Are Oats bad for you?

Recently, I've had three friends ask me, "Aren't oats bad for you?" Each time, they referenced some video claiming that oats leach nutrients from your body, spike your insulin, destroy muscle gains, and make you grow another toe (or something equally silly)!

If you can't be bothered to read any further, then simply know this: oats are good for you.

But if you’d like some more information, then read on:

A Nutritional Powerhouse: Oats

Oats, a staple breakfast food for many, are packed with nutrients and have been linked to various health benefits. Let's break down some of these benefits:

1. Cholesterol-Lowering Properties

Oats contain a type of soluble fiber called beta-glucan. Studies have shown that beta-glucan can help lower levels of LDL cholesterol, which is often referred to as "bad" cholesterol. High levels of LDL cholesterol are associated with an increased risk of heart disease, so incorporating oats into your diet can be a heart-healthy choice (1, 2)

2. Satiety and Weight Management

Another benefit of oats is their ability to promote satiety, or the feeling of fullness. This can help reduce appetite and support weight loss efforts. The fiber in oats slows down digestion, helping you feel fuller for longer and promoting healthy weight management (1, 3)

3. Gut Health

Oats are rich in dietary fiber, which is great for our gut health. Fiber helps to keep the digestive system running smoothly, preventing constipation and promoting a healthy balance of gut bacteria (4)

4. Nutrient-Rich

Oats are a great source of carbohydrates, protein, and healthy fats. They also provide essential minerals such as zinc, magnesium, and iron, which are important for various bodily functions, from immune support to energy production (4)

5. Blood Glucose and Insulin Response

Despite some claims, oats can actually help lower blood glucose and insulin response. The fiber in oats slows down the absorption of carbohydrates, leading to a more gradual rise in blood sugar levels (1)

6. Affordable and Delicious

Oats are undeniably budget-friendly and versatile. Whether you enjoy them as a warm bowl of oatmeal, baked into cookies, or blended into smoothies, they can be a delicious addition to your diet (I don’t have a citation on this one but I challenge you to prove me wrong)

Practical Tips

• Incorporate Oats into Your Diet

  • Start your day with a bowl of oatmeal, add oats to your smoothies, or use them in baking.

• Combine with Other Nutrients

  • Enhance the nutritional value of your oats, granola or muesli by adding fruits, nuts, seeds, or yogurt.

• Practice Portion Control

  • While oats are healthy, be mindful of portion sizes and the toppings you add, especially if they are high in sugar or fat such as in the form of processed bars
    
    

Nutrition is rarely black and white, and individual needs can vary. However, for most people, oats are a budget-friendly, nutritious, and delicious food with numerous health benefits. So, next time you hear someone question the value of oats, you can confidently say that oats are indeed great for our health.