Healthy & Hearty Oatmeal

Oats are demonized and yet they have consistently been shown in studies to support gut health, heart health and even blood sugar contro! Here's what to look out for and a healthy recipe!

Jan 24, 2025

Oats have been demonized heavily - for no good reason! If you love science like me, then you’ll know that the overwhelming body of research shows that oats are actually REALLY good for us.

Yes, they can be heavily sprayed with pesticides and herbicides.

Yes, they may be highly processed and therefore spike blood sugar, but if done right, oats confer many health benefits:

1. Heart Healthy 🫀

Oats are rich in beta-glucan, a special type of soluble fiber known for reducing LDL cholesterol levels1, thereby lowering the risk of cardiovascular diseases - just 3g can make an impact!

2. Blood Sugar Management 🩸

This is where poor oats have been heavily misunderstood. IF you choose the right type of oats - minimally processed oats like rolled, steel cut - high quality studies2 actually show that oats may help with blood sugar control, insulin response, and reduce the risks of type 2 diabetes3. This is because the fiber and b-glucan can slow the release of glucose from oats into our bloodstream.

3. Digestive Health 🚽

The high fiber content in oats supports ‘regularity’ and oats also have prebiotic effects4, supporting beneficial gut bacteria - and this was one of the ways oats could help reduce cholesterol.

4. Detox Ally 💪

This hot off-the-press study5 showed that oat fibers helped reduce PFAS in mice by affecting how it is reabsorbed via our intestines. Obviously, it’s preliminary because it’s based on mice, BUT is very exciting because PFAs are traditionally thought to have a VERY LONG half-life in the body (which is why they're called forever chemicals - they linger for years) - but if oat fibers could help us eliminate it, that is music to my ears! We do have other studies showing a high fiber diet could help reduce6 PFAs levels in the body, and this bowl contains plenty of fiber!

Choose wisely 🛒

Not all oats are created equal, and some considerations are crucial when selecting this staple. Oats can be heavily sprayed with pesticides and chemicals like chlormequat, which is commonly used as a plant growth regulator, and glyphosate, a toxic herbicide often used as a pre-harvest desiccant (drying agent) on oats.

To minimize exposure to these harmful chemicals, choose organic oats that are certified glyphosate-free. I like One Degree Organics, which most Costco carries now. I also love Zego (the founder is meticulous and their oats have higher protein content) - both are glyphosate-free and organic.

Additionally, skip quick or instant oats, which are highly processed and can cause rapid blood sugar spikes and often have added sugars in them.

Instead, opt for rolled or steel-cut oats, which retain their natural structure, take longer to digest, and provide a more stable release of energy.

RECIPE:

Without further ado, here’s my fully loaded oatmeal recipe. It tastes great, contains anti-inflammatory spices (ginger powder can also aid weight loss), and lots of fiber (very important during the perimenopause/menopause).

Organic soy milk is a great source of complete protein and calcium. However, if you have a soy intolerance then sub with another milk of choice.

I do rely on protein powder to bring the protein content up to 30g because I find starting the day with 30g of protein and 10g of fiber keeps me satiated and curb those cravings.

Side note: Protein powders are often contaminated with heavy metals (in fact, a recent study7 showed 47% exceeded the California Prop 65 safety standards for heavy metals) so it took me a long time to find one that ticked the boxes. This is the one I use and this link will get you 30% off + Free gift with purchase, until Feb 28th.

Ingredients

Serves 1

½ cup rolled oats
1 tsp chia seeds
½ tsp ground ginger
¼ tsp ground Ceylon cinnamon
½ cup organic soy milk (or plant milk of choice but soy has the highest complete protein)
1/3 ripe banana, mashed (to add sweetness, skip if you don’t need a sweetener)
Top with: 1 tbsp almond butter or black tahini
2-3 walnut halves
1/2 cup Berries
1 scoop Vanilla Protein powder

Instructions:

You can make this as an overnight oat or, in the colder months, I like to eat a hot breakfast so I will cook this on the stove. I’ve given you instructions for both below.

Overnight oats:

In a small container or jar, mix rolled oats, chia seeds, protein powder (if using) and all of the spices together
Then add the soy milk, mashed banana, and sweetener if using.
Mix everything until well combined. Cover with lid and place in the fridge overnight.
In the morning, add hot water or milk to loosen the mixture.
Top with almond butter/black tahini, berries, walnuts, or seeds of choice and enjoy!

Cooked hot oatmeal:

In a small saucepan, combine the oats and soy milk (or your plant milk of choice). Stir to combine.
Heat over medium heat, stirring occasionally, until the mixture begins to simmer. Reduce heat to low and cook for 4-5 minutes, stirring often, until creamy.
Mash ⅓ ripe banana and stir it into the oatmeal for natural sweetness if you need it. Stir in the protein powder, chia seeds, ginger, and cinnamon until evenly mixed.
Transfer the oatmeal to a bowl and top with 1 tbsp almond butter or black tahini, 2-3 walnut halves, and a handful of berries.

Enjoy warm for a comforting, nutrient-packed breakfast! Let me know how you get on in the comments below!