Here's What Happens to Your Body if You Eat Oatmeal Every Day

Kelli Acciardo
·4 min read
42

Given the rise of overnight oats, grab-and-go oatmeal kits and gourmet granola mixes made with oats, it's suffice to say: the popular cereal grain is having its moment. But can you eat oatmeal every day and what does it do to your body if you do? We turned to a few registered dietitians to break it down for us.

From the healthiest types of oats to the advantages of eating them every day, here's everything you need to know about this super grain.

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Related: 20 Registered Dietitian-Approved Heart-Healthy Snacks That Taste Great, Too

What Is the Healthiest Type of Oatmeal?

With all the oatmeal options out there, selecting the healthiest one can seem like a daunting task. But Catherine Karnatz, MPH, RD, advises sticking to steel-cut oats, which are a minimally-processed grain. "Minimally processed grains are not stripped of fiber and energizing B vitamins," she says. "Steel-cut oats are a heart-healthy addition that can be enjoyed daily."

To make it even easier, Karnatz says to look for oatmeal varieties that contain the 100% "Whole Grain Stamp" on the package, which indicates that all of the ingredients are whole grains. "A whole grain contains three parts: the bran, germ and endosperm and each part of the grain provides different nutrients: the bran is a good source of fiber, the germ is rich in B vitamins and the endosperm is where the bulk of carbohydrates reside."

Wondering where your go-to instant oatmeal packets fall? Most likely in the refined grain category, especially for flavored oatmeal packets. "These often have the bran and germ removed from the grain, which results in a source of carbohydrates with little fiber and nutrients," she adds.

Vandana Sheth, RDN, CDCES, FAND agrees. "The nutrition profile of steel-cut, rolled and instant oatmeal are similar, however, the texture and time it takes to cook vary," she explains. Even though instant oatmeal cooks the fastest, it may be packed with added (unwanted) salt and sugar.

As for RD-approved oatmeal picks, Sheth favors One Degree Organic Foods Sprouted Quick Oats. "Due to the sprouting process, the oats are higher in some nutrients (protein, insoluble fiber) and more easily digested," she shares. "Depending upon your lifestyle, you can enjoy it hot with toppings, easily turn it into overnight oats for breakfast on the go, blend it into your smoothies or use it in pancake batter or baked dishes."

Related: Regular Oats Vs. Steel Cut Oats: What's the Difference?

What Happens if You Eat Oatmeal Every Day, According to Registered Dietitians

You won't feel as hungry

"Oatmeal is a rich source of fiber, which is a type of carbohydrate that our body can't break down," explains Karnatz. And because fiber slows down digestion and increases satiety, you'll stay fuller for longer in between meals and snacks if one happens to be oatmeal. This can also explain why so many people choose to eat oatmeal for breakfast, or early in the day—to fuel their bodies through the midday munchies.

Your gut health will improve

Besides satisfying hunger, oatmeal's fiber content can also make you more regular in the bathroom. According to Sheth, oatmeal is prebiotic and can help feed the gut bacteria. "The fiber in oatmeal, specifically beta-glucan, can help things move through the digestive system and keep you regular," she says.

Karnatz also points out that oatmeal contains both insoluble and soluble fiber and insoluble fiber promotes gut motility. "When soluble fiber is combined with water in the gut, a gel-like substance forms and acts as a natural stool softener," she says. "This added bulk relieves uncomfortable bowel movements and makes stool easier to pass."

You may have lower cholesterol and increased energy

In addition to improving your digestion, Karnatz says that eating oatmeal every day may also reduce LDL or "bad" cholesterol levels. "The soluble fiber in oatmeal attaches to cholesterol particles in the bloodstream and sweeps them away to the intestine to be excreted," she says. Another bonus? Oatmeal is rich in B vitamins, which provide the body with long-lasting energy.

How Much Oatmeal is Too Much?

Even though eating oatmeal every day can seem like a good idea (increased energy! Fewer hanger pains!), there is a point where you can overdo it. The Mayo Clinic recommends capping your daily fiber at 21-25 grams for women and 30-38 grams for men. For someone that may not be used to eating that amount of fiber on a regular basis, adding too many fibrous foods into your diet too quickly may cause gas and bloating. To prevent digestive discomfort, try increasing your daily fiber intake over time and drinking plenty of liquids to support healthy digestion.

Next up, find out what "healthy" snack registered dietitians say to avoid if you want to lose weight.

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