Oatmeal: healthy or not?

Since the rise of super foods we hear more and more about oatmeal for breakfast, a healthy snack or as an ingredient in smoothies example.

But how healthy oatmeal really? It is finally a cereal and thus contains a lot of carbohydrates. And if you want to lose weight you should not be too much in getting there.

Time to find out this out to the bottom and get the truth.

Oatmeal, exception to the rule?

Oatmeal is indeed a grain and is also rich in carbohydrates.

The blog articles on my website I write regularly that most grains are unhealthy. That’s because many carbohydrates contain. If you want to lose weight it is wise to eat only 50 to 100 grams of carbohydrates per day.

That would not make healthy oatmeal. But in this case is that bluntly.

Oatmeal and cereal

Oatmeal is not the same as other grains.

The disadvantage of most grains is that they are rich in carbohydrates, often contain gluten and are processed.

Oatmeal is not or hardly worked and naturally contains no gluten. It is rich in carbohydrates, but I think the benefits outweigh oatmeal.

Oatmeal scores as food because a lot better than other grains. It contains a lot of good fibers, more fat and protein and a lot of other healthy nutrients. [1]

Nutritional value of oatmeal

Oatmeal contains many healthy ingredients such as vitamin B1, zinc, magnesium, iron and fiber.

The nutritional value per 100 grams of oatmeal:

  • Energy (kcal): 380

main components

  • Fat: 6.9 grams
  • Which unsaturated: 4.72 grams
  • Carbohydrates: 66.3 grams
  • Protein: 16.9 grams
  • Fiber: 10.6 grams

As you can see contains oatmeal like other cereals high in carbohydrates.

But there are at the same time very little sugar in oatmeal. And carbohydrates in oatmeal are for the most part of a complex kind that slowly consumes. As a result, they are gradually decreases their energy and ensure they are not in front of (severe) blood sugar peaks.

Oatmeal contains so many healthy nutrients that make a responsible choice to eat, despite the amount of carbohydrates.

Further I delve into lesser known but interesting all the health benefits of oatmeal.

But first …

Gluten in oatmeal

Originally oatmeal contains no gluten and is safe to eat if you are gluten intolerant.

Incidentally, we are all people actually gluten intolerant. Only one more than the other. It is best to avoid gluten as much as possible.

Oatmeal is a good choice. But unfortunately it may be that the oatmeal that you buy at the store, still contains some gluten. This is usually not much, and has to do with cross-pollination can occur.

For example, because oatmeal is grown alongside or on land where other grains grow indeed containing gluten, such as wheat, barley or rye. The cross-fertilization can take place in the factory that processes the oatmeal.

If the packaging says that the oatmeal gluten, that is the best. Unfortunately, these gluten-free version also usually the most expensive.

Phytic acid in oatmeal

Some people are skeptical because oatmeal contains phytic acid. Phytic acid is an anti-nutrient.

This means that it is a substance that ‘made’ by plants is to deter other creatures eat the plant.

Phytic acid causes in our people that the absorption of vitamins, minerals and other nutrients reduces the intestines.

The danger with phytic acid rich foods that you think you’re getting enough nutrients, when in fact you have a deficiency of certain vitamins and minerals because the nutrients are not properly absorbed.

Weeks before use

The solution to the problem is simple phytic acid.

Soak your oatmeal for use approximately 12 hours (over) water. The enzyme phytase (also present in oatmeal) then goes to work and cleans up the phytic acid.

Add some rye and lemon juice to support the degradation of phytic acid (rye extra high phytase and an acidic environment supports the degradation process).

Health Benefits of Oatmeal

Also, studies show that oatmeal is a good choice if you want to eat cereals, with great benefits for your health. In addition, beta-glucan plays an important role.

Beta-glucan is a fiber that contains a lot of health benefits such as cholesterol-lowering effect and preventing hunger.

I have listed all the health benefits of oatmeal put on a list.

Oatmeal lowers cholesterol

Wrong cholesterol values ​​can be harmful to your health. It can even lead to cardiovascular disease.

Various studies indicate that oatmeal you can improve cholesterol , this signals a lower risk of cardiovascular disease. This beneficial effect is mainly attributed to beta-glucan, which contains oatmeal to a large extent [2,3].

Beta-glucan can inhibit the absorption of fats and cholesterol by placing them in your digestive system, as it were, to “bind” [2].

The positive effect on LDL-cholesterol is the largest [3]. This cholesterol is transported from the liver to the body to aid in digestion.

But if the LDL cholesterol in the blood is too high, then it can go off in the lining of arteries. The risk of heart disease increases.

Oatmeal against diabetes and heart disease

If you suffer from diabetes, you suffer from a high blood sugar. Which is caused because your body can not properly process the glucose in your blood, which is very dangerous. Without treatment you faint glucose by excess and even coma.

Diabetes-related symptoms can cause damage to your arteries, which can eventually lead to heart disease again.

It has been shown that the intake of beta-glucan helps in the treatment of diabetes and related symptoms. This fiber is able to control the level of glucose in the blood [4].

Moreover, beta-glucan stimulates wound healing and helps restore your heart system damage caused by inadequate blood flow [4].

Oatmeal provides faster and longer satiety

The fiber in oatmeal have a sort of “sponge effect”. They absorb liquid so that the fiber gets more volume and the body needs more time to digest the fibers.

Saturation, or really feel fuller, plays an important role in energy metabolism. Satiety makes you stop eating until you regain a sense of hunger.

If feeling satisfied longer persists, you eat less and walk therefore less risk of obesity and type II diabetes [5,6].

Oatmeal is one of the best choices for satiety, according to research. Especially if you eat it for breakfast, gives a longer lasting satiety for example bread, cereal or corn flakes. [7]

Oatmeal for breakfast -for example if porridge is low in calories, filling and long lasting and can reduce appetite, especially when compared with other breakfast dishes. [6]

Provides stronger blood vessels and better oxygen feed

(Battle) atherosclerosis is a slow process in the blood vessel wall, which causes our arteries are getting closer.

It is among other things caused by high blood pressure, high cholesterol, smoking and diabetes. Eventually arteries can cause a heart attack or stroke.

Studies show that whole grain foods reduce the risk of coronary calcification. [8].

Here, the substance avenanthramide plays a role. This substance is also plentiful in oatmeal and causes smooth muscle in your arteries and increase the production of nitric oxide. And that’s both very good ear you.

Hypertension decreases your blood vessels become stronger and more blood flows through your veins. [8]

A little oatmeal helps you lose weight

The amount of dietary fiber (especially beta-glucan) in oatmeal has a positive effect on your digestive function, metabolism and digestion.

Beta-glucan has a positive effect on insulin resistance, causing the glucose in your blood drops. It also helps fight and prevent hypertension and obesity. [9]

Thanks to the “sponge effect” of this fiber you’ll feel full longer and feel less urge to eat [6]. This gives you fewer problems with sugar and energy peaks and less likely to be overweight.

Oatmeal fits into a healthy diet and can help you lose weight, but if you do not eat too much – because you get too much carbohydrate.

oatmeal recipes

Are you enthusiastic and want to add oatmeal to your diet? try one of the following recipes.

oatmeal Breakfast

A healthy and delicious start to the day. Filling and creates a long-lasting feeling of fullness, so you just get hungry again after a few hours.

Ingredients for one person:

  • 50 grams of oatmeal
  • 20 grams of blueberries
  • 30 grams of almonds
  • 1 apple
  • Cinnamon


  1. Boil 250 ml of water.
  2. Put the oatmeal into a bowl and pour boiled water over it. Make sure that the oatmeal just under water.
  3. Peel the apple, cut it into small pieces and sprinkle with 1/2 tablespoon cinnamon.
  4. Let the oatmeal briefly in water until all water is absorbed and mix the apple slices with cinnamon, almonds and blueberries through.

Oatmeal cookies with banana and walnuts

A delicious and super healthy snack!

Supplies +/- 14 cookies:

  • 100 grams of oatmeal
  • 2 ripe bananas
  • 35 g walnuts, coarsely chopped
  • 20 grams of coconut
  • 10g honey


Preheat oven to 180 degrees. Mash the bananas with a fork and mix the oatmeal, walnuts, coconut, and honey. Use a tablespoon to divide the dough in about 14 portions over a lined baking sheet. Press the mounds of dough a little flat with the back of the spoon. Bake for approximately 15-20 minutes, and allow them to cool.


  • You can feel free to use frozen vegetables for recipes where the currants and raspberries in it. Easy, fast and healthy. Add the berries at breakfast to the oatmeal before you pour over the boiled water. Frozen fruit smoothie makes you extra fresh.
  • Use gluten-free oatmeal to make sure that there is no gluten in it

Jaspers advice

Oatmeal is very healthy and contains lots of fiber. Fiber-rich diet can indigestion and it prevent and reduce related complaints.

Oatmeal is one of the better carbohydrate-rich foods (along with sweet potato and quinoa). But it still has a lot of carbohydrates. Eat not too much if you want to lose weight .

Gluten-free oatmeal is best. There oatmeal is for sale where you can see the packaging that sure is gluten free.

Have your oatmeal before cooking soak overnight (possibly added rye seeds with a spoon) and water use in the preparation of your dishes. Make Prefer not with milk.

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