Oats undoubtedly share the spotlight with eggs as a top weight-loss-friendly breakfast choice. If experts aren’t recommending one, it’s the other. But what makes oats so healthy? And what kind of oats should you eat? To answer these questions, we’ve gathered insights from registered dietitians — the food and nutrition experts — to help you learn about all things oats.
The Nutritional Benefits of Oats
Dietitians include oats in their playbooks for a couple of reasons. First, there’s beta-glucan, a soluble fiber that works wonders for your well-being. From satiating your appetite to keeping your cholesterol levels in check, it’s a smart nutrient to include in your diet.
Beyond that, oats release energy slowly compared to other carbs, which means they won’t leave your energy levels crashing mid-morning.
Nutritionally speaking, this whole grain offers essential nutrients that help you feel your best, like manganese, phosphorus, zinc, and thiamine. Calorie-wise, it’s also a smart choice, as a 1-cup serving contains 154 calories, 3 grams of fat, 27 grams of carbs, 4 grams of fiber, and 5 grams of protein, according to the U.S. Department of Agriculture.
Considering these nutritional advantages, it’s no surprise that oats are highly recommended by health experts.
What Nutritionists Say About Oatmeal
To provide a well-rounded perspective, we spoke with registered dietitians to get their take on oats.
Caitlin Waddle, RDN, founder of Sprout Pediatric Nutrition, says, “Oats stand out as an excellent fiber source, making them my top pick for a satisfying and blood sugar–steadying breakfast. Plus, their versatility extends to snack time as well.”
Emily Baylosis, RDN, specifies that “steel-cut oats are my recommendation due to their minimal processing and rich texture.” Other dietitians echoed similar sentiments, emphasizing the importance of choosing whole and minimally processed grains for optimal health benefits.
How Many Times a Week Should You Eat Oatmeal?
The answer to this question depends on your individual dietary needs and taste preferences. According to dietitians, there’s no one-size-fits-all solution. However, many experts agree that incorporating more oats into your diet can be a healthy choice.
If you’re aiming to reduce cholesterol, research suggests targeting 3 grams of soluble fiber per day. The good news is that a single serving of oatmeal provides a solid 2 grams. Add another soluble fiber–rich food to your daily intake and you’re good to go. For those focusing on heart health, making oats a daily ritual might be a smart move.
Kaeti Shurling, RD, emphasizes, “Oats are a really versatile food. Spruce them up a bit by tossing in some berries or a dollop of nut butter, and suddenly you’ve got a whole new flavor in your bowl.” The flexibility of oats makes them an easy ingredient to enjoy week after week without feeling like you’re stuck in a breakfast rut.
Which Variety of Oats Is Best?
There are three main varieties of oats, and the main differences lie in how the oats are processed. This impacts the texture, cooking time, and glycemic index.
Steel-Cut Oats
Dietitians Say: These are your best bet if you’re seeking the healthiest option. Steel-cut oats are processed the least of the three oat varieties, which means they’re the most beneficial for blood sugar control.
Best For: Those who enjoy a more textured oatmeal with a slightly nutty flavor. It should be noted that steel-cut oats take the longest to cook, so patience or meal prep is required.
Old-Fashioned Rolled Oats
Dietitians Say: These oats win the popularity contest. You’ll see it as the preferred choice in most recipes.
Best For: Those who prefer a chewy and somewhat creamy textured oatmeal. Ideal for a classic bowl of oatmeal, as a base for overnight oats, or for use in cookies.
Instant Oats
Dietitians Say: These are best recognized by their convenient brown packages. While they are quick to cook, they are the most processed choice.
Best For: Those who prefer a softer, smoother texture. Great for people prioritizing convenience on busy mornings, but keep in mind that instant oats might not provide the same hunger fullness as less processed options.
The Bottom Line
Whether you prefer the heartiness of steel-cut oats, the convenience of instant oats, or the classic appeal of old-fashioned rolled oats, they all offer nutritional benefits and culinary versatility. So why not grab some oats on your next grocery shopping trip? You may find it’s the perfect whole grain to include in your weekly eating pattern to elevate your health.
Editorial Sources and Fact-Checking
- Ciecierska A, Drywień ME, Hamulka J, et al. Nutraceutical Functions of Beta-Glucans in Human Nutrition. Roczniki Państwowego Zakładu Higieny. 2019.
- Temple NJ. Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion. Nutrients. January 4, 2018.
- How Long Does Oatmeal Take to Digest? Bob’s Red Mill. April 4, 2022.
- The Nutrition Source: Oats. Harvard T.H. Chan School of Public Health. Accessed December 7, 2023.
- Oatmeal, Regular or Quick, Made With Water, No Added Fat. FoodData Central. U.S. Department of Agriculture. October 30, 2020.
- Gulati S, Misra A, and Pandey RM. Effects of 3 G of Soluble Fiber From Oats on Lipid Levels of Asian Indians — A Randomized Controlled, Parallel Arm Study. Lipids in Health and Disease. April 4, 2017.
- Zhang K, Dong R, Hu X, et al. Oat-Based Foods: Chemical Constituents, Glycemic Index, and the Effect of Processing. Foods. June 7, 2021.
