{"id":630748,"date":"2025-01-07T09:30:12","date_gmt":"2025-01-07T14:30:12","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=630748"},"modified":"2026-03-10T15:59:32","modified_gmt":"2026-03-10T19:59:32","slug":"oatmeal-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/oatmeal-benefits\/","title":{"rendered":"7 health benefits of oatmeal"},"content":{"rendered":"

A staple in American pantries, oats have been around for tens of thousands of years. The oat is a species of cereal grain native to parts of Asia and Europe, though dozens of countries worldwide grow and distribute oats today.<\/span><\/p>\n

While there are many ways to use oats, none are as popular as a warm, hearty bowl of oatmeal or porridge. Oatmeal is a cost-effective, accessible, and versatile breakfast option. Eating oatmeal may also be part of a balanced diet, given its nutrient density and array of health benefits. Here are seven more reasons to start your day with a bowl of oats.<\/span><\/p>\n

7 health benefits of oatmeal<\/span><\/h2>\n

Oatmeal is a rich source of many nutrients, especially complex carbohydrates, dietary fiber, and antioxidants. Eating oatmeal is associated with benefits related to <\/span>gut health<\/span><\/a>, heart health, and more.<\/span><\/p>\n

1. Boosts energy levels<\/span><\/h3>\n

The main macronutrient found in oatmeal is complex carbohydrates, says <\/span>Jenna Volpe, RDN<\/span><\/a>, an Austin-based dietitian and the owner of Whole-istic Living. But don\u2019t fret\u2014these starchy carbs are the good kind that serve as a fuel source for the body. \u201cComplex carbohydrates provide a more sustained release of energy over several hours compared to carbs from simple sugars,\u201d Volpe explains.<\/span><\/p>\n

While you might experience an energy crash from breakfast choices with added sugar, such as sugary cereals, oats promote stable energy levels. How so? The dietary fiber in oats is digested slowly, which keeps you feeling fuller for longer, says <\/span>Edmond Hakimi, DO<\/span><\/a>, a board-certified internal medicine physician in Calverton, New York.<\/span><\/p>\n

2. Supports gut health<\/span><\/h3>\n

The dietary fiber in oats doesn’t just promote energy and satiety\u2014it\u2019s critical for a healthy gastrointestinal tract. A serving of oats\u2014\u00bd cup dry or 1 cup cooked\u2014provides about 4 grams of fiber, Dr. Hakimi says, adding that it promotes regularity and <\/span>prevents constipation<\/span><\/a>.<\/span><\/p>\n

Oats are particularly rich in beta-glucan (\u03b2-glucan), a type of soluble fiber that acts as a prebiotic in the gut, says <\/span>Patricia Bannan, RDN<\/span><\/a>, a registered dietitian in Los Angeles and the owner of Wellness Intelligence. \u201cBeta-glucan feeds the beneficial bacteria in your gut, promoting a healthy microbiome,\u201d Bannan explains. \u201cIt forms a gel-like substance in the digestive tract, which can soothe the stomach and support regular bowel movements.\u201d<\/span><\/p>\n

3. Regulates blood sugar levels<\/span><\/h3>\n

\u201cOats have a <\/span>low glycemic index<\/span><\/a> and can help improve blood sugar levels and even reduce insulin requirements among people with Type 2 diabetes,\u201d Volpe says. In one <\/span>meta-analysis<\/span><\/a>, oats were found to reduce fasting blood glucose levels and improve blood sugar control after meals in adults with <\/span>Type 2 diabetes<\/span><\/a>. The blood sugar-stabilizing effects of oats may be attributed to the beta-glucans in oatmeal, adds <\/span>Supriya Rao, MD<\/span><\/a>, a board-certified gastroenterologist practicing at Integrated Gastroenterology Consultants in the Boston area.<\/span><\/p>\n

However, some types of oatmeal are better for blood sugar control than others. A <\/span>systematic review<\/span><\/a> found that thicker oats, such as oat groats or steel-cut oats, have better glycemic control compared to more refined oats, such as quick-cooking or instant oats.<\/span><\/p>\n

To prevent blood sugar spikes, Dr. Rao recommends avoiding instant oatmeal and toppings with added sugars, such as brown sugar, honey, and sugar-sweetened dried fruits. Instead, pair oatmeal with toppings like yogurt and nuts.<\/span><\/p>\n

\t\t