In the last decade or more, there is a pattern we have all developed of adopting certain foods in our diets based on globally popular recommendations. Oats are one such food, and many of us have unquestioningly adopted oats and oatmeal recipes for breakfast. And why not? Oats are nutritionally dense, packed with fibre and are known to aid weight loss as well as heart health. Eating oats for breakfast is one of the healthier choices you can make—unless you have some pre-existing or new conditions that make eating oats for breakfast risky.
In fact, like every other food in the world, eating oats for breakfast comes with plenty of pros and cons. Here is everything you need to know about whether eating oats for breakfast is a healthy choice for you, or not.
Oats For Breakfast Makes Sense, Unless...
A study published in 2021 in the peer-reviewed journal Foods explains that oats are “unique among all cereal crops because it possesses many nutrients that bear value for human food, animal feed, health care and cosmetics.” This ancient crop has been cultivated for more than 2000 years in various parts of the world, including India, and is an important source for carbohydrates, dietary fibre, protein, healthy fats, antioxidants, vitamins and minerals.
The study also explains that today, oats are used as breakfast cereals, bread and even infant foods because of this nutritional density. But, as another study by experts at the Harvard T.H. Chan School of Public Health published in 2018 shows, not all oats are made the same. Whether you eat steel-cut, rolled or instant oats doesn’t matter as much as the fact that there should be a complete absence of three harmful ingredients:
1. Excess sugar
2. Excess sodium
3. Additives and preservatives
So, eating oats for breakfast may be a healthy choice, but you have to pick the right kind of oats and avoid those that have excess of harmful elements. Reading labels is the most important thing before making this choice.
Video credit: YouTube/Hebbar's Kitchen
The Flipside Of Having Oats For Breakfast
Oats are generally considered safe and well-tolerated by most people. However, there are a few circumstances where oats may not be suitable or could potentially cause adverse effects. For these people, eating oats for breakfast can lead to more harm than good. If you suffer from any of the following issues, then having oats for breakfast is not a good option for you.
Gluten Sensitivity or Celiac Disease
Oats are naturally gluten-free, but they can sometimes be contaminated with gluten during processing. For individuals with celiac disease or gluten sensitivity, it is important to choose oats that are specifically labeled as gluten-free to avoid any potential cross-contamination. Certified gluten-free oats are processed and tested to ensure they meet strict gluten-free standards.
Oat Allergy
Although rare, some individuals may be allergic to oats. Oat allergies can manifest as digestive issues, skin reactions, or respiratory symptoms. If you experience any adverse symptoms after consuming oats, it's best to consult with a healthcare professional to determine if you have an oat allergy.
Digestive Issues
Oats are high in fiber, which is generally beneficial for digestive health. However, for individuals with certain digestive conditions, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), high-fiber foods like oats may trigger symptoms such as bloating, gas, or abdominal discomfort. In such cases, it may be advisable to consume oats in moderation or opt for lower-fiber alternatives.
Personal Sensitivities or Intolerances
Some individuals may have personal sensitivities or intolerances to specific components in oats, such as avenin (a protein in oats) or other compounds. If you experience any adverse reactions or discomfort after consuming oats, it's recommended to consult with a healthcare professional to determine the underlying cause.
Benefits Of Having Oats For Breakfast
But these problems apart, oats is a great option for people who don’t have any health issues mentioned above. If one keeps the caveat presented by the Harvard experts in mind—that oats should be eaten without extra sugar, salt, preservatives, etc—then there are actually plenty of benefits of having oats for breakfast. Here are some of the key benefits you can gain by having oats for breakfast.
High in Fiber
Oats are an excellent source of dietary fiber, both soluble and insoluble. The soluble fiber in oats, specifically beta-glucan, has been associated with various health benefits, including reduced cholesterol levels and improved heart health. Fiber also helps promote healthy digestion, aids in maintaining stable blood sugar levels, and contributes to a feeling of fullness, which can support weight management.
Nutrient-Rich
Oats are a good source of essential nutrients such as manganese, phosphorus, magnesium, copper, iron, zinc, and B vitamins. They also contain antioxidants called avenanthramides, which have been linked to anti-inflammatory and heart-protective effects.
Sustained Energy Release
Oats have a low glycemic index (GI), which means they are digested and absorbed more slowly, resulting in a gradual release of glucose into the bloodstream. This slow and steady energy release helps maintain stable blood sugar levels, provides sustained energy, and may help control cravings and overeating.
Versatile and Customizable
Oats are incredibly versatile and can be prepared in various ways to suit different tastes and dietary preferences. They can be enjoyed as oatmeal, overnight oats, added to smoothies, used in baking recipes, or even made into granola bars. This versatility allows for creativity and makes it easier to incorporate oats into a balanced and enjoyable breakfast routine.