Skip to main content

Why Oatmeal Is Good For You

Audrey Hunt's passion for nutrition began the day she was diagnosed with diabetes. She's a vegetarian and advocate for healthy living.

 Delicious Steel Cut Oats With Nutritious Blueberries

Health Benefits of Oatmeal

Oatmeal is hands down, my favorite breakfast food. It comforts me, is satisfying and keeps my taste buds from wanting the wrong types of food. Oatmeal has long staying power to keep me full and supplies me with the energy my body needs. You can find me diving into a bowl of steel cut oats 5 to 6 days a week using a variety of my favorite healthy fruits along with some cold almond milk.

As I congratulate myself for the nutrition I am giving my body, I caution myself to remember to limit my serving to one or maybe two servings every once in a while. Oatmeal has been proven to lower cholesterol, is high in fiber and low in fat. It is also high in iron. Wonderful!

Need More Iron in Your Diet? Include Oatmeal.

Low in fat, high in fiber and iron, oatmeal may also lower your cholesterol.

Low in fat, high in fiber and iron, oatmeal may also lower your cholesterol.

Rolled Oats vs. Steel Cut Oats

There are several different types of oatmeal available. My favorite is steel cut. I was introduced to Steel Cut oatmeal one day watching a television show about health and nutrition. I decided to try it out and absolutely loved it. I have been hooked on it ever since.

Some people swear that the steel cut oats are healthier than rolled oats. I personally think that an oat is an oat whether it is rolled or cut. The thing that makes the difference, health wise, has to do with the ingredients added to the oatmeal.

For instance, whole milk will contain more fat than skim milk and almond milk may be healthier than regular milk. Adding a heaping tablespoon of sugar on your oatmeal is less healthy then using fruit, or the herbal sweetener stevia.

Nutritious Oatmeal Balls Require No Baking

These nutritious no-bake Oatmeal balls make a delicious treat.

These nutritious no-bake Oatmeal balls make a delicious treat.

The Three Basic Types of Oatmeal

Oats come in three basic types:

Old fashioned rolled oats – which are whole oats rolled flat.

Quick Oats – these are rolled oats that are ground up more than old fashion oats

Steel Cut – the difference with this type is that the whole raw oat is cut into smaller pieces

Rolled oats and steel cut oats are basically the same, just cut differently.

The Difference Between Rolled Oates and Steel Cut Oats

Rolled Oats are different in appearance than Steel Cut. While rolled are flat looking, steel cut is more like a wild rice.The difference in taste is much different. The steel cut has a more nutty taste and a chewier texture which I find appealing to the palate.

Steel Cut oats require a longer cooking time than rolled or quick oats. However, you can now find a "quick" version of Steel Cut Oats.

A couple of more things to consider is (1) steel cut is pricier and more difficult to find, (2) it is not processed which is healthier for you.

So, the only difference is a slight increase in fat in the old-fashioned and quick oats.

Nutrients For Steel Cut Oats

Always read the label on the foods you buy to avoid additives and preservatives. These are the "bad guys".

Scroll to Continue

Nutrients 1/4 cup of Steel Cut Oats:
Calories – 150
Fat – 2.5g
Carbs – 27g
Fiber – 4g
Sugar – 1g
Protein – 5g

Facts About Oatmeal

  • Whole oats are the only source of a unique group of antioxidants called avenanthramides, believed to have protective effects against heart disease.
  • Whole grain oats are called oat groats.
  • Carbs make up 66% of oats.
  • Oates originated in China.
  • Oates date back to 7,000 B.C.
  • Oates help lower your chances of getting Type 2 diabestes.
  • October 29, is National Oatmeal Day.

Easy Steel Cut Oatmeal Recipe


  • 1 cup steel cut oats
  • 4 ¼ cups water
  • ½ tsp salt
  • 1/2 cup dried blueberries (or strawberries, bananas, peaches)
  1. Combine oats and water in medium saucepan and bring water to a boil over high heat, then reduce heat to medium.

2. Add salt (I omit this step).

3. Once 30-40 minutes of total cooking time has elapsed, you need to watch the oatmeal, stirring occasionally for the next 5-10 minutes. I prefer mine just a little more on the “crunchy” side so I only cook mine for about 25 minutes. I also add about 2 tablespoons of wheat germ during the last 5 minutes of cooking.

4. Remove from the heat when the oatmeal has reached the consistency that you like (thinner or thicker); 10 minutes should give you a medium thickness. If you like yours very thick, continue cooking for an extra five minutes, until most of the liquid has been absorbed. I found that it took me a couple of times making oatmeal to really get it all down.

5. After scooping oatmeal into a serving bowl, sprinkle a little flaxseed over the top.

6. Top with any of the following:

  • Fruit
  • Syrup
  • Sugar, honey or stevia
  • Butter
  • Add milk (or not). I prefer almond milk. I love the taste and I try to limit all dairy.

If you decide that the steel cut oatmeal takes too long, then go with the quick oats. But please, avoid the “instant” oatmeal as it is filled with sugar and preservatives.

If you're thinking that I may go a little overboard with nutrition, well, you are right. I am hoping to live to age 102. And if I should meet my soul mate on this beautiful journey, 102 won't be long enough!

So eat healthily and live a long and wonderful life.


© 2010 Audrey Hunt


Audrey Hunt (author) from Pahrump NV on September 27, 2020:

Hi, Peggy

I'm a nut lover and will steal your idea for adding ground nuts to my oatmeal. I find that on days I have oatmeal I don't seem to get as hungry. It really satisfies me.

Peggy Woods from Houston, Texas on September 25, 2020:

We use the regular whole oats and have never tried the steel-cut oats. I don't use milk or sugar, but do add dried fruits, cinnamon, and ground nuts. Yum! I like your idea of adding wheat germ and flax seeds.

Audrey Hunt (author) from Pahrump NV on August 02, 2016:


Thanks so much for taking time to read my hub on oatmeal. It's so convenient to store blueberries in the freezer. I often add them to my smoothies.


One of my favorite cookies are oatmeal with chocolate chips and blueberries. I also love them in my smoothies. Thanks my friend and healthy days to you.

Chitrangada Sharan from New Delhi, India on August 02, 2016:

Excellent hub about the important health benefits of Oatmeal!

I include it in my breakfast almost regularly and have tried it in many different recipes. It tastes really good in cookies and smoothies with fresh fruits.

Thank you for sharing this useful, informative and well presented hub!

Rebecca Mealey from Northeastern Georgia, USA on July 29, 2016:

I picked blueberries this week and put them in baggies in the freezer for this very thing!

Audrey Hunt (author) from Pahrump NV on October 21, 2012:

livingsta - Thank you for being here! And I'm smiling right now because my last paragraph brought you a smile too. Really appreciate your voting and sharing!

Fiddleman - Well hello there and where have you been? Gee it's great to see you. I love the story of your oatmeal experience as a kid. Good thing you didn't have a dog. He would be healthier than you:) Thanks so much and take care!

Audrey Hunt (author) from Pahrump NV on October 21, 2012:

rajan - Hello my friend. Thank you for your support and taking the time to read my hub. I wish that children, especially would change from sugary cereals to oatmeal. They need to eat a more substantial breakfast. Oatmeal is much better for them. Thanks again.

TycoonSam - It's wonderful to hear that oatmeal helped to reduce your cholesterol. I also add flaxseed and nuts to mine. I like the sound of the cinnamon too. Thanks for stopping by and leaving great comments.

Audrey Hunt (author) from Pahrump NV on October 21, 2012:

Alecia - Oatmeal is really filling which I need in the morning. I've heard it's also one of the view things that can be eaten before bedtime too. Thanks, my friend.

Your Cousins - I'm glad to hear that you are going to try the steel cut oats. I sure hope you like them. Once I tried them, I never went back to regular oatmeal. The steel cut takes a little longer to cook. Let me know how you like them.


shampa sadhya - Steel cut oatmeal is really delicious with milk or cream and sweetner. I toss a few fresh blueberries in mine from time to time. Thank you so much!

Fiddleman on October 19, 2012:

Great hub! As a kid I hated oatmeal and my mama made me eat it. I would gag and if we had of owned a house dog you can bet some of that foul tasting oatmeal would have somehow found it's way under the table. I now love my oatmeal but I doctor it with fruit and brown sugar. Great for our bodies and the health benefits derived from the oats.

livingsta from United Kingdom on October 19, 2012:

Wonderful hub and the last bit made me smile.

Voted up, useful and beautiful. Sharing!

Thank you for sharing your ideas!

TycoonSam from Washington, MI on October 18, 2012:

Excellent Hub Audrey! I love oat meal too. I also add flax seed and honey to mine and more often than not I'll add raisins, chopped roasted almonds and a tea spoon of cinnamon. I give oat meal major credit for lowering my cholesterol.

Voted up and useful

Rajan Singh Jolly from From Mumbai, presently in Jalandhar, INDIA. on October 18, 2012:

Wonderful hub on a very healthy food, Audrey. You have written it in a very compelling way which will certainly make many people go for this nutritious and healthy food.

Voted up/useful/interesting and shared.

Shampa Sadhya from NEW DELHI, INDIA on October 18, 2012:

Voted up and useful!

I have never tried oats but your article inspires me to try it. Thanks for writing an article which is very informative. Sharing and pinning.

Your Cousins from Atlanta, GA on October 18, 2012:

I had heard about the steel-cut oats, but was surprised at the price difference compared to rolled oats. But after reading your hub and seeing the video, I think I'll give it a shot and see if I like them.

Alecia Murphy from Wilmington, North Carolina on October 18, 2012:

Oatmeal is probably my go-to breakfast. Not only is it quick- it's filling and like you said very versatile. And I hope to remain healthy eating it.

Audrey Hunt (author) from Pahrump NV on November 12, 2011:

Oatmeal is very good with fruit and is a healthy way to eat it. I can tell, by mid-morning the big difference between other breakfast food and oatmeal. I feel mosre energy with oatmeal. Thanks.

2uesday on November 11, 2011:

I agree oatmeal does make a great breakfast, good for your health as well as tasty. I like mine with fruit as that way I am not tempted to add too much sugar to it.

Audrey Hunt (author) from Pahrump NV on July 26, 2011:

saif - So nice to see you here. Thanks for your welcoming comments. Have a great day.

saif113sb on July 22, 2011:

Very nice and great hub. thanks

Audrey Hunt (author) from Pahrump NV on June 19, 2011:

Brinafr3sh - I am right with you on oatmeal. I could have it for breakfast, lunch or dinner - and come to think of it, I have. :) Thank you, my new friend.

Brinafr3sh from West Coast, United States on June 19, 2011:

Hi Vocalcoach, this is a cool hub on oatmeal. I'm an oatmeal fanatic. Thanks

Audrey Hunt (author) from Pahrump NV on March 02, 2011:

Denise - I have steel cut almost every morning and add a tablespoon of wheat germ to it. Thanks for commenting. Have a beautiful moment, just for you!

Denise Handlon from North Carolina on February 26, 2011:

Hi Audrey...yes, I eat the steel cut and prefer that over the 'regular'. It is richer in taste and it is more satisfying and fullfilling.

Audrey Hunt (author) from Pahrump NV on February 20, 2011:

Denise - Great minds and all that! There just isn't any other breakfast food that is as good for us as oatmeal. If you haven't tried the "steel cut", see if you like it because if you do you will never go back to regular oatmeal. Thank you my beautiful friend~

Denise Handlon from North Carolina on February 16, 2011:

Wow! Who would have thought there was so much to learn about oatmeal. Funny that I should read this hub tonight...I've made plans to have a bowl of oatmeal for breakfast tomorrow and already pulled the pot and quaker oats out on the counter.

Great job reaffirming my wise breakfast selection, LOL Voted useful and awesome. Yum.

Audrey Hunt (author) from Pahrump NV on February 11, 2011:

Healing Touch - Isn't oatmeal just the best? Just to know its nutritional value is great, but it also is so yummy. We are on the right track - good for us! :)

Audrey Hunt (author) from Pahrump NV on February 08, 2011:

Wow Amy! All I can say is thank you for visiting all my hubs. What a loyal fan you are. Are you a friend or what?

Peace and joy to you amy.

amybradley77 on January 30, 2011:

Couldn't agree more, voted way up!! I have always been a big pusher for oatmeal in my life and those who I love for this very reason, and because I enjoy it so much anyway. Thanks for sharing this page! A.B.

Laura Arne from Minnetonka, MN on January 28, 2011:

I love oatmeal and eat it every morn. Thanks for the great info

Audrey Hunt (author) from Pahrump NV on December 04, 2010:

Betty - Like you, I had oatmeal this morning too. I prefer steel cut, but never turn down any type of oatmeal. I like your microwave recipe which would work great when I'm in a hurry. Thanks so much, and stay healthy.

Betty Reid from Texas on December 04, 2010:

Hi vocalcoach. I had oatmeal this morning. I mix the dry oatmeal with water and fruit, and then microwave for 2 minutes. I am so glad to find out the difference between steel cut and rolled and quick oats! They all seemed the same to me before.

Audrey Hunt (author) from Pahrump NV on October 22, 2010:

Beth100 - You are a good person, to serve oatmeal to your family. Very healthy for them. I noticed since my hub that more markets are now beginning to carry steel oates. Hope you can locate them. Thanks so much for commenting.

Beth100 from Canada on September 28, 2010:

I serve oatmeal to my family every other day. I couldn't imagine not doing that! I have not had success in locating steel cut oats in my local market, but after reading this, I'm going to start my hunting with greater intensity. :) Thank you for the recipe and great research!

Audrey Hunt (author) from Pahrump NV on September 27, 2010:

Lita - I just love you! Smiling - I am smiling because you have such a way with words. I would like to write as well as you. Mahalo for the comments. :-)

Lita C. Malicdem from Philippines on September 26, 2010:

The old-fashion oats is my fav. Now I know why I should avoid the quick-cooking one. And take note, I'll enjoy my oats the way I enjoy this hub, Audrey. You'll surely make my day a fun-filled day! Thanks!

Audrey Hunt (author) from Pahrump NV on September 23, 2010:

Ha Ha Ha Mickey - I thought that was so funny. Made my day! Thanks and thanks again.

Micky Dee on September 23, 2010:

"if he like" -I just started writing!

Micky Dee on September 23, 2010:

Has anyone asked Mr. Ed if he like steel or regular? It's got to be good! Look at horses!

Audrey Hunt (author) from Pahrump NV on September 22, 2010:

DeBorrah - Flaxseed is high in omega3 and this is a good way to get a little extra. Nice to see you enjoy oatmeal. It is one small way to thank God for our bodies. Thank you.

Elder DeBorrah K Ogans on September 22, 2010:

VocalCoach, Great informative hub! Nice Healthy tips on ways to enjoy oatmeal! I must try it with the flaxseed! Thank you for sharing, Peace & Blessings!

Audrey Hunt (author) from Pahrump NV on August 17, 2010:

Cassidella - I am happy to answer any questions you have about diabetis. I have many helpful tips to share with you. Thanks for your comments. I do feel comfort when I eat my oatmeal. :-)

Cassidella on August 16, 2010:

Oatmeal is definitely a comfort food for breakfast in the wintertime for our family. Nice info here. Also, thanks for answering a question I posed a while ago about best tips for nutrition in diabetics. Much appreciated.

Audrey Hunt (author) from Pahrump NV on August 03, 2010:

juneaukid - It's so nice to have you stop by and leave a comment. I know it takes time out of your busy day and I appreciate it very much. Looking forward to reading your hubs and posting my comments as well. Have a super and healthy day!

Richard Francis Fleck from Denver, Colorado on August 03, 2010:

Thank you for this very informative article--we too eat oatmeal for breakfast maybe twice a week.

Audrey Hunt (author) from Pahrump NV on August 01, 2010:

How marvelous cmcastro, that you feed your body healthy foods. I, too, experience a higher energy level with oatmeal, especially when I add flaxseed and wheat germ. Thank you for your comments on my hubs.

Christina M. Castro from Baltimore,MD USA on August 01, 2010:

Thanks for your hub. I am all for oatmeal and whole grain cereal in the morning. I notice a distinct difference in my energy level if I don't eat oats or whole grains in the am. I love oat bread too!

Audrey Hunt (author) from Pahrump NV on July 30, 2010:

dallas93444 - Thankyou, my friend for your comment. Appreciate it.

Audrey Hunt (author) from Pahrump NV on July 30, 2010:

drchrischasse - Ah ha! Now we know the reason that you look young, vibrant and healthy. Oatmeal. Thanks for commenting.

Audrey Hunt (author) from Pahrump NV on July 30, 2010:

kalptosyd - Oatmeal is not for everyone, however it is the healthiest cereal. I, too, like creme of wheat, which is a good choice for those allergic to oats. Thanks for your comment.

Cristopher Chasse from Boston on July 29, 2010:

Irish oatmeal is the best! I am a huge fan!

Dallas W Thompson from Bakersfield, CA on July 29, 2010:

Oatmeal, good to clean out those arteries. Thanks for sharing your information. Another great hub!

kaltopsyd from Trinidad originally, but now in the USA on July 29, 2010:

I've never really liked oatmeal. I prefer Creme of Wheat for some reason but I know oatmeal is good for you. I could eat flavoured oatmeal like Maple Walnut (or something like that) but not plain oatmeal.

Good Hub!

Audrey Hunt (author) from Pahrump NV on July 28, 2010:

habee - your suggestion for adding raisins and cinnamon sounds delicious. I do prefer using stevia over splenda because stevia is an herb and has no preservatives. Thanks so much for commenting.

katiem2 - Thank you for taking time out to read and comment on my hub. Glad to see you also take care of your health by eating oatmeal for breakfast.

Hello, Hello, - Your comment gave me my laugh for the day. I love it! Thanks for reading my hub.

Hello, hello, from London, UK on July 28, 2010:

I love oatmeal. It really sets up for the day. I must have been a horse in my previous life

Katie McMurray from Ohio on July 28, 2010:

I love oatmeal and eat it on a daily basis. Great information. thanks :)

Holle Abee from Georgia on July 28, 2010:

I love oatmeal in the fall and winter - with a little milk, a little butter, some raisins, cinnamon, and Splenda!

Related Articles