7 Reasons Why Oatmeal Should Be Your Favorite Superfood
Taste of Home
Lately, exotic grains like quinoa, freekeh and spelt have gotten a lot of attention. But let's not forget about oatmeal, the easy-to-pronounce breakfast staple that's just as nutritious.
In 1877, Quaker Oats was registered as the first trademark for breakfast cereal. (See what the Quaker Oats man looked like in real life!) Since then our love for oatmeal has not slowed down. In fact, if you search #oats and #oatmeal on Instagram, you will find that there are more than five million posts tagged. The images range from quick breakfast recipes to desserts and even savory dishes.
Don’t let trendy exotic grains trip you up; oats are still wildly popular because they’re versatile, inexpensive, packed with nutrition.
7 Powerful Health Benefits of Oatmeal
1. It Controls WeightÂ
A recent study published in the Journal of the American College of Nutrition found that oats help stave off hunger. Study participants experienced longer periods of fullness compared to a breakfast of ready-to-eat cereal with the same calories. If you are trying to slim down, try this 5-star Oh-So-Good Oatmeal recipe.
2. It’s Good for Your Gut
Oats can act as probiotics, which help feed the growth of helpful bacteria in our gut. These healthy bacteria can help boost the immune system and promote gastrointestinal health, especially in people with GI disorders.
3. It Keeps You Moving
The soluble fiber in oats creates a gel when it comes in contact with water, which helps guard against constipation and diarrhea. To help relieve constipation, increase fiber intake slowly so that you will avoid bloating, gas and diarrhea.
4. It Controls Blood Sugar
The high fiber in oats helps slow down the rate that carbs are absorbed into the blood. That’s good new for people with diabetes, since this high-carb food won’t cause blood sugar to spike the same way refined carbs can.
5. It Slows Aging
Polyphenols in oats are antioxidants that can help slow the aging process by protecting cells from damage.
6. It Lowers Blood Pressure
Including whole grains as part of a healthy diet is just one way foods can help reduce blood pressure, which is important because high blood pressure can lead to strokes.
7. It Decreases Cholesterol
Studies have shown that oats can help to lower LDL cholesterol (the bad kind), and may also boost levels of HDL cholesterol (the good, protective kind).
Don’t let the hype around “new” ancient grains keep you from good ol’ oats. That humble bowl of oatmeal that our grandparents ate for breakfast every day was a superfood before superfoods were a thing!
Ready for Some Oaty Inspiration?
Cool Summertime OatmealStart this breakfast the night before so you can get a few extra z's in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana
Also check out our
diabetic-friendly oatmeal recipes.
Bananas Foster OatmealThis oatmeal tastes like bananas Foster, my favorite dessert. If you can’t find rum extract, double the vanilla. —Carol Touchton, Seffner, Florida
Overnight Baked OatmealThese pancakes have less sodium per serving than other pancakes made from mixes. Decrease sodium even further by stretching the mix with banana, oats and walnuts. - Patricia Swart, Galloway , New Jersey
Carrot Cake OatmealThis warm breakfast cereal made in the slow cooker is a great way to get your veggies in the morning and keep a healthy diet! For extra crunch, I garnish individual servings with ground walnuts or pecans.—Debbie Kain, Colorado Springs, Colorado
Pineapple OatmealOatmeal for breakfast is a standard item, but I like to mix it up a bit. This version gets some natural sweetness from pinapple juice and tidbits. It is definitely worth trying! —Maria Regakis, Somerville, Massachusetts
Cranberry-Walnut OatmealMy family loves cranberries but we can get them fresh only during the holiday season. This recipe lets us enjoy the tartness of cranberry with the comfort of oatmeal all year long. —Teena Petrus, Johnstown, Pennsylvania
Overnight Maple OatmealI tasted muesli on a trip to Switzerland, and when I came home, I made it my way. Keep things interesting (and avoid midmorning munchies) by adding different fruits and nuts every day. —Maddie Kirk, Springfield, Pennsylvania
Fruit & Nut Baked OatmealIn my part of the Midwest, baked oatmeal is a Mennonite specialty. My daughters are always delighted if we have leftovers for them to take home.—Fancheon Resler, Albion, Indiana
Overnight OatmealStart this breakfast the night before so you can get some extra sleep in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana.
Brown Sugar & Banana OatmealOatmeal is a favorite breakfast food, quick, easy and filling. I came up with this version by using some of the same ingredients from my favorite breakfast smoothie. Add bran cereal for a heartier taste and more fiber. A brown sugar substitute and soy milk also blend in well. —Jessi Rizzi, Odenton, Maryland
Spiced Apple OatmealThese easy apple-y oats let your family have a warm and cozy breakfast no matter how busy you are. —Teri Rasey, Cadillac, Michigan
Overnight Cherry-Almond OatmealWould you like breakfast ready for you when the sun comes up? If so, try my hot cereal. It's so simple—just place the ingredients in the slow cooker and turn it on before you go to bed. In the morning, enjoy a healthy, warm and satisfying dish. —Geraldine Saucier, Albuquerque, New Mexico
Raisin Nut OatmealThere’s no better feeling than waking up to a hot, ready-to-eat breakfast. The oats, fruit and spices in this homey meal cook together while you sleep! —Valerie Sauber, Adelanto, California
Slow-Cooked Fruited Oatmeal with NutsThe beauty of this breakfast is that you can set the slow cooker overnight and, with nothing more than a ladle, spoons and bowls, feed a crowd in
the morning. —Trisha Kruse, Eagle, Idaho
Gluten-Free Baked OatmealThis fruity, delicious oatmeal would be so good served with vanilla soy milk. Give it a try! — Jennifer Banyay, NorthRidgeville, Ohio
Oatmeal Brulee with Ginger CreamThis is an awesome dish for a chilly morning. I love the crispy, caramelized top and raspberry surprise at the bottom.
—Yvonne Starlin, Portland, Tennessee
Michigan Fruit Baked OatmealWhole-grain oatmeal is a delicious way to start every day. For a change, swap chunks of granny smith apples for the dried fruit. Leftovers warm well in the microwave.—Jeanette Kass, Ravenna, Michigan
Peanut Butter Banana OatmealThe classic flavors of peanut butter and bananas come together in this yummy oatmeal. It’s a healthy recipe that fits in my diet and satisfies my husband’s taste buds at the same time. We enjoy it often. —Debbie Perdue, Westland, Michigan
Amish Baked OatmealBrown sugar and spice and everything nice-like cinnamon, coconut, oats and chips-are layered together in pretty jars of yummy, ready-to-bake cookies. A quick and easy gift idea that's appreciated any time of year, it was shared by our Test Kitchen.
Originally Published: January 30, 2019
Updated: Nov. 17, 2023
