Hearty, basic, and cheap, oats have been eaten for centuries. And now, they’re a staple of wellness culture — for good reason.
Oats are a “balanced food” with a good amount of protein, relatively little fat, and a variety of vitamins and minerals, said Elizabeth Hyde-Daddio, a dietitian and certified diabetes educator at Northwell Health in Long Island. What really sets them apart, however, is that they’re one of the best sources of a powerful type of fiber.
Many studies have found that oats lower LDL cholesterol, or the “bad” cholesterol that increases your risk of heart attack and stroke.
Much of this effect comes from beta-glucan, a type of fiber that thickens the contents inside the gut, trapping cholesterol-rich bile acids and carrying them out of the body.
The evidence is strong enough that, since the 1990s, the Food and Drug Administration has linked the beta-glucan in whole oats — at least three grams per day, or what you’d get in a half-cup of rolled oats — to a lower risk of coronary heart disease. In one small trial, consuming this much beta-glucan daily reduced LDL cholesterol by 12 percent after four weeks.
People who have high cholesterol levels, in particular, can “see immediate, significant benefits,” said Padmanaban Krishnan, an emeritus professor of dairy and food science at South Dakota State University.
There is also emerging evidence that other compounds in oats, including antioxidants such as avenanthramides, may help lower blood pressure, said Candida Rebello, the director of the nutrition and chronic disease program laboratory at Louisiana State University.
They support healthy blood sugar.
After carbohydrate-rich meals, blood sugar tends to spike, but studies suggest that oats can blunt the rise, Dr. Rebello said.
High-fiber foods slow digestion and keep glucose from entering the bloodstream too quickly, Dr. Krishnan said, and beta-glucan is especially helpful for this.
Eating oats can be particularly beneficial for people with Type 2 diabetes, he added. Some data also suggest oats could help with prevention: In a 2020 study, higher oatmeal consumption (at least 2 servings per week) was tied to a 21 percent lower risk of developing Type 2 diabetes than lower consumption (less than 1 serving per month).
They nourish your gut.
Most Americans don’t get enough fiber, and oats can help fill the gap. There are over four grams (including beta-glucan) in a half-cup of rolled oats; adults should consume 21 to 38 grams of fiber daily, depending on their age and sex.
Oats are also good for your gut. Because beta-glucan isn’t digested well in the small intestine, it makes its way to the colon, where it can feed beneficial gut bacteria and act as a prebiotic, said Barbara Olendzki, the director of the Center for Applied Nutrition at UMass Chan Medical School.
Researchers believe this could help support the gut lining and reduce inflammation, especially in people with high cholesterol, obesity, and other metabolic diseases.
The fiber in oats can also add bulk to stool and help keep you regular, provided you’re also drinking enough fluids and staying active, Ms. Hyde-Daddio said.
What’s the healthiest way to eat them?
Oat groats are the least processed form of oats, with only the inedible hull removed, while instant oats are the most processed. In between are steel-cut oats (groats chopped into smaller pieces) and rolled oats (steamed and flattened groats).
All of these can be healthy choices, but less-processed versions are generally the best because their beta-glucan is more intact. These types of oats take longer to cook, so Ms. Olendzki recommended prepping ahead of time and microwaving them in the morning.
Added sugars in flavoured instant oats, or from toppings like maple syrup, can offset some of the health benefits, Ms. Hyde-Daddio said, so try mixing in fruits, nuts or cinnamon instead.
And don’t just relegate them to a daily bowl of oatmeal. “You can add oats to pretty much anything,” she said.
Ready to eat more oats? Here are some recipes from NYT Cooking.
With help from a slow cooker, you can wake up to a hot, zero-effort breakfast. Cooked with only water and salt, the creamy oats can take both savory and sweet toppings.
Recipe: Slow-Cooker Steel-Cut Oats
This savory breakfast or dinner starts with a versatile hands-off technique for making steel-cut oats.
Recipe: Savory Steel-Cut Oats With Fried Egg and Za’atar
Simply soaked in milk and left uncooked, these oats retain an earthy freshness. Bits of dried fruit complement their natural sweetness.
Recipe: Overnight Oats
With mashed banana and almond butter in the gluten-free batter, these portable treats are wholesome and filling.
Recipe: Baked Oatmeal Cups
Oats take the place of bread crumbs in these meatballs, binding the ingredients and keeping everything juicy and tender after cooking.
