Are Oats Actually Healthy?

Oats have long been celebrated as a nutritious, heart-healthy breakfast staple, but are they as good for us as we think? While they’re packed with fibre and essential nutrients, there has recently been a lot of debate about their effect on blood sugar levels, particularly when they are highly processed. In this post I will explore the science and find out how to get the most benefits from oats while avoiding common pitfalls.

The Different Types of Oats – Not All Are Equal

Oats come in various forms, and the level of processing affects their nutritional quality. The less processed they are, the better they tend to be for blood sugar control and overall health.

Steel-Cut Oats (Best Choice)

Minimal processing – Whole oat groats cut into pieces.
High in fibre – Slower digestion and a steady energy release.
Longer cooking time, around 20-30 minutes.
Least impact on blood sugar.

Rolled Oats (Good Choice)

Steamed and flattened for quicker cooking.
Retain most fibre and nutrients.
Moderate effect on blood sugar.
Cooking time is about 10-15 minutes.

Instant Oats (Less Ideal Choice)

Pre-cooked and ground into smaller pieces.
Higher glycaemic index, causing faster blood sugar spikes.
Often comes in pre-flavoured packets with added sugars.
Cooking time is usually 1-2 minutes.

Oat Flour (Least Ideal for Blood Sugar Control)

Finely ground oats used for baking or oat-based products.
Rapidly digested, leading to quick glucose absorption.
The less processed the oats, the better for maintaining stable blood sugar and long-lasting energy.

Health Benefits of Oats

Despite concerns about blood sugar, oats offer several proven health benefits when eaten in the right way.

Oats Can Support Heart Health

Contain beta-glucan, a type of fibre that helps lower LDL (bad) cholesterol.
Studies show eating three grams of beta-glucan per day can improve cholesterol levels.

Oats Aid Digestion & Gut Health

The fibre in oats supports gut bacteria, promoting a healthy microbiome.
Helps prevent constipation and supports bowel regularity.

Oats Help with Satiety & Weight Management

High in fibre and naturally filling, which can help with appetite control.
Pairing oats with protein and fats can extend feelings of fullness and prevent snacking.

May Reduce Risk of Type 2 Diabetes

Whole oats have been linked to better blood sugar control and insulin sensitivity.
This benefit is reduced if oats are heavily processed or eaten with added sugar.

Do Oats Cause Blood Sugar Spikes?

Oats are a carbohydrate-rich food, meaning they naturally affect blood sugar levels. However, the type of oats you choose makes a big difference. Instant oats can spike blood sugar quickly, similar to white bread. Steel-cut and rolled oats lead to a steadier energy release. Pairing oats with protein, fibre, or healthy fats like nuts, seeds, or Greek yogurt helps slow down the sugar absorption. Avoid eating oats alone if you want to prevent energy crashes. Adding nutrient-dense toppings can help balance your meal.

What About Oat Milk? Is It Healthy?

Oat milk has become a popular dairy-free alternative, but it’s not always as healthy as people assume.

Most oat milk contains only around 10% oats, the rest is water. The oats are processed with enzymes that break down starch into sugar, making oat milk higher in fast-digesting carbohydrates. While oat milk does contain some beta-glucan, you would need to drink about two pints per day to get the full cholesterol-lowering benefit. Some brands add oils, stabilisers, and sweeteners, which may not be ideal for health.

Should You Worry About Pesticides in Oats?

There have been concerns about pesticide residues found in conventional oats, particularly a chemical called glyphosate, which is sometimes used in farming to dry out oats before harvesting.

Organic oats generally have lower pesticide levels. Most standard oats are within safe limits, but if you eat them daily, choosing organic might be a good option.

The Healthiest Way to Eat Oats

To maximise the benefits of oats while avoiding the downsides, follow these guidelines.

Opt for steel-cut or rolled oats (avoid heavily processed instant oats).
Look for single-ingredient oats with no added sugar, flavours, or preservatives.
Organic oats are ideal to reduce pesticide exposure.
Add protein with Greek yogurt, eggs, nuts, seeds, or nut butter.
Avoid sugar-heavy toppings like honey, syrups, and sweetened oat packets.

Overnight Oats Recipe

This is my go-to oats recipe. It's high in fibre and protein and packed full of nutrients.

Ingredients

1/2 cup organic jumbo oats
1/2 cup your choice of milk (I like unsweetened soya milk)
1/4 cup yogurt (I like unsweetened soya)
1 tbsp maple syrup (or honey)
1 tbls chia seeds
1/2 tsp vanilla extract (optional)
1/4 cup fruit (I use grated apple or blueberries)

Directions

Place all the ingredients into a jar or a storage container with a lid. Stir thoroughly and refrigerate overnight. I like to top mine with dark chocolate shavings. You could also add chia jam, granola or nut butter.

Conclusion

Oats are a nutrient-dense, fibre-rich grain that offers many health benefits when eaten in the right form.

Be mindful of highly processed instant oats that spike blood sugar, oat products like oat milk that may contain added sugars or oils, and pre-flavoured oat packets loaded with extra ingredients. The best way to enjoy oats is to stick to minimally processed varieties, pair them with protein and healthy fats, and be cautious of unnecessary additives.