June 23, 2026, 6:08 pm | Read time: 6 minutes
Oatmeal is one of those unassuming foods that are often underestimated. Yet, they provide high-quality protein, essential minerals, and fiber that can keep you full for a long time. New studies even suggest that oats may have positive effects on cholesterol levels and blood sugar control. Find out why this traditional grain has been one of the most popular breakfast ingredients for years in the following.
Oats have been cultivated in Central Europe for about 5,000 years. Unlike many modern superfoods, this grain has a long tradition here. And for good reasons: From digestion to satiety to nutrient supply, there are many arguments for regularly including oatmeal in your diet.
The Benefits of Oatmeal for Breakfast
1. Oatmeal Provides Valuable Nutrients
Oatmeal contains various B vitamins, vitamin E, essential amino acids, folic acid, and minerals such as magnesium and zinc. This makes them one of the more nutrient-rich grain products. Their iron content also makes them particularly interesting for people who follow a vegetarian or vegan diet.1
2. Oats Support Digestion
Oats provide plenty of fiber. When prepared with milk or water, these swell in the digestive tract and can promote bowel activity. That’s why oatmeal is often recommended as a home remedy for constipation.2
Moreover, oatmeal and porridge are considered well-tolerated meals for sensitive stomachs. Some studies suggest that the fiber they contain can support gastrointestinal health.3
3. Oats Are Linked to Positive Effects on Cholesterol and Blood Sugar
About half of the fiber in oatmeal consists of beta-glucans. These are soluble fibers that have been particularly well-studied scientifically. Studies show that beta-glucans can help lower cholesterol levels and mitigate the rise in blood sugar after a meal.4
Regular consumption of oat products is therefore associated with positive effects on metabolic health.
4. Oatmeal Can Keep You Full for a Long Time
With about 370 calories per 100 grams, oatmeal is not considered low-calorie. Nevertheless, they are often recommended for a balanced diet. This is partly due to the fiber they contain, which can contribute to a longer-lasting feeling of fullness.
This makes it easier for some people to refrain from additional snacks between meals. Compared to highly processed breakfast products, oatmeal often provides more consistent energy supply.
5. Popular Among Athletes
Oats consist of about 15 percent plant-based protein. Proteins are needed for numerous metabolic processes in the body and contribute to the maintenance and building of muscle mass.
Together with complex carbohydrates, this makes oatmeal a popular breakfast option for physically active people. They provide energy and can be easily combined with other nutrient-rich ingredients.
6. Oats Contain Nutrients for Skin, Hair, and Connective Tissue
Oatmeal provides, among other things, silicon, manganese, and copper. These nutrients are involved in various processes in the body and play a role in connective tissue, skin, and hair.5
Additionally, oatmeal contains polyphenols with antioxidant properties. These plant compounds can help protect cells from oxidative stress. However, statements about direct effects on cellulite, skin tightening, or wrinkle formation can only be made to a limited extent based on the current state of research.6
7. Oatmeal Is Versatile
Oatmeal can be integrated into the diet in a variety of ways. In baking, they can replace part of the flour and are used in cookie, waffle, or cake batters. Savory dishes can also be prepared with oatmeal–such as vegetable patties or breading. For those with little time in the morning, the flakes can also be used in smoothies or overnight oats.
8. New Research Provides Further Evidence of Positive Effects on Cholesterol Levels
Recent research also suggests that oats can positively influence cholesterol levels. A study published in 2026 by the University of Bonn examined the effects of a short-term, very oat-rich diet. Improvements in various cholesterol levels were observed, some of which persisted weeks after the intervention ended. Researchers suspect that, in addition to the well-known beta-glucans, changes in the gut microbiome may also play a role.7
9. Oat Days Could Support Blood Sugar Control
Oats are also being scientifically studied in people with type 2 diabetes. A study published in 2024 examined so-called oat days, where participants consumed mostly oat products over several days. The results suggest that insulin requirements may decrease and blood sugar control may improve. The authors see this as a potential complementary approach within a medically supervised dietary therapy.
Also interesting: Certain food lowers cholesterol in just 2 days
Is Porridge Healthier Than Oatmeal With Milk?
Hearty, Tender, or Instant! Comparing Types of Oatmeal
Consumer Advice Center Recommendations
The Consumer Advice Center points out that oatmeal not only provides valuable nutrients but is also among the few foods for which health claims related to fiber are officially recognized. For a proven cholesterol-lowering effect, about three grams of beta-glucans are needed daily. This amount is found in about 70 grams of oatmeal.8
Moreover, oatmeal does not harm the gut flora. The fiber they contain serves as food for beneficial gut bacteria. Those who regularly consume oatmeal should drink enough fluids to allow the fiber to work optimally.
Another tip from the Consumer Advice Center: Soaked oatmeal, such as in overnight oats, can be easier to digest. Soaking breaks down some of the phytic acid, allowing certain minerals to be better absorbed.
The Consumer Advice Center also emphasizes that while oatmeal is very healthy, it cannot replace a varied diet. In addition to oats, other whole grain products such as spelt, barley, wheat, or rye flakes can also be regularly included in the diet.
Porridge Recipe to Try
True oatmeal fans know: Nothing beats the basic version, porridge. Here’s the basic recipe:
- For one person, simply bring four heaping tablespoons of oatmeal (about 40 grams) with a small pinch of salt to a boil in a quarter liter of water or milk–for the vegan version, just use soy, oat, almond, or rice milk.
- Remove the pot from the heat and let it sit covered for about three minutes.
- Then refine the porridge to taste with spices like cinnamon or a dash of honey. Fresh fruit also goes well with it.
Totally on trend: Grate zucchini or carrot into the oatmeal! This supposedly doesn’t affect the taste much, but it makes the porridge fluffier and adds a few extra vitamins and minerals.