Oatmeal Benefits: 10 Reasons This Simple Food Is a Superfood

Oatmeal benefits are well-studied, and research shows this simple food may truly act like a superfood. In this article, I’ll share 10 science-backed reasons why oatmeal is good for you.

Try it in recipes like banana bread overnight oats, homemade steel cut oats recipe, and this blueberry banana oat smoothie.

You can find valid arguments for and against most foods. Grains, eggs, meats, and Dairy– they’re all up for debate regarding what constitutes health.

It’s a rabbit hole I love exploring.

If you came to my home, you’d find overstuffed shelves on health and wellness– it’s my thing. And one of the reasons I became a holistic health coach.

So I figured today I’d dive into oats, the humble peasant food. In fact, oats are a daily breakfast in several of the 5 Blue Zones — regions where people live the longest, healthiest lives.

Why Oats Still Deserve a Place at the Table

Oatmeal is a superfood in its own right, yet there are entire camps against grains.

When it comes to nutritional choices, I try to stay open-minded. I believe there isn’t an absolute one-size-fits-all type of diet, but rather definite guidelines.

As with most things in life, I’ve found that extreme rigidity, especially within diet choices, is often self-defeating. In fact, I put together an article on the 5 mistakes to avoid when you diet that dives deeper into this idea.

Demanding perfection of yourself is great for jumpstarting progress, but not the best long-term strategy.

Health Is More Than Food Alone

There’s more than food to consider in your overall health. Is there anything more satisfying than your favorite childhood meal? It soothes our soul– and that matters.

How we feel seems to be a significant contributor to long-term health and weight management.

Food wasn’t meant to keep us apart. On the contrary, it’s a connection that brings us together.

Ancestry, cultural influence, preferences, body type, and possibly even blood type play a role in our optimal food choices.

It brings to mind the old Proverbial saying:

“One man’s meat is another man’s poison.”

Our body’s response to specific foods, beliefs, and customs all matter in food choices.

A Balanced Way to Look at Food

Dr. Michael Gregor wrote, How Not To Die, a book based on the latest scientific research, which highlights the benefits of eating a plant-based diet. He bases food on a stoplight system. Red, yellow, and green lights determine whether it’s something you should eat with caution or incorporate daily.

I especially love how he advises you to go ahead and top the salad with Bacos– if that's what it takes for you to eat the salad.

He bases foods on a stoplight system. Red, yellow, and green lights determine whether it’s something you should eat with caution or incorporate daily.

It’s not about perfection. We strive to do the best we can do. Dr. Gregor is not promoting Bacos, more that it’s not this or that.

Start Small, Keep It Simple

Food choices matter, especially long-term, but we also need to nourish our souls.

For instance, say a person eats kale three times every day. But let’s also say that person is living in an unhappy, stressed-out state most days. That person will not thrive like the other person living a balanced and grateful life.

Food can prevent and heal– especially greens, but it’s not the only consideration.

Eating a perfect diet will not fulfill our need for connection, sense of accomplishment, or contentment, which also play a role in our health.

If you’re just beginning your journey into healthier choices, be easy on yourself— one step at a time.

Try to stay close to nature when possible.

Eating a simple bowl of homemade steel-cut oatmeal is a great place to start.

As promised, here are the top 10 reasons to eat oats.

Oat benefits: 10 Reasons This Simple Food Is a Superfood

1. Suppresses appetite

Studies show that eating oatmeal reduces hunger and increases satiety.

2. High in magnesium

Oats contain magnesium and play a role in many functions of our body, like aiding in digestion. Read more about magnesium's benefits from the Cleveland Clinic.

3. Promotes restful sleep

Oats have some melatonin, a natural sleep aid, and complex carbs that may support better sleep. While evidence is limited, some people find that a warm bowl of oatmeal helps them wind down at night.

4. Lowers cholesterol

One of the best food choices to lower your cholesterol is oatmeal, which helps reduce your bad cholesterol (LDL) while leaving the good cholesterol (HDL).

5. Packed with nutrients

Oats contain fiber, folate, vitamin B, iron, magnesium, and zinc, to name a few.

6. Reduces the risk of heart disease

By helping lower LDL cholesterol, oats support heart health when part of a balanced diet.

7. Assists in weight management

Due to the fiber and protein in oats, you will feel satisfied and fuller for a longer time, which helps you eat less.

8. Oats may help lower blood pressure

Research shows oats can slightly lower the top number (systolic blood pressure), especially for people with high blood pressure or when oats replace refined grains.

9. Oats may support immune health

Their fiber feeds good gut bacteria (which is tied to immunity), and they contain minerals like zinc and selenium your body uses to stay well. Human studies are mixed on direct effects, but oats are a solid part of an immune-supportive diet.

10. Nourishes your skin

Colloidal oatmeal (finely ground oats) is often used in skin-care products and is known to soothe dry or itchy skin. Try an oat face mask. They're amazing.

Oats are one simple way to support your health. But nutrition is just one piece of the puzzle. If you’d like to see how food fits into the bigger picture, check out my beginner’s guide to creating a holistic lifestyle.