According to a survey done in 2008 by Decision Analyst, out of a list of 70 different foods, Americans believe that oatmeal is one of the top four foods most beneficial to your health. Another survey of members of the American Society for Clinical Nutrition found that 97% of the nutritionists thought that oatmeal is healthy. And that’s not far from the truth! Oatmeal has quite a few healthy tricks up its sleeve.

What Can Daily Oatmeal Do For You? 

This breakfast-friendly gluten-free wholegrain has the nutritional power to make you not only feel good, but look good too.

1. Digestion

Studies show that oatmeal can help with gastrointestinal problems, and is beneficial to the digestive system. Oatmeal also promotes satiety, or gives you a feeling of fullness. And when you feel full you give your body more time to digest.

2. Energy

Oatmeal is healthy as it is a perfect source for good calories and energy because it is a protein-rich carbohydrate. Oatmeal is also low glycaemic, which means that it causes a slow rise in glycaemic levels, allowing for more effective fat-burning.

3. Weight Loss

Oatmeal is healthy and beneficial for weight loss too, due to the compound known as beta-glucan. Beta-glucan increases cholecystokinin which is a hunger-fighting hormone that can help reduce your appetite. 

4. Blood Sugar And Diabetes

Oatmeal is very high in fibre, which causes the sugar to be released more slowly into the bloodstream. This means that oatmeal has a low glycemic index. Maintaining a low glycemic index has shown positive results in insulin levels, lipid profiles, and glycemic control, and can lower the risk of vascular complications in diabetes.

5. Blood Pressure

Oatmeal is a soluble fibre and it contains calcium and potassium. All three of these factors are linked to good heart health and blood pressure reduction. Increased whole-grain intake, like oatmeal, is also associated with a decreased risk of coronary heart disease.

6. Cancer

Research shows that high oatmeal intake can decrease the risk of cancer. A Harvard study showed that 70 grams of whole grains, or one large helping of oatmeal, lowered the risk of dying from cancer by 20%, and the risk of dying from cardiovascular disease by 20% as well.

Which Oatmeal Is Which? 

Now that you’ve learned just a few of the countless benefits of oatmeal, chances are you’re ready to head to the store to start stocking up on this incredible super-food, right? And more likely than not you will be faced with multiple different brands and types of oats. So which one do you reach for? 

The answer is, most oatmeal types will have similar benefits. (Whew!) However, there are a few things that you should watch out for. 

To reduce chance of exposure to harmful chemicals such as conventional pesticides and herbicides, we always suggest buying organic when possible. 

The most common types of oats that you will see are whole oat groats, steel-cut oats, rolled oats, and instant oats. The main difference between the four is the preparation time, texture, and flavour. So you may need to try all four before you find your personal favourite. Instant oats will generally have less protein and fibre, so increase the serving size to get the most benefit from this option. 

Check the nutrition facts – lots of oatmeal brands are processed in a way that strips the oats of their natural nutritional value, and some also add artificial flavours and sweeteners. Take extra care to check the labels before you make your choice. 

Make The Most Of Your Oats!

The best part about oats, apart from the fact that oatmeal is healthy, is that there are so many things you can do with them! Oatmeal is perhaps the most popular and simple option, but oats can also be used for granola bars, as a smoothie or yoghurt topper, and as an added ingredient for cookies, bread, muffins, you name it.

So if the kids (or even you) don’t like the generic flavour or texture of oatmeal, remember oatmeal is healthy so don’t be afraid to get creative with some amazing nutritional snacks, and watch as those incredible benefits come your way! 


Granola (Muesli)

Mix in a large bowl:

oatmeal is healthy like this bowl of toasted muesli
  • 1/2 C almond butter
  • 1/2 C maple syrup
  • 4 Tablespoons butter or coconut oil, melted
  • 1 Tablespoon vanilla

Add in:

  • 3 C old fashioned oats
  • 1 C sunflower seeds

Mix to coat. Spread the mixture out onto a parchment-lined cookie sheet.

Bake at 180C, stirring every 5 minutes. Keep a close eye on it or it will go from toasted to burned pretty quickly. Bake 10-15 minutes.

Once cooled, store in a jar or Ziploc bag. This travels well to the hospital. Put berries right into the jar with it the day you are bringing it along. Grab some milk in the hospital cafeteria – you can also skip the berries and take a banana to slice into the cereal.

Peach Oat Smoothie

Vegan smoothie with peaches, rolled oats, chia seeds, and a touch of sweetness from OJ and banana. Creamy, nutritious, and lovely for breakfast or snack.

Author: Minimalist Baker

Prep Time 10 minutes

Total Time 10 minutes

Servings: 1 smoothie

Category: Beverage, Breakfast,

Snack Cuisine: Gluten-Free, Vegan

Freezer Friendly 1 Month (as popsicles)

Does it keep? Best when fresh.

  • 1 ripe peaches (quartered, pits removed*)
  • 6 g chia seeds
  • 11 g rolled oats (gluten-free for GF eaters)
  • 0.25 frozen banana (peeled before freezing)
  • 30 ml fresh orange juice
  • 60 ml unsweetened almond milk
  • 7.5 ml agave, maple syrup, or a pinch of stevia (optional // for added sweetness // or honey for non-vegan)
  1. Add all ingredients to a blender and let set for 5-10 minutes so the oats and chia seeds can soak. Then blend until smooth.
  2. To thicken, add another quarter-half a frozen banana (amount as original recipe is written // adjust if altering batch size). To thin, add more almond milk or OJ.
  3. Taste and adjust flavor as needed. I added a touch of agave.
  4. Serve immediately.

Vegetarian Oatmeal Patties

Vegetarian oatmeal patties with broccoli, carrots and eggs. Easy and tasty meatless oatmeal burgers recipe.


Prep Time: 10 minutes

Cook Time: 24 minutes

Total Time: 34 minutes

Yield: 11 servings

  • 3 cups broccoli, cut into large pieces*
  • 2 large carrots, cut into large pieces
  • 1 medium onion, cut into large pieces
  • 1 small garlic clove
  • 4 eggs, large
  • 1 tsp himalayan pink salt
  • Ground black pepper, to taste
  • 2 cups rolled or quick oats (use certified gluten free if necessary)
  • 4 tbsp coconut or avocado oil, divided
Optional Dipping Sauce:
  • 1/4 cup Greek yogurt, plain
  • 1 tbsp mayo, organic
  1. In a food processor, add broccoli, carrots, onion, garlic and process until finely chopped, pausing and scraping the walls if necessary. Alternatively you could use grater.
  2. Using your hands, squeeze liquid from vegetables and transfer to a medium bowl. Add eggs, salt and pepper; mix to combine. Add oats and mix well.
  3. Preheat large skillet on medium heat and swirl 2 tbsp of oil to coat. Scoop the mixture with large ice cream scoop, press gently to pack and form a cake with your hands. Place on a skillet and cook for 4 – 6 minutes or until golden brown. Flip carefully and cook for another 4-5 minutes. Repeat this step with remaining mixture using remaining 2 tbsp of oil. Serve hot.

Store: Refrigerate in an airtight container for up to 5 days or freeze leftovers for up to 3 months.

Freeze: Lay patties on a baking sheet lined with parchment paper, freeze completely and transfer to a large Ziploc bag. Cook from frozen following recipe’s instructions + 5 minutes.

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