Starting your day with a hearty bowl of oatmeal is a great way to gain all the benefits of oats, one of nature’s healthiest whole grains. Breakfast abstainers, we realize, may need further convincing, but for those who make oats part of their daily routine, this morning meal checks all the boxes, providing nutritious sustenance that other choices, like French toast or a stack of pancakes, just can’t match. Ahead, nutrition experts explain oats’ special powers and their favorite ways to eat them.

What Are Oats?

The oats in your morning bowl are the edible seeds of the oat plant (botanical name: Avena sativa), a cereal grain that belongs to the Poaceae grass family. 

Whole grain: Oats are a whole grain, containing all three parts of the kernel: the bran, germ, and endosperm. 

Gluten-free: Though naturally gluten-free, oats can be subject to cross-contamination during harvesting or processing, so if you’re gluten-sensitive or have celiac disease, it’s best to buy oat products that are labeled “gluten-free.”

The Benefits of Oats

Provide a Nutritional Boost

Oats may not be the first thing that comes to mind when considering protein sources, but, surprise, they’re right up there with several seeds, nuts, and another breakfast staple. “A half-cup serving of dry oatmeal provides 6 grams of protein, an amount comparable to a single egg,” says Jamie Mok, MS, RDN, RYT, and spokesperson for the Academy of Nutrition and Dietetics.

Oatmeal is also rich in B vitamins like thiamine, pantothenic acid, and biotin, she says, plus minerals including iron, magnesium, manganese, molybdenum, selenium, and zinc.

Improve Gut Health

Oats are a source of insoluble and soluble fiber, like beta-glucan, a component of nutrient-rich complex carbohydrates. Insoluble fiber, found in whole grains, helps prevent constipation and keeps things moving. Soluble fiber, which comes from the oat bran, comprises most of the fiber content. Beta-glucan acts as a prebiotic, feeding the gut’s good bacteria and helping to reduce inflammation and boost regularity.

Help Control Blood Sugar

The beta-glucan does more, too. “It forms a gel-like substance in your gut, which slows down digestion and helps prevent blood sugar spikes,” says Lauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling. Among other research, a study published in the European Journal of Clinical Nutrition concluded that adding oat beta-glucan to meals reduced insulin in the blood.

Aid Satiation and Weight Management

Research suggests that eating oats can help aid in weight management due to beta-glucan, Mok explains. Manaker agrees, saying that the soluble fiber and water content in oatmeal can help keep hunger levels at bay, leaving you feeling full and satisfied—a plus for anyone trying to lose or maintain weight.

Boost Heart Health

The gel that oats form in the gut binds to cholesterol, says Mok, effectively helping to lower cholesterol levels. “Beta-glucan fiber in oats has been shown to help lower LDL (‘bad’) cholesterol, which supports heart health,” Manaker adds. For decades, the FDA has authorized foods containing beta-glucan soluble fiber from oats to carry labels with health claims linking their consumption to a lower risk of coronary heart disease (CHD).

Which Oats Are Best?

Grocery shelves boast a wide variety of products, but not all oats are the same. The healthiest choices are minimally processed, without additives and sweeteners. 

Oat groats: Cleaned of their inedible hulls, oat groats are the least processed and the foundation for steel-cut and rolled oats.  

Steel-cut oats: Also referred to as Irish oatmeal, these oat grouts are cut into pieces using a steel blade. “Steel-cut oats take a bit longer to cook and have a chewier texture, but nutritionally, they’re very similar to rolled oats,” says Manaker.

Rolled oats: Also called old-fashioned oats, this variety, similar to steel-cut oats, is minimally processed and retains its nutrients. And, like steel-cut oats, “they are a great choice to add to a balanced and healthy diet,” says Manaker.

Scottish oats: These stone-ground groats make a rich, thick porridge.

Instant oatmeal: Steamed, rolled, cut, and transformed into breakfast in a jiffy, these pre-cooked oat groats carry a high glycemic load. “Instant oats undergo more processing to make them quick-cooking, making them easier to digest and more readily absorbed by the body,” Mok says. “This causes a quicker increase in blood sugar compared to the less-processed steel-cut and rolled oats.”

What to Add to Make Oatmeal Even Better for You

Oatmeal is delicious on its own, but you can also build on its subtle nutty flavor and chunky (or smooth) texture by adding any of these nutritious toppings:

Nuts and seeds: “My favorite toppings include chia seeds, hemp seeds, and walnuts for an added boost of fiber, healthy fats, and protein, along with a satisfying crunch,” Mok says.

Nut butters: Almond butter and peanut butter pack a nutritional punch and add a creamy texture.

Savory: Grated cheddar or a fried or poached egg bumps up the protein.

Sweeteners: If you’re using sweeteners, like honey or maple syrup, a drizzle goes a long way, Manaker notes. She balances them with naturally sweet berries or bananas. Wild blueberries and strawberries also lend extra fiber, vitamins, minerals, and antioxidants, Mok adds.

Spices: Cinnamon and vanilla extract can replace sweeteners, too, Mok says.

Cold Oats

A hot breakfast isn’t the only way to glean the benefits of oats. You can also make overnight oats with plant milk, stir up a batch of homemade granola or muesli, or stock up at the grocery store.

Muesli: When purchasing oat-rich cereals, do a bit of label sleuthing, forgoing those laden with calorie-dense extras. Though muesli is made with raw oats, dried fruit, nuts, and seeds, for example, some brands sneak in added sugar, Mok points out. 

Granola: “There’s also a good chance that store-bought granolas contain added sugar and fat, as granola oats are toasted with a sweetener and oil,” she adds.

Oat Flour

Great for baking and cooking, oat flour is a nutritious flour alternative comparable to whole oats. “The only difference is that since oat flour is finely ground, it’s more easily absorbed by the body, which can lead to a quicker increase in blood sugar compared to whole oats,” Mok explains.

Beauty & Health Editor

Hannah Frye is the Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including beauty, women’s health, mental health, sustainability, social media trends, and more. She previously worked for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.

The powder participants ate was equivalent to about 16 large or 24 medium strawberries, about two servings1, says Maggie Moon, R.D., a brain health nutrition expert and author of The MIND Diet. Moon adds that the findings could be extrapolated to eating whole strawberries because “it’s likely that it’s the polyphenols in strawberries that promote memory and cognition brain health benefits, and the levels aren’t that different in fresh versus freeze-dried berries.”

Once you learn about the health benefits of chia seeds, you’ll be inspired to eat more of them. These small seeds are packed with key nutrients, earning them superfood status. Fortunately, chia seeds are versatile, so you can eat them in many ways. For example, you can consume chia seeds as pudding or incorporate them into baked goods for a generous nutritional boost.

If you’re unfamiliar with chia, they’re the seeds from Salvia hispanica. The plant is native to Central America and related to mint. Chia seeds can be white or black, though the latter is more common in the U.S. Typically, you can find them at the supermarket next to other seeds or nuts. The next time you see chia seeds at the grocery store, consider stocking up and enjoying their many benefits, as outlined below by the nutrition experts we spoke to.

The Health Benefits of Eating Chia Seeds

Though tiny, chia seeds have noteworthy benefits for the body.

Increases Satiety

“Chia seeds are rich in both protein and soluble fiber, two nutrients that help keep you full,” says Daniela Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor at the School of Health Sciences at Missouri State University. More specifically, protein reduces levels of ghrelin, a hormone that sends hunger signals to the brain, says Novotny. “Additionally, protein can help stabilize blood sugars, which prevents sudden spikes and crashes that can lead to cravings,” she notes. As for soluble fiber? When it reaches the stomach, it absorbs water and forms a gel-like consistency. This slows digestion and helps you feel satisfied for longer, according to Novotny. 

Helps Gut Health

As a source of fiber, chia seeds are one of the best foods for gut health. The fiber “feeds” beneficial bacteria in the gut, thereby promoting a healthy balance of microorganisms. Fiber also softens the stool, which helps digestive regularity, according to the experts at Harvard Health Publishing. 

Reduces the Risk of Disease

Chia seeds can help lower the risk of chronic disease, and it’s thanks to their rich content of antioxidants. Examples include caffeic, kaempferol, quercetin, and chlorogenic acid, according to Ashley Koff, RD, registered dietitian and nutrition director at the University of California, Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship. Antioxidants protect cells from oxidative stress, a form of damage that can accelerate aging and increase the risk of chronic conditions like heart disease, diabetes, and cancer, per Novotny. 

Additionally, chia seeds reduce inflammation, another driver of chronic disease. This is due to omega-3 fatty acids, or “good” fats. Omega-3 fatty acids work by preventing the inflammatory response from misfiring, per Koff. They also reduce proinflammatory molecules (and increase anti-inflammatory ones), according to Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell’s Lenox Hill Hospital.

Supports Heart Health

Chia seeds are excellent for heart health. Their fiber content lowers LDL (“bad”) cholesterol and triglycerides, according to Zinn. When present at high levels in the blood, these fats can damage blood vessels and increase the risk of heart disease, so managing them is important. What’s more, fiber protects the heart by promoting healthy blood vessels and blood pressure, says Koff.

The omega-3 fatty acids in chia seeds lend a hand, too. As mentioned, they lower inflammation, a process that can otherwise damage blood vessels and increase the risk of heart disease.

The Best Way to Prep and Eat Chia Seeds

Chia seeds should always be soaked before eating. “When chia seeds come into contact with liquid, they absorb up to 10 to 12 times their weight in water and form a gel,” explains Novotny. Eating them dry can pose safety issues as dry chia seeds can swell in the digestive tract, “which may cause discomfort or even a choking risk,” she says, especially if consumed in large amounts.

It’s recommended to soak chia seeds for at least 15 minutes, says Zinn. Soaking also makes some nutrients in chia seeds easier to absorb, according to Novotny. Soaking chia seeds also improves their texture and makes them more versatile in recipes, she adds.