Oatmeal is a conflicting topic with some touting its benefits and others leaving it in the dust. So where does it stand and is oatmeal good for you?
Is oatmeal good for you?
That depends on who you ask. And it also depends on each specific body. Even the research is conflicting, whether it’s based on carbohydrates or grains, it makes it confusing to understand where oatmeal falls into the world of health.
Like everything, the health category of oatmeal depends on:
- How your body uses it.
- How you pair it or layer it with other foods.
- The time of day you eat it.
Let’s cut to the chase and break down the truth about whether oatmeal is good for you or not.
What the research says.
The research is split. Food companies would like you to believe that oatmeal has ‘cholesterol-lowering benefits’ while others would tell you it spikes your blood sugar, putting you on the roller coasters of highs and lows.
But if we move beyond the noise and look at oatmeal in itself, here’s what we could find.
Cons to eating oatmeal.
Let’s start with the bad first because it’s always good to end on a high note.
If we pulled all of the negatives out of oatmeal, here would be the list:
- It is a grain, meaning it has all of the anti-nutrient properties that grains do. Includes phytic acid, which has been studied to strip your body from absorbing the vitamins and minerals in the oats.
- It is a high starch or high carbohydrate food.So, in the end, yes, oats can spike your blood sugar, putting you on a “sugar-high” your body doesn’t necessarily agree with. This could potentially cause excess weight gain.
- It is a bland foodthat leaves many people to spice it up with an extra heaping mound of sugar or two. So problem number two now escalates into a third, fourth, and fifth problem.
Pros to eating oatmeal.
The paleo community and our low-carb fans believe there are no pros. But to create a realistic and simplistic approach to life, I don’t think it’s fair to discount a food without looking at the full story. Not to mention, it is potentially better than the majority of breakfast foods on the market.
Here are the pros:
- It contains a healthy amount of fiber.Given that over 90% of people are no longer getting sufficient amounts of fiber in their diet, oats can help push people past the critical threshold. Oats contain both soluble and insoluble fiber, linking them to potentially reducing cholesterol and diabetes.
- It contains a decent nutritional profile.Considering oats are not a form of produce {fruit or vegetables}, oats have a nutritional profile to look at. Definitely not one to toss out because of the carbohydrate load alone.
- They are versatile.There are countless ways to use oats or oat flour from breakfast to dinner. They make a great base for many healthy recipes that can simplify your diet.
- They are quick and easy.This is quite possibly the biggest reason I keep oats at home {especially true with children}. They are a quick and easy source of nutrition on the fly. From granola bars to granola or even a warm and comforting bowl of oatmeal in the morning, they are a pantry staple in our house.
Should you eat oats?
So, back to the original question… is oatmeal healthy? I think it is fair to say that the pros of oatmeal still outweigh the cons. Although it is important to note the cons given that oats are not an end all be all. The most important factor is listening to your body. How does it respond to a bowl of oats?
If you feel inflamed, become excessively gassy, or feel exhausted after you eat them, it’s probably best to skip them, at least for the time being.
If you’re worried about your weight, I promise you a bowl of oats a few times a week is not the culprit.
But the secret to making oats healthy is not eating them alone or with a heaping mound of sugar.
The addition of too much sugar is where people go wrong.
Maybe we should say oats can become what you make it?
What kind of oats should you eat?
If you dig into the nutrition difference between instant, rolled, old-fashioned or steel-cut, you’ll only find slight variations. In my opinion, it’s not worth worrying about. Eat the type you like. How you pair it is the essential element.
The best way to eat oats.
Like all foods, the best way to prepare a bowl of oats or consume them is in addition to a healthy source of protein and fat—the staples of a well-rounded meal.
Without protein and fat, oats are quickly digested and don’t leave you full for long.
If you’re making oats try adding these ingredients to boost satiety and nourishment:
Healthy fat additions:
- Finely shredded unsweetened coconut
- Hemp hearts
- Chia seeds
- Flax meal
- Pumpkin Seeds
- Buckwheat Groats
- Cocao Nibs
- Coconut Oil
- Nut Butter
- Coconut Milk Yogurt
- Collagen
- Vegan Protein Powder
- A soft-boiled or fried egg
- Cinnamon
- Nutmeg
- Raw Honey
Try this quick hack.
The easiest way to make oatmeal healthy and convenient is to up-level regular oatmeal to store for future use. Here is the recipe I use:
- 6 cups old-fashioned gluten-free oats
- 1/2 cup flax meal
- 1/2 cup Collagen Powder
- 2 teaspoons ground cinnamon
- 1 teaspoon salt
Mix it up and store it in an airtight container.
When you’re ready to make a warm bowl of oatmeal, add your preferred liquid, whether water or milk, in a 1:2 ratio. Once it’s warmed, add in fruit, healthy fats, and a sweetener, or keep it savory with some wilted spinach, salsa, and a soft-boiled egg.
The question is, do you prefer sweet or savory oatmeal?
