Benefits of Oatmeal: How Healthy Is Oatmeal?

Ask any bodybuilder what’s on his daily menu and chances are, they’ll mention oats at some point. Because oats nutrition includes loads of fiber and slow-digesting carbs, this breakfast staple can fuel your workouts and boost overall health. 

Oats are a great addition to any muscle-building diet. Depending on your preferences, you can use them in oatmeal, porridge, omelets, healthy protein shakes, or homemade desserts. Plus, they’re a much better choice than white rice or pasta when you’re on a low sugar diet plan. 

When it comes to oats nutrition, expect to get plenty of protein, fiber, complex carbohydrates, and minerals. A half-cup of raw oats, or one serving, boasts 13 grams of quality protein and 20% of the daily recommended iron intake. 

This superfood is the carb of choice for most athletes. Even if you’re on a low-carb diet, you can still start your day with a bowl of oatmeal. In fact, it might be exactly what you need to replenish your glycogen stores after a night-long fast. 

But not all oats are created equal. 

There’s instant oats, old-fashioned oats, rolled oats, steel-cut oats, oat bran, and everything in between. Each variety has a different texture and nutritional value. 

Today we’ll discuss these differences and take a closer look at the benefits of oatmeal. We’ll also show you how to choose the healthiest oats to get the most nutritional bang for your buck. Let’s get into it! 

What Are Oats and Oatmeal?

Oat (Avena Sativa) is a cereal grain that grows in temperate regions. It comes from the Poaceae grass family and is harvested for its seeds, which are either ground into oat flour or crushed into oatmeal. 

Generally, the term “oats” refers to the whole form of oats. When these grains are flattened or rolled and cut thinly, they’re referred to as oatmeal. Porridge, on the other hand, is a breakfast dish consisting of boiled oats or other grains. 

Whole oats provide decent amounts of protein. They’re also a great source of slow-digesting carbs, fiber, phosphorus, magnesium, and vitamin B1. Beta-glucan, a soluble fiber in oats, protects against heart disease due to its ability to lower bad cholesterol (LDL) levels. 

Loaded with fiber, oatmeal also inhibits hunger and keeps your blood sugar stable. Some studies suggest that it acts as a prebiotic, leading to better digestive health. We’ll discuss these aspects later, so stay tuned! 

What makes this superfood popular among bodybuilders is its convenience and high nutritional value. The fiber in oatmeal slows down carbohydrate absorption into the bloodstream, offering steady energy.  

Plus, it’s easy to incorporate oats into your diet — use these ideas for inspiration:

• Add oats to high-protein pancakes, brownies, or waffles
• Soak them in water or almond/coconut milk overnight and garnish with walnuts, berries, or extra dark chocolate chips
• Mix whey protein, oats, almond milk, and peanut butter for a guilt-free treat
• Add old-fashioned oats to protein shakes and smoothies to stay full longer
• Use oats in frittatas, omelets, trail mixes, high-protein pudding, or homemade crackers

As mentioned earlier, some types of oats are healthier than others. 

Generally, oat bran and old-fashioned oats are your best bet. Flavored oatmeal products contain added sugar and may have more calories than a Snickers bar. 

Which Oats Are the Healthiest?

These grains are cut, flattened, and steamed in different ways — hence the different types of oatmeal available. 

• Whole oat groats are the most nutritious but take the longest to cook. Raw oats, on the other hand, are inedible. 
• When the groats (kernels) are cut into two or three pieces, you get steel-cut oats. These are also known as Irish oatmeal. 
• Scottish oatmeal, another popular variety, is made by stone grinding the kernels. 
• Old-fashioned oats, or rolled oats, are produced by steaming the groats and then rolling them into flakes. Instant oats are rolled thinner and steamed longer. 
• Another popular choice is oat bran. Compared to traditional oatmeal, it contains more protein and fiber. It also provides larger amounts of iron, potassium, and other minerals. 

So now that you know the different types of oats and oatmeal, which one is best for you? 

Whole oat groats provide the most nutrition per calorie because they are the least processed variety. Unfortunately, they’re not widely available in stores and can take over an hour to cook. 

The next best choice is steel-cut oats followed by rolled oats. Since they’re cut into small pieces, they cook faster than whole oat groats and boast a high nutritional value. 

As you would expect, quick or instant oats undergo extensive processing and may contain added sugar. They cook quickly and taste good but are the least nutritious. 

Next, we’re going to discuss the potential health benefits and nutritional value of rolled and steel-cut oats. We’ll show you how they compare to other oat varieties and why they’re a great choice for your diet. 

Oats Nutrition Facts

Packed with protein and complex carbs, oats may improve your ability to build mass and recover from training. Plus, this grain is rich in potassium, calcium, and other electrolytes that regulate nerve and muscle function. 

Generally, a serving of uncooked steel-cut or rolled oats is about a half-cup (2.75 ounces) and provides the following nutrients:

• 303 calories
• 13.2 grams of protein
• 51.7 grams of carbs
• 8.3 grams of fiber
• 5.4 grams of fat
• 167% of the daily value (DV) of manganese
• 20% of the DV of iron
• 54% of the DV of copper
• 28% of the DV of zinc
• 33% of the DV of magnesium
• 33% of the DV of phosphorus
• 50% of the DV of vitamin B1
• 21% of the DV of vitamin B5 

Oats are also chock-full of amino acids. A single serving offers 65% of the recommended daily intake (RDI) of tryptophan, 37% of the RDI of leucine, and 39% of the RDI of isoleucine. You’ll also get large doses of valine, cysteine, arginine, and glutamine. 

The same quantity of oat bran supplies the following:

• 200 calories
• 14.1 grams of protein
• 53.8 grams of carbs
• 12.5 grams of fiber
• 5.7 grams of fat
• 24% of the DV of iron
• 48% of the DV of phosphorus
• 45% of the DV of magnesium
• 199% of the DV of manganese
• 67% of the DV of selenium
• 79% of the DV of vitamin B1

Calorie per calorie, oat bran is more nutritious than steel-cut and rolled oats. It’s cooked the same way as oatmeal and has a smooth texture. You can even mix it with water and drink it between meals to boost your fiber intake and stay full longer. 

Are Instant Oats Healthy? 

Instant oats lose valuable nutrients during processing. 

One serving (1.4 ounces) has 151 calories, 6.6 grams of protein, 2.6 grams of fat, and 27.5 grams of carbs, including 4 grams of fiber. They’re significantly lower in vitamins and minerals compared to traditional oats. 

Some brands boast over 15 grams of sugar per serving. Not to mention those containing artificial flavors, high-fructose corn syrup, and other fillers. 

As a rule of thumb, only buy oatmeal that contains a single ingredient — oats. 

Sure, if you’re in a rush, instant oats are a convenient option. Just make sure you choose an organic variety with no added sugars or synthetic flavors. 

Instant oats are a better choice than muffins or bagels, but they’re the least nutritious type of oatmeal. 

Your best bet is to buy steel-cut or rolled oats and soak them in water or almond/coconut milk overnight. Add a handful of almonds, strawberries, or walnuts to the mix in the morning for a balanced breakfast.

Better yet, combine them with chocolate or vanilla protein powder to get more flavor and nutrition. Another option is to add chia seeds, which are loaded with fiber and omega-3s. 

Oatmeal Health Benefits

Oats have more than double the protein of brown rice, making it ideal for athletes. Plus, it’s rich in slow-digesting carbs and essential minerals that fuel sports performance. 

Manganese, for example, supports glucose metabolism, bone development, and antioxidant protection. 

It also helps your body break down protein and produce glutamine. This mineral accelerates tissue repair and post-workout recovery reports the Canadian Academy of Sports Nutrition. 

Magnesium, one of the most abundant minerals in oats, regulates energy metabolism, and neuromuscular function. Additionally, it may improve athletic performance and cardiorespiratory health. 

Phosphorus, on the other hand, contributes to ATP (adenosine triphosphate) production, muscle repair, and protein synthesis. A diet high in this nutrient can make it easier to build lean mass and recover from exercise. 

The B vitamins in oats help your body metabolize protein, carbs, and fats. They also keep your energy levels stable and speed up cellular repair. 

All in all, this grain is a fantastic source of energy for bodybuilders and other athletes. Let’s go over its key benefits! 

Oats Nutrition: Effects on Satiety and Hunger 

Despite their high-carb content, oats may aid in fat loss and help you get shredded by increasing satiety. 

An earlier study published in the European Journal of Clinical Nutrition reports that oatmeal is 209% more filling than white bread. It’s also more satiating than apples, whole grain pasta, baked beans, cheese, eggs, and even beef. 

Beta-glucan and other soluble fibers in oats delay stomach emptying and suppress appetite. At the same time, they stimulate the release of peptide Y-Y (PYY) and other hormones that boost fullness. 

Oats Nutrition: Digestive and Gut Health

This whole grain supports digestive health through several mechanisms. 

First of all, it keeps you regular and may prevent colon cancer due to its high fiber content. Second, it contains prebiotics that feeds the good bacteria in your gut, according to a 2013 review in the journal Nutrients. 

Clinical evidence suggests that oatmeal porridge may improve gut microbial functions and reduce inflammation. A healthy gut supports immune function, proper digestion, nutrient absorption, and weight loss. 

Oats Nutrition: Blood Sugar and Cholesterol

High blood sugar is a contributing factor to insulin resistance, diabetes, and metabolic syndrome. In the long run, it may increase your risk of heart disease. 

Something as simple as adding oats to your diet may help reduce blood sugar levels and keep diabetes at bay. If you already have diabetes, oatmeal can help you manage its symptoms and prevent complications. 

In a clinical trial, healthy subjects who consumed 25 grams of carbs from fermented oats had significantly lower postprandial insulin and blood sugar levels than those who received a glucose solution. 

Another study has found that diabetic patients who ate either 50 or 100 grams of oats daily for one month experienced major improvements in blood sugar levels, blood lipids, and body weight. 

Oatmeal health benefits are largely due to beta-glucan and other types of dietary fiber. According to Harvard Health, rolled oats have a low to moderate glycemic index (55 ± 2), so they’re unlikely to cause blood sugar spikes. The glycemic index of instant oats, by comparison, is 79 ± 3. 

Furthermore, a recent study published in the European Journal of Clinical Nutrition states that soaking oats in skimmed milk overnight doesn’t affect their glycemic index. As the researchers note, this grain elicits a lower glycemic response than most cereals.

Oats are good for your heart, too. 

Adding just 3 grams of oat beta-glucan to your daily meals may reduce total cholesterol by 0.30 millimoles per liter and LDL cholesterol by 0.25 millimoles per liter, reports a 2014 review published in the American Journal of Clinical Nutrition. This effect is even stronger in people with diabetes or higher baselines LDL cholesterol. 

Jump-Start Your Day with a Bowl of Oatmeal

Few foods can compete with oatmeal when it comes to a healthy breakfast. Loaded with heart-healthy fiber and protein, this whole grain will supercharge your workouts and keep you full for hours. 

Now that you know more about oats nutrition, go and experiment in the kitchen. Porridge isn’t your only option. 

Try some delicious apple and cinnamon oat muffins, mix berries and Greek yogurt into overnight oats, or turn a scoop of whey protein powder into the best breakfast ever by stirring it into oatmeal. You can even mix oats with eggs, broccoli, tuna, or chicken breast for a balanced post-workout meal. 

What’s your favorite way to cook oats? Are there any recipes you would like to share? Let us know in the comments section below!