Power up your day with oats
3/6/2025 by Aya Elmir
Have you ever wondered how such a simple grain can boost your health? Oats are more than just a breakfast staple — they are also filling and a nutritional powerhouse. In 1997, oats became the first food to earn an approved health claim from the Federal Drug Administration, highlighting their role in lowering cholesterol and supporting heart health.
Why you need oats in your life
Oats are rich in beta-glucan, a soluble fiber that forms a thick, satisfying texture when cooked. This fiber is a game-changer for your health:
- Feel fuller longer. Oats keep you satisfied, reducing your appetite and aiding in weight management.
- Heart health hero. Oats lower both total and bad cholesterol levels for heart health.
- Gut-friendly goodness. Oats feed beneficial gut bacteria for a healthy microbiome.
- Blood sugar balance. Oats slow sugar spikes after meals for steady energy.
And there's more — oats are packed with vitamins and minerals (including vitamin E, thiamin, zinc and manganese) and antioxidant and anti-inflammatory phytonutrients.
What is the nutritional value of one-half cup of dry rolled oats?
- Calories: 150.
- Fat: 3 grams.
- Carbohydrates: 27 grams.
- Fiber: 4 grams.
- Protein: 5 grams.
Low in calories and a good source of fiber, they are the perfect way to fuel your body at any time. But not all oats are created equal. The less processed they are, the longer they take to digest, leading to a slower rise in blood sugar, which helps maintain a better blood sugar balance.
There are many types of oats. Which is better for you?
- Steel-cut oats: minimally processed and loaded with fiber.
- Rolled oats: steamed and flattened for a balance of nutrition and convenience.
- Quick-cooking oats: thinner for faster prep but slightly less fiber.
- Instant oats: more processed but still a good fiber source. Check for brands without added sugar or additives that influence sodium content.
Simple and tasty ways to enjoy oats
Oats are quick, versatile and perfect for any time of day. Here are a few ideas to get you started:
- Breakfast oat bowl. Add a pop of flavor by topping oatmeal with fresh berries, creamy yogurt and almond butter.
- Oat pancakes. Blend one-quarter cup of oats with eggs and a banana for a fluffy, protein-packed pancake.
- Oat smoothies. Combine one-half cup of oats with mango, banana and pineapple for a creamy, nutrient-rich drink.
- Berry-oatmeal bake. Layer oats with almonds, a fruit cobbler and yogurt for a cozy, delicious treat.
Overall, oats offer many health benefits and endless culinary possibilities. You can try this Overnight refrigerator oatmeal recipe from Mayo Clinic for adding oats in a delicious way.
Aya Elmir is a dietetic intern at Mayo Clinic in Rochester, Minnesota. She earned her master’s degree at the University of Wisconsin—Stout and her bachelor’s degree overseas at Beirut Arab University. She is dedicated to clinical nutrition and nutrition support.