steadiest. Rolled oats sit just behind and are nearly identical nutritionally, with the advantage of a shorter cooking time. Quick and instant oats are cut and rolled thinner so they digest faster meaning they raise blood sugar more, and flavored packets often add sugar on top. The best oats are ones that you will eat consistently, which for most means rolled oats. Wildgrain’s Fruits & Crunch Oats - Triple Berry layers rolled oats with raspberries, blueberries, and strawberries so you get the benefits of added fiber from the fruits, too.
Where can I buy the best oatmeal for home delivery?
At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, fresh pastas, and more. Some of our popular items include Wildgrain’s Fruits & Crunch Oats - Apple & Cinnamon, Wildgrain’s Fruits & Crunch Oats - Triple Berry, and Wildgrain's Fruits & Crunch Oats - Banana & Peanut Butter. Learn more about Wildgrain and our artisanal baking and cooking methods.
Best Pastry Home Delivery Service: How Wildgrain's Pastry Delivery Works
Wildgrain's pastries are prepared in independent, artisanal bakeries with high quality ingredients. The pastries are shipped frozen in insulated boxes and delivered direct to your home, anywhere nationwide. By shipping frozen, Wildgrain products maintain the highest quality, so you can enjoy fresh pastries at home. That's why customers consider Wildgrain among the best home delivery services for pastries.
About the Author
Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.
This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
