It's beige, it's lumpy, it's good for you. Why you should be eating oatmeal — and what to put in it.

Lauren Manaker
Eating healthy breakfast. Oatmeal porridge in bowl, female hands holding spoon. Smartphone on background. Healthy business breakfast
Oatmeal is a hearty, nutritious breakfast. Here's the healthiest way to make it — and what toppings to add or avoid. (Getty Creative) (Arx0nt via Getty Images)

As the days grow shorter and the temperatures begin to drop, you may find yourself reaching for meals that feel warm, cozy and comforting — like a steaming bowl of oatmeal. It's not only filling, but also takes the sting out of a chilly morning.

Thanks to its versatility and the nutrients it provides, oatmeal is a favorite among dietitians like myself. But if you find that you can't stomach a bowl unless your oats have been doused in sugary toppings (see: heaps of syrup or honey, spoonfuls of brown sugar, even chocolate), you're undermining those health benefits. Here's how to get more out of your morning bowl — and why there's a lot to love about the breakfast staple.

Oatmeal is made from oats — a whole grain that is a great source of fiber, carbohydrates and protein, plus vitamins and minerals including B vitamins, magnesium and iron. When you enjoy a bowl of oatmeal, these are some of the health benefits you may reap.

Oatmeal is renowned for its ability to help lower cholesterol levels. “Oatmeal is one of the best sources of beta-glucan, a type of soluble fiber that supports healthy cholesterol levels,” according to Melissa Mitri, a Connecticut-based dietitian. Research shows that consuming oatmeal regularly may lead to a significant decrease in LDL cholesterol, often referred to as "bad" cholesterol, while having minimal impact on HDL ("good") cholesterol.

Another potential benefit of eating oatmeal is its ability to aid in weight management. The fiber content in oatmeal promotes a feeling of fullness, which can help reduce overall calorie intake throughout the day. This satiety effect makes it an excellent breakfast choice for those looking to control their weight, as it may prevent overeating at subsequent meals and reduce the temptation for unhealthy snacks.

Depending on your serving size and which toppings you choose, oatmeal may help support healthy blood sugar levels. The soluble fiber in oatmeal may slow down the absorption of carbohydrates into the bloodstream, leading to more stable blood sugar levels and preventing sharp spikes. Eating oatmeal may also help enhance insulin sensitivity and improve overall glycemic control, contributing to better management of diabetes and reduced risk of related complications. Just be sure to stick to an appropriate serving size and avoid adding loads of sugar to your oats before enjoying them.

Oatmeal is associated with digestive health benefits, primarily due to its fiber content. It contains both soluble and insoluble fiber, which play distinct roles in maintaining digestive health. Soluble fiber forms a gel-like substance in the gut that helps to slow digestion, contributing to better nutrient absorption and stable blood sugar levels. Insoluble fiber, on the other hand, adds bulk to stools and helps food pass more quickly through the stomach and intestines, which can prevent constipation and promote regular bowel movements. Additionally, oatmeal acts as a prebiotic, feeding the beneficial bacteria in the gut and supporting a healthy microbiome.

Generally, oatmeal is a great addition to a balanced and healthy diet. But if you're heating up instant oatmeal in the microwave versus soaking steel-cut oats overnight, are you missing out?

“Nutritionally speaking, steel-cut, rolled oats and quick are pretty similar,” says dietitian Rebecca Jaspan. That said, “quick oats have a higher glycemic index, so steel-cut and rolled oats are better for blood sugar control,” she adds.

Jaspan notes that the consistency of the oats can vary, making one choice potentially more appealing for some people. “If you're looking for chewy and nutty, choose steel-cut," she suggests. "If you're looking for milder and creamier, rolled or quick oats will be your go-to."

Instant or microwavable oatmeal is unique because, while they are made from oats too, the process of making them involves steaming whole oats, flattening them into thin flakes and then partially cooking them so they can be rehydrated easily with hot water or milk. “Instant oats are more processed and may have slightly lower fiber content, but they are still a healthy and convenient choice,” Mascha Davis, a dietitian nutritionist and author of Eat Your Vitamins, tells Yahoo Life.

Oatmeal can be utterly satisfying and nutrient-dense — or it can become a sugar bomb, depending on how you prepare it.

Here are some tips to consider if your aim is to enjoy a bowl of oatmeal that supports your health:

  • Sweeten your oatmeal naturally with fresh fruits like bananas, berries or apples, instead of processed sugars.

  • Add a scoop of your favorite nut butter for healthy fats, protein and added creaminess.

  • Incorporate seeds such as chia or flaxseeds for an extra boost of omega-3 fatty acids and fiber.

  • Experiment with spices such as cinnamon, nutmeg or ginger to enhance flavor without adding sugar.

  • Include a handful of nuts like almonds, walnuts or pecans for added crunch and healthy fats.

  • Mix in a portion of Greek yogurt to add probiotics.

  • Grate in some fresh vegetables such as carrots or zucchini for a savory twist and extra nutrients.

  • Stir in a serving of protein powder if you're looking to boost the protein content of your meal.

  • Try using overnight oatmeal methods by soaking oats in milk or yogurt the night before for a ready-to-eat breakfast.

Lauren Manaker is a dietitian and author.

🥗 Healthy eating

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