Lately, there’s been a lot of debate about oatmeal. Some say it’s a staple of a healthy diet, while others claim it spikes blood sugar and should be avoided altogether. If you’re feeling confused, you’re not alone. Let’s break it down and uncover the truth about oatmeal.
The Oatmeal Controversy
You may have heard people say:
- “Oatmeal is bad for you.”
- “Oatmeal causes blood sugar spikes.”
- “Oatmeal isn’t a healthy breakfast choice.”
But here’s the reality: whether oatmeal is healthy depends on the type of oats you buy, how you prepare them, and what you pair them with.
The Problem with Conventional Oats
Not all oats are created equal. I personally avoid conventional brands like Quaker because they are typically grown using pesticides, and tests have found traces of glyphosate (commonly known as Roundup), which has been linked to health risks, including cancer.
The Best Oats for Your Health
The solution? Choose certified organic, sprouted, and glyphosate-free oats, such as One Degree brand. These options ensure you’re avoiding harmful chemicals while maximizing the health benefits of oats.
Do Oats Spike Blood Sugar?
It depends. While processed oats and instant oatmeal can cause rapid blood sugar spikes, steel-cut oats have a lower glycemic impact, especially when paired with healthy fats and proteins. Studies show that combining oats with protein and fats helps regulate blood sugar levels and prevents energy crashes.
How to Prepare Oatmeal the Healthy Way
To get the most out of your oatmeal, I prepare mine with:
- Organic, one-ingredient nut butter for healthy fats
- Freshly ground flaxseeds for fiber and omega-3s
- Organic coconut milk for creaminess and additional nutrients
- Good protein powder (optional) for an extra protein boost
Oatmeal is packed with soluble fiber, which actually helps regulate blood sugar and makes it a much better breakfast choice than processed carbs like muffins, bagels, or pancakes made with refined flour.
The Benefits of Sprouted Oats
Sprouted oats are easier to digest and more nutrient-dense because the sprouting process deactivates phytic acid, an anti-nutrient that can interfere with mineral absorption.
The Bottom Line
If you choose organic, glyphosate-free, steel-cut, and sprouted oats, they can be a fantastic addition to your diet—especially when paired with healthy fats and protein.
Easy Meal Prep: Overnight Slow Cooker Oats
One of the best things about steel-cut oats is how easy they are to prepare. I simply pop them in my slow cooker at night, and by morning, breakfast is ready! It takes less than a minute to set up and saves me the hassle of cooking and stirring in the morning.
Healthy Toppings for Extra Nutrition
Elevate your oatmeal with nutrient-dense toppings like:
- Freshly ground flaxseeds
- Chia seeds
- Berries
- Walnuts
- Nut butter
- Coconut milk
Oatmeal, when done right, is a nutrient-rich, blood sugar-friendly, and satisfying breakfast that keeps you full and energized throughout the morning. So, if you love oats, enjoy them the right way and reap the benefits!
Find my oatmeal recipe and other recipes and tips @tryhona.