Dietitians Agree, Oats Are Good For You. Here's Why
What dietitians want you to know about this whole grain
Shape / Annie Peterson
While oats were once considered the go-to healthy breakfast by seemingly everyone (thank you, fiber!), more recently, they have been the center of debate on social media: Are oats poisoning us? Or are they the new Ozempic? Are some types of oats better than others? Are they safe to eat every day? Here's what dietitians want you to know about this whole grain and how to make informed shopping decisions.
The Nutritional Benefits of Oats
Nutritionally speaking, there’s a lot to love about oats. Jaclyn London, MS, RD, CDN, author, consultant, and podcast host, says, “Oats are one of the best foods we can eat for several reasons. First, as a 100% whole grain, they’re filled with fiber, plant-based protein, B vitamins, and minerals, including iron, calcium, and magnesium.” They even contain antioxidants, which help counter free radical damage that accelerates diseases and aging.
Benefits of Oats
Full of fiber (reduces cholesterol, promotes fullness, improves digestion)
Improves immunity and overall gut health
Source of plant-based protein
Contains a variety of nutrients, including B vitamins, iron, calcium, and magnesium
Potent antioxidants fight disease and prevent aging
Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock, adds, “The soluble fiber in oats helps lower cholesterol by preventing it from getting into your bloodstream. Instead, [the cholesterol] gets trapped in your gastrointestinal (GI) tract and then pooped out. Fiber also promotes fullness, which can help with weight management. It’s also associated with a lower risk of certain cancers.”
Cassetty explains that the benefits of fiber in oats extend beyond cholesterol-lowering and satiety. They also improve overall digestive health and the actual makeup of your microbiome. She explains this can have far-reaching effects since the microbiome "plays a major role in numerous processes, including nutrient absorption, inflammation, immune functioning, mood regulation, and blood sugar levels.”
While oats are a great source of fiber overall, London highlights a specific type of soluble fiber found in oats called beta-glucan, which has been linked to improved immunity and gut health.
Potential Downsides of Daily Oat Consumption
While dietitians are hesitant to say there are downsides to oats themselves, there are a few things to keep in mind to ensure you’re optimizing nutrition.
Things to Consider When Eating Oats Daily
Increase fiber slowly, and increase fluid intake along with fiber
Balance carbohydrate-rich oats with protein, produce, and healthy fat
Watch the toppings
Skip the flavored, instant options and go for the plain oats
Cassetty says, “If you’re not used to eating a lot of fiber and suddenly added lots of fiber to your diet by eating oats and other fiber-rich foods, you might experience some gas and bloating at first. It’s better to increase your fiber intake gradually and also increase your water intake at the same time.”
“Oatmeal is not a balanced meal by itself,” she adds. Most of what you’re getting is carbohydrates. “If you eat a huge bowl of oatmeal and skimp on protein, produce, and healthy fat, you might not feel as full, and you’ll miss out on the nutritional benefits of a balanced meal.”
While convenient, flavored instant oatmeal and similar products can be a sneaky source of added sugar, London says. “I see plenty of food products made using oats that capitalize on the health benefits of oats as an ingredient to market their product as “better-for-you,” when the reality is that they’re filled with sneaky added sugars." London advises shoppers to check the nutrition facts label of their go-to products to ensure that it "serves your desired purpose, rather than a food product that seems like a healthier choice but is really dessert in disguise.”
What you put in your bowl also matters. While oats can be a great vehicle for healthy toppings in day-to-day life, it’s best to use a light touch with the sweet add-ons. “If you add lots of maple syrup, honey, agave, or another sweetener, you could be getting too much added sugar,” says Casetty. Excessive sugar intake is linked to a higher risk of heart disease, diabetes, and even skin problems like acne.
What About the Glyphosates in Oats?
Freaked out by social media posts about the herbicide glyphosate in oats? London says you can rest easy. “I am not worried about this in the least. It’s true that trace amounts of glyphosate can be found in oats, but the way this is talked about in the media and online is frankly hyperbolic." She explains that trace amounts of this commercial weed killer have been detected in oats but in amounts far lower than the upper limit set by the United States Environmental Protection Agency (EPA). London explains that inhaling glyphosate is much more concerning than ingesting trace amounts, which makes the concern "a myth" that is irrelevant for most oat consumers.
Cassetty explains that, according to the EPA, glyphosates aren’t carcinogenic, but if you eat oats daily and want to reduce your exposure to pesticides, she says, you can buy organic oats. “A 2023 study comparing glyphosate levels in both organic and non-organic oats found that both had trace amounts, but the organic oats had less.”
A Note on Buying Organic Products
If you’re feeling overwhelmed about what to purchase organic, Cassetty recommends buying organic versions of the foods you eat most often, particularly if you’re feeding young children or are pregnant, since that may be a vulnerable time for trace chemical exposure.
For more affordable organic options, Cassetty says to check out the store brands and look for organic foods at warehouse stores and big box stores (like Walmart or Costco). You don’t need to purchase every item organic, but prioritize those staple foods that may make a difference.
Yes, It's Totally Fine to Eat Oats Regularly
If you’re an oat lover, yes, it’s totally fine to consume oats on the regular. “You can eat oats every day,” says Cassetty, “but variety is also important, so you may want to vary your grain intake." She recommends choosing a variety of whole grains to improve your microbiome diversity. However, she adds, “If eating oats every day helps you feel less overwhelmed and stressed at meal times, I’m all for it. Having a meal on repeat can help reduce the decision fatigue over deciding what to eat.” It can also make shopping easier and reduce food waste.
London says, “There are really no 'rules' when it comes to how often you can or should eat any given food." Plus, oats contribute tons of health benefits and boost whole grain intake. But, do you need to consume oats multiple times daily to reap the health benefits? "Absolutely not," says London. "Consuming oats as a part of your daily or even weekly routine can still contribute to positive outcomes, including weight loss, lowering LDL cholesterol and improving total cholesterol levels, improving gut health, reducing the risk of chronic disease overall, and improving immunity."
"Ultimately, no single food—in isolation from everything else you do or eat—can make or break your state of health."
Jaclyn London, MS, RD, CDN
How to Enjoy Your Oats
To get the most nutritional bang for your buck from oats, says Cassetty, “it’s helpful to balance out your oats with some protein and healthy fat and to include a fruit or veggie with each meal." Here are a few ideas for protein, healthy fat, and produce items to add to your oats.
Protein: greek yogurt, milk of your choice, low-sugar protein powder
Healthy Fat: nuts, seeds, or nut or seed butter (try avocado or olive oil if you want a savory oat bowl)
Produce: berries, banana, chopped apple, shredded zucchini or carrots
Cassetty recommends trying savory oatmeal with veggies like mushrooms or broccoli or using oats in baked goods like pancakes, energy bites, and muffins.
What to Look For When Buying Oats
Knowing what you’re looking for before you hit the grocery store or start filling up your online shopping cart can help you choose the right oat product for your needs. Cassetty explains that oats are sold in a few different forms, which vary based on the degree of processing.
The TL;DR on Oat Varieties
Steel-cut: This is the least processed variety. It has a chewy, nutty flavor and usually takes 20 to 30 minutes to cook.
Old-fashioned or rolled oats: These steamed and flattened oat groats are what you'll likely typically refer to as 'oats.' They cook in 5 to 10 minutes and are less chewy than steel-cut oats.
Quick oats: Quick oats have a smoother texture (thanks to being rolled thinner than the old-fashioned kind) and can be cooked in 1 to 3 minutes.
Instant oats: This is the most processed variety, which cooks in the shortest amount of time (less than a minute in the microwave or simply by adding boiling water). They typically have a mushier texture because they are chopped into smaller pieces after being cooked and dried.
Oat bran: This outer layer of the oat groat is the highest in fiber among all varieties. It is used as a standalone cereal or in baking.
Sprouted oats are also available in some retailers. “Sprouted grains,” explains Cassetty, “have been found to have higher nutrient levels and lower phytate levels, so you'll absorb the nutrients better.” Certified gluten-free oats are available for those who need to avoid gluten.
If the idea of taking the time to cook oats is daunting, keep in mind that they’re meal prep-friendly. “I’d suggest looking for old-fashioned or steel-cut oats and then cooking a batch to eat over the next few days. While all oats are whole grains and contribute meaningful nutrients to your diet, a 2021 analysis of 10 studies found that thicker, less processed oats resulted in better post-meal blood sugar levels. Instant oats didn’t produce the same post-meal, blood-sugar-reducing benefits as other forms of oats." That said, instant oats are typically a healthier option than sugary refined cereal, a pastry, or a bagel.
Whichever form of oats you decide to buy, London recommends choosing unflavored, unsweetened varieties and adding flavor during preparation. She recommends "looking for oats as the first ingredient on the Nutrition Facts label and ensuring that there are as little added sugars as possible (if any!)."
Bottom Line
Don’t be afraid of oats. They’re a nutrient-dense food that creates a blank canvas for other healthy foods. When shopping, keep it simple.
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