by Mila McManus, MD
Oats have long been celebrated as a hearty, nourishing grain, and many might even call them a superfood. We often get questions about oats and oat products and these are some of the more frequent ones:
- Is oatmeal good for me?
- Oat milk must be healthy, right?
- Is oatmeal a good source of protein?
- Will oatmeal lower my cholesterol?
The answers to these questions are almost always, “It depends”. It depends on:
- the manufacturing process.
- how much you eat and what you eat it with.
- the product you purchase.
- how your metabolic system handles it.
- your food allergies and sensitivities.
Here’s what you need to know about oats and oat milk, so you can make a wise choice that fits your unique nutritional needs.
Nutritional Strengths of Oats and Oatmeal
Rolled or steel-cut oats are rich in complex carbohydrates, plant protein, and key micronutrients such as manganese, phosphorus, magnesium, iron, and B vitamins. A half-cup of dry rolled oats provides about 5 grams of fiber and a modest 5 grams of protein. Oats are famous for beta-glucan, a soluble fiber shown to lower LDL cholesterol, but there are other heroes of beta-glucan, including beans, peas, lentils, broccoli, sweet potato, eggplant, apples, strawberries, and prunes.
Whole oats, when eaten intact [as opposed to quick or instant oats or oat flour], may digest slowly and keep blood glucose steadier than many other refined grains for some people. One half cup of dry rolled oats contains 29 total carbohydrates, with 5 of these being fiber, resulting in 24 net carbohydrates. These digestible carbohydrates are primarily maltose and glucose. Maltose in particular has a high glycemic index, and continuous glucose monitor (CGM) data show that oatmeal is among the more common foods to cause noticeable blood-sugar spikes for many individuals (Zhou et al., 2023; Zeevi et al., 2015). Since stabilizing blood sugar is key to good health and avoiding lifestyle diseases, it is important to know if oats are right for you.
Should you eat oats? Here’s what you need to know:
- First, be tested to ensure you are neither allergic nor sensitive to oats. If you are, you should avoid them.
- Second, buy whole grain, old-fashioned, or groats, as these are least processed and contain the most fiber. We recommend organic and certified gluten-free as well.
- Third, wear a Continuous Glucose Monitor [CGM] and eat oats in a variety of ways to see how your metabolic system reacts to them. If they spike and dump your blood sugar, they are harming your health. Here’s more on CGMs.
- Fourth, considering the 24 grams of net carbohydrates, it is usually a mistake to add more carbohydrates to the meal, such as fruit, sugar, or bread. Instead, add protein and fat to your meal, such as eggs, bacon, sausage, protein powder, nuts, seeds, and butter. This will help to slow down the digestion of the carbohydrates and possibly prevent spiking blood sugar, leading to satiation and good energy levels.
Oat Milk: From Grain to Glass
Oat milk starts as oats blended with water. Most commercial producers add enzymes that break oat starch into smaller sugars—primarily maltose and glucose—for natural sweetness. The liquid is then strained, homogenized, and often fortified with calcium, vitamin D, and vitamin B12. Total carbohydrates range from 15-17 grams for an unsweetened 8-ounce serving, with little useful nutrition in terms of fiber, protein, vitamins, minerals, and phytonutrients.
Drawbacks:
- Higher glycemic impact. Because the starch is enzymatically converted to simple sugars, oat milk typically raises blood glucose faster than intact oats.
- Loss of fiber and protein. Straining removes much of the bran and germ, meaning oat milk has less satiating fiber and protein than cooked oatmeal.
- Some varieties include seed oils, salt, or stabilizers such as gellan gum for texture.
- Gluten Considerations. Oats themselves are naturally gluten-free. However, cross-contact with wheat, barley, or rye can occur during growing or processing. People with celiac disease or gluten sensitivity should choose oats and oat milk labeled certified gluten-free.
- Is oat milk good for you? Not really. It’s better to opt for unsweetened nut milks for shakes, grain-free cereals, coffee, and cooking.
So that’s what you need to know. Choose wisely. Be well.
References
- Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108
- Zhou, W., et al. (2023). Continuous glucose monitoring reveals individual glycemic responses to common foods. Nutrients, 15(4), 823. https://doi.org/10.3390/nu15040823
- Zeevi, D., et al. (2015). Personalized nutrition by prediction of glycemic responses. Cell, 163(5), 1079–1094. https://doi.org/10.1016/j.cell.2015.11.001
- U.S. Department of Agriculture (USDA) FoodData Central. (2024). Oatmeal, cooked and Oat milk, unsweetened, nutrition profiles.
- Food and Agriculture Organization of the United Nations (FAO). (2023). State of genetically modified crops: No commercial GMO oats to date.