What to Know About Oatmeal + Health Benefits

All facts in this article about oatmeal health benefits are supported by science-backed studies.

As an oatmeal fanatic, I thought it was appropriate to briefly give an overview detailing why oatmeal is so good for you. Along with its associated health benefits. 

I truly love oatmeal and not only because it tastes amazing. But because it’s a powerful whole-food with so many nutritional benefits. I truly believe that food has the power to help you feel your best. And oatmeal is one of those! 

So let’s get into some oatmeal health benefits facts my gals! 

Oatmeal Health Benefits Overview

Oatmeal has been linked to lowering blood sugar levels and lowering risk of heart disease. Plus it’s also rich in antioxidants and polyphenols, in particular avenanthramides (yeah, that word’s a mouthful lol). Fun fact, avenanthramides are almost solely only found in oats! 

Avenanthramides have been shown to help lower blood pressure by producing nitric oxide (a gas molecule. Which helps dilate blood vessels and increase blood flow. High-level, this reduces your blood pressure, which is a good thing! Additionally, avenanthramides are also anti-inflammatory. 

Furthermore, oatmeal also contains a type of soluble fiber called beta-glucan that can increase growth of good bacteria in the gut!

Digestive Health and its Relation to Oatmeal

Ok, I know I briefly mentioned this earlier, but I wanted to expand more on beta-glucan. 

Beta-glucan is a type of soluble fiber that forms a thick, gel-like solution in your gut and is super helpful for increasing good gut bacteria in your digestive tract. Along with helping you feel of course. Additionally, beta-glucan is  linked with reducing LDL (this is the type of cholesterol that you don’t want) and total cholesterol levels. 

What is the Healthiest Type of Oatmeal? 

I hear this question all the time! 

Are quick oats not as nutritious as rolled oats? Are steel cut oats the only way to get all the nutrients? Etc. etc. 

So here’s the deets…

Technically, there is no “healthier” oatmeal. Both rolled oats and quick oats have the exact same nutrition profile. The only difference is in steel cut oats vs. rolled oats. 

Steel cut oats have a ton more fiber (since the husk is still on the grain) and slightly higher nutrients in them. However, this does not necessarily mean that they are healthier than rolled oats. Many people tend to have more difficulty digesting steel cut oats rather than old fashioned rolled oats. 

So if you like quick oats, continue eating them. Because you’re most likely getting the same amount of nutrients if you were to cook rolled oats or steel cut oats. 

Is Instant Oatmeal as Good for You as Regular Oatmeal? 

Yep! There is virtually no difference in the nutrition of quick/instant oatmeal vs. old fashioned rolled oats. 

Quick oats are basically just rolled oats that have been steam-cooked and rolled a second time – meaning that they will cook fast. However, the nutrients remain the same.

 So if you’re wondering which is better, instant or rolled oats – go with what you prefer. I personally like a mix of both, as they give oatmeal both a slight chewy and creaminess that you can’t get without mixing them! 

Oatmeal Recipes to Try Out 

After reading through that, I couldn’t just leave you without any oatmeal recipes to try. So here’s my top three healthy oatmeal bowl recipes you’ve got to try out! 

• The Best Vegan Oatmeal — my og recipe that is my go-to, mainly because you can easily customize it with whatever toppings you like and change up the flavor
• Blended Oatmeal — if you aren’t the biggest fan of the texture of oats, you have to try out blended oatmeal, because it is a gamechanger
• Brownie Oatmeal — it’s like eating warm brownie batter, that’s all I’ll say