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Are Oats Healthy?
Are Oats Healthy?
27 Sep 2021
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Yes, oats are healthy! They are whole grains, rich in fiber. They help in cholesterol lowering and weight loss. They also provide food to our gut bacteria!

Dr Greger explains that oat groats and steel cut oats are healthier than rolled and powdered oats. Why? Because intact whole grains are better than broken, rolled or powdered grains. See Whole Grains Hierarchy and Intact Whole Grains.

Articles by Dr Greger:

Videos by Dr Greger: In a 3-video series in 2023, Dr Greger explored this theme: what happens if we eat just oatmeal (with some lemon and some herbs & spices to make our meals more interesting) for 2 to 4 days? Dr Greger shares the history of the Oatmeal Diet for diabetes, and a summary of clinical trials to date. A good video series to watch, with surprising insights.

(2023) Is Oatmeal Good for People with Diabetes?

(6 mins) Transcript. Dr Greger's summary: "Before there was insulin, there was the “oatmeal cure.”"

(2023) How Does Oatmeal Help with Blood Sugars?

(5 mins) Transcript. Dr Greger's summary: "The prebiotic fiber in oats helps to explain why oatmeal can improve diabetic control."

(2023) Oatmeal Diet Put to the Test for Diabetes Treatment

(6 mins) Transcript. Dr Greger's summary: "What are the extraordinary, lasting benefits we may get from a few days of an oatmeal diet?"

(2015) Can Oatmeal Reverse Heart Disease?

(5 mins) Transcript. Dr Greger's summary: "Less than 3% of Americans meet the daily recommended fiber intake, despite research suggesting high-fiber foods such as whole grains can affect the progression of coronary heart disease." In this article, Dr Greger explains,

The fiber in oatmeal can lower our blood cholesterol levels so less gets stuck in our arteries. There are also anti-inflammatory and antioxidant phytonutrients in oats that can help prevent atherosclerotic buildup and then help maintain arterial function.

(2015) Can Oatmeal Help Fatty Liver Disease?

(4 mins) Transcript. Dr Greger's summary: "Is whole grain consumption just a marker for healthier behaviors, or do whole grains have direct health benefits?" In this article, Dr Greger explains,

In a double-blinded randomized trial of overweight and obese men and women, almost 90% of the real oatmeal-treated subjects had reduced body weight–compared to no weight loss in the control group–a slimmer waist on average, a 20-point drop in cholesterol, and an improvement in liver function.

(2019) Which Is a Better Breakfast: Cereal or Oatmeal?

(5 mins) Transcript. Oatmeal may help us in weight loss. How? In this article, Dr Greger explains,

Oatmeal helps to keep you fuller for longer. Researchers randomized individuals into three different breakfast groups: oatmeal made from quick oats, the same number of calories of Frosted Flakes, or just plain water. They then measured how much people ate for lunch three hours later. Not only did those who ate the oatmeal feel significantly fuller and less hungry, but they then went on to eat significantly less lunch. Overweight participants ate less than half as many calories at lunch after eating the oatmeal for breakfast—hundreds and hundreds of fewer calories. In fact, the breakfast cereal was so unsatiating that the corn flakes group ate as much as the breakfast-skipping, water-only group. The soluble fiber in oatmeal forms a gel in the stomach, which delays stomach emptying and makes one feel full for a longer period, helping with weight loss.

(2015) Oatmeal Lotion for Chemotherapy-Induced Rash

(2 mins) Transcript. Dr Greger's summary: "Oats are put to the test against cetuximab-type chemo side effects to see just how soothing and anti-inflammatory they can be."

What Types of Oats Are Best?

In this article, Dr Greger explains,

"Instant oats are better than powdered oats, rolled oats are better than instant, steel-cut oats are better than rolled, and intact oat groats are the best of all!"

Why are steel cut oats are better than rolled oats? Why are rolled oats better than instant oats?

(1) Glycemic load and blood sugar spikes:

"As I discuss in my video Which Is a Better Breakfast: Cereal or Oatmeal?, the physical form of food alters carbohydrate absorption. Rolled oats, for example, have a significantly lower glycemic index than instant oatmeal, which is just oats, but in thinner flakes, and oat flakes cause lower blood sugar and insulin spikes than powdered oats. Indeed, the same single ingredient–oats, in this case–can have different effects in its different forms."

(2) Overeating:

"Why do we care? Well, the overly rapid absorption of carbohydrates after eating a high-glycemic index meal can trigger a sequence of hormonal and metabolic changes that may promote excessive eating. Researchers fed a dozen obese teen boys different meals, each with the same number of calories, and followed them for the next five hours to measure their subsequent food intake. Those who ate the instant oatmeal went on to eat 53 percent more than the boys who ate the same number of calories of steel-cut oatmeal. The instant oatmeal group was snacking within an hour after the meal and went on to consume significantly more calories throughout the rest of the day. Same food but different forms had different effects."

"It’s crazy how the same product can have such different effects on the body, based on how it’s processed. Beyond focusing just on whole rather than refined grains, the wholiest of all are intact grains."

(3) Food for our gut bacteria: This point is explained in this article: Whole Grain Flours?

Unique Micronutrient in Oats

Is there a unique micronutrient in oats? In this video, Dr Greger says,

"oats are the only source of avenanthramides which gives oats some unique health benefits."

Dr Klaper
(3 mins, 2020) Eating Oatmeal - Is It OK To Eat Everyday?

Youtube video summary:

Dr. Klaper shares his thoughts about eating oatmeal every day for breakfast. Oatmeal offers tons of fiber that assists our microbiome as well as protein and a host of other nutrition. Change up the toppings to create diversity and a great way to start your morning.

Oats Recipes by WFPB Docs

Dr Greger: See Oats Recipes by Dr Greger.

Dr Esselstyn: See Oats Recipes by Esselstyn Family — they are fond of rolled oats! In this FaceBook post, Dr Esselstyn explains,

"Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fiber found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol."

Dr Fuhrman: In this FaceBook post, he says,

"Oatmeal is a great way to start the day. Steel cut are the healthiest, but sometimes I like to use rolled oats. Do not use quick oats because they are refined and have lost too many of their nutrients. Don't forget to mix in seeds and berries ! What is your favorite way to eat oatmeal?"

Oats recipes at Dr Fuhrman's website: Apple Pie Oatmeal — No Cook Strawberry Oatmeal To Go — Blueberry Chia Soaked Oats — Apple Chai Steel Cut Oats — Soaked Oats and Blueberries — Savory Steel Cut Oats — Blueberry Nut Steel Cut Oats — Berry Chia Soaked Oats — — Antioxidant-Rich Breakfast Bars — On the Run Black Bean Burgers — Chia Seed Breakfast

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