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Oatmeal makes for a nutritious breakfast, whether you're looking for a satisfying meal before a busy day or a source of energy to power through an intense workout. But how you prepare it matters. We spoke with several dietitians to explore oatmeal's key benefits and get their expert advice on how to prepare it for maximum health benefits. Plus, we've included some creative recipes to inspire you to switch up your breakfast routine.
Oatmeal's Key Health Benefits
Oatmeal is often considered a healthy choice, but do you know why?
Promotes Healthy Digestion
Oatmeal is rich in fiber, which is beneficial for easing digestive issues such as constipation and other gastrointestinal problems that can make bathroom trips uncomfortable, says Lauren Minchen, MPH, RDN, CDN. A serving of oatmeal provides about 4 grams of this essential fiber, she explains.
"Oats contain both soluble and insoluble fiber, which can help increase the bulk and size of your stool, making it easier to pass," says Amy Gorin, RDN.
Boosts Energy Levels
Oatmeal is an excellent whole grain to include in your daily diet, whether for a nutritious breakfast or an afternoon snack, thanks to its high content of energy-boosting B vitamins, according to Brigitte Zeitlin, MPH, RD, CDN. These vitamins are essential for supporting healthy cell function, converting food into energy, and more. Oatmeal is also packed with magnesium, which helps reduce stress and provides a good amount of fiber.
"Oats are also packed with iron, calcium, magnesium, and vitamin B6, along with some potassium and protein," says Minchen. "Calcium, magnesium, and potassium help maintain nerve and muscle function, regulate water balance in the body, while vitamin B6 supports cardiovascular health, brain function, mood, and energy levels. Protein aids in strengthening skin, nails, hair, and immune function."
Boosts Hydration Levels
Oatmeal is excellent for hydration. Although oats might not be the first food that comes to mind when thinking about staying hydrated, they have a surprisingly high water content when cooked, says Gorin. As oats cook, they expand and absorb the water or milk used in the process.
"Like other cooked grains, oats absorb water during cooking," says Jordan Hill, MCD, RD, CSSD. "When you eat cooked oats, you’re also boosting your hydration for the day. It's a win-win!"
Hill adds that oats are packed with various bioactive compounds, such as caffeic acids, coumaric acids, and hydroxybenzoic acids. These compounds, Hill says, can support gut health and immunity while also helping to lower cholesterol.
Ideal for Gluten-Free Diets
"Oats are naturally gluten-free, making them an excellent choice for individuals with celiac disease or gluten sensitivity," says Hill. Consuming gluten-free oatmeal helps avoid digestive issues linked to gluten, as well as other possible side effects like headaches or skin rashes.
Though most oats are gluten-free, there's a chance of cross-contamination. Oats are commonly processed in facilities that also handle gluten-containing grains like wheat and barley. Be sure to check that the package has a certified gluten-free label for assurance.
How to Choose and Prepare Nutritious Oatmeal
When preparing oatmeal, prioritize maintaining its nutritional benefits by avoiding added sugars. "If you're aiming for a nutritious option, be cautious with flavored varieties, as they can contain a lot of sugar," says Zeitlin.
Additionally, stick to the recommended daily serving size to reap all the health benefits. Zeitlin suggests opting for plain, unsweetened oats (whether instant, regular, rolled, or steel-cut).
Start with 1/2 cup of dried oats and combine it with your preferred milk or water. Add your choice of flavors and toppings, such as fresh fruits, nuts, or seeds, or try a savory version with ingredients like pesto, cheese, or sun-dried tomatoes. "You can also prepare overnight oats for a chilled cereal option or stick with the traditional hot variety," says Zeitlin.
There are additional ways to enjoy oats that don’t require making oatmeal as well. Minchen suggests adding oats or oatmeal to a smoothie to enhance its protein and fiber content while also giving it a thicker consistency if you prefer that texture in your smoothie. "Incorporating oats into baked goods boosts the fiber and protein of traditionally sweet treats, which may help with portion control and cravings," says Minchen.
Creative Oatmeal Recipe Ideas
For more oatmeal inspiration, try these mouthwatering and cozy recipes.
Savory Oatmeal with Spinach and Poached Eggs
Greg DuPreeA simple savory oatmeal with egg and spinach is the breakfast you didn’t realize you were craving. Cooking the oats with onions in the skillet creates a creamy, risotto-like consistency, and mixing in a generous amount of Parmesan brings a rich, cheesy flavor.
Overnight Oats with Strawberries and Toasted Almonds
Jen CauseyIf you're pressed for time in the morning, you can prepare this bowl of overnight oats the night before. In the morning, simply top it with strawberries and almonds for a nutritious and satisfying breakfast.
Baked Oatmeal with Cranberries and Almonds
Con PoulosThis whole-grain dish is like a casserole-cookie fusion (and healthier than leftover pie) that you can prepare in advance. Swap almonds for any nut you have available to suit your taste.
Tropical Instant Oatmeal Blend
Victor ProtasioThis oatmeal mix infuses the classic breakfast with a tropical flair. For a healthier option, skip the brown sugar and sweeten it with a bit of honey instead.
Berry-Stuffed Baked Oatmeal
Victor ProtasioElevate simple oats with this berry-filled recipe that's ideal for gatherings. A touch of maple syrup provides the perfect balance of sweetness, while whole milk forms a creamy foundation for the oats.
