HC's "Top 10" -- Oatmeal

Eating oatmeal provides a number of health benefits. It is a great source of fiber, containing both soluble and insoluble fiber.1 We keep hearing about fiber and how good it is for us, but why is it so good?  Fiber can help to prevent constipation, hemorrhoids and diverticulosis and may help to lower total cholesterol and bad cholesterol.2 Fiber may help to reduce the incidence of colon cancer and appendicitis.3 Furthermore, fiber can help lower blood sugar and therefore help better manage diabetes.2


Both soluble and insoluble fiber are not digested and are, therefore, not absorbed into the bloodstream.2 Rather than being used for energy, the fiber in foods is excreted from our bodies bringing waste substances with it.2 Soluble fiber forms a gel when mixed with liquid and slows digestion, while insoluble fiber does not.2 Insoluble fiber passes through our intestines largely intact increasing bulk and easing food passage.2 In these ways, fiber keeps our digestive systems healthy.

The soluble fiber in oatmeal is beta-glucan, a substance that has been shown to reduce heart disease and strengthen the immune system.1 Oatmeal is high in protein and contains important minerals such as phosphorous, manganese, selenium, potassium, and iron.1


As stated earlier, oatmeal may be a good choice for those suffering with diabetes, as it appears not to cause any spikes in blood sugar and may have more of an equalizing effect.1 However, people suffering from kidney stones, gout, or other uric acid types of conditions may want to avoid oatmeal because it contains purines, which have a negative effect on uric acid in the body.1 In addition, oats contain gluten, so those with gluten sensitivity may need to eliminate oatmeal from their diets.1

According to Johnny Bowden, author of The 150 Healthiest Foods on Earth, the best oats to eat are groats, steel-cut oats, and old-fashioned rolled oats because these less processed varieties have more fiber and do not cause the problems that many of the higher glycemic, more processed versions do.1The higher fiber varieties have a glycemic index of about 55.3 (Foods with a glycemic rating of 55 or below do not overtrigger insulin).3

As the weather turns cooler, eating hot oatmeal for breakfast (or for any other meal) may be a great choice. Interestingly, however, Bowden points out that oats do not need to be cooked and can be an added ingredient to healthy cold cereal mixes.1 Either way, oatmeal is delicious and can be topped with shredded (unsweetened) coconut, cinnamon, slivered almonds, raisins, and anything else you like!

1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2 Tsang, G. (November 2005). HealthCastle.com. Fiber 101: soluble vs. insoluble fiber. Retrieve on October 3, 2010, from http://www.healthcastle.com/fiber-solubleinsoluble.shtml.
3 Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkely: Celestial Arts.