Are oats healthy? Here's how to make them an even better breakfast.
You've likely heard health and nutrition experts highlight the benefits of eating a healthy, well-balanced breakfast — it's not called the most important meal of the day for nothing.
But when you're on the go, it can be difficult to find the time and motivation to plan and put together a meal that offers balanced nutrition. Could oatmeal be the answer?
Consumers are increasingly interested in purchasing whole grain oatmeal, according to a recent report from market research provider Wise Guy Reports. And that interest is forecasted to continue to skyrocket — market researchers cited both rising health consciousness and an increasing demand for convenient breakfast options.
Whether you're interested in prepping an oatmeal-based baked good or overnight oats, or even quickly whipping up good ol' fashioned stovetop oatmeal, here's what nutrition experts want you to know about adding oats to your regular meal rotation.
Are oats healthy?
The short answer: yes.
"Oats are a super nutrient-dense food that can support digestion, heart health and even weight management," registered dietitian Miranda Galati tells USA TODAY. "They contain a unique beta-glucan fiber that’s particularly powerful for lowering cholesterol and improving blood sugar."
If blood sugar is something you want to target specifically, you may want to opt for groats (whole oat kernels that only have the inedible hulls removed) or steel-cut oats (oat groats cut into smaller pieces), both of which take longer to digest and therefore have a lower glycemic index compared to rolled, old-fashioned (steamed, rolled and flattened oat groats) or instant oats (oat groats steamed and flattened for a longer period of time), according to the Harvard T.H. Chan School of Public Health.
Oatmeal fits under the category of whole grains, which as a whole contain more fiber, protein and micronutrients compared to refined grains. (Though refined grains, like white rice and white bread, still offer certain beneficial nutrients, too.)
The United States Department of Agriculture (USDA) recommends making half of your daily grain intake whole grains. While eating more “minimally-processed grains” is a good thing, Galati says, “it’s not necessary 100% of the time.”
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What is the healthiest breakfast?
Most dietitians will tell you that the term "healthiest" is subjective — it can vary depending on you, your body and your health goals.
That said, oats are "definitely one of the most nutritious breakfast foods," Galati says. She recommends making them an even better breakfast option by pairing them with other nutritious ingredients to make them "more filling and blood sugar friendly."
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"The carbohydrates in oats pair best with a source of protein, fat, and even some extra fiber for a better blood sugar response," she says. "Cook your oats in protein-rich milk like dairy or soy, serve with berries, and add a spoonful of nut butter. You can even stir in some egg whites or protein powder for a higher protein option."
Overall, Galati wants to remind consumers that there's no one-size-fits-all approach to eating healthy.
“The healthiest food in any category will depend on you, your budget, your culture, your health goals, and so much more,” she previously told USA TODAY. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.”