Oatmeal has been gaining popularity and desirability as a breakfast choice, driven by the need for convenient options for busy individuals and social media trends promoting health and wellness. The global oats market has seen significant growth, increasing from $5.18 billion in 2019 to $8.29 billion in 2025, with further growth expected.
Oatmeal, a type of porridge made from oats mixed with water or milk, is a nutritious option compared to other breakfast foods. However, it’s essential to note that not all oat varieties offer the same nutritional value. Steel-cut oats are coarsely chopped groats with a nutty texture that require longer cooking time, while rolled oats are steamed and flattened for a softer, creamier texture that cooks faster. Instant oats are the most processed and cook quickly but may become mushy.
While oatmeal provides essential nutrients like calcium, iron, protein, and fiber, it is often bland on its own and is commonly enjoyed with added toppings like fruit, nuts, or sweeteners. Oats are rich in beta-glucans, which support gut health and have been linked to improved blood sugar regulation and reduced LDL cholesterol levels.
Oatmeal is a good choice for weight management as it is filling, low in calories, and provides complex carbohydrates for energy. Eating oatmeal regularly can be part of a healthy diet, but it’s important to choose less processed varieties for maximum nutritional benefits.
According to Young, both rolled oats and steel-cut oats have a lower glycemic index, making them beneficial for blood sugar regulation. However, instant oats, due to their higher level of processing, have a higher glycemic index and can raise blood sugar levels more rapidly. Young recommends pairing oatmeal with protein and healthy fats, such as nuts or Greek yogurt, to help stabilize blood sugar levels. Bonci advises against adding sugar, honey, or syrup to oatmeal, as it can transform the meal into a high-carb and high-calorie option. Instead, she suggests sweetening oatmeal with cinnamon, vanilla, and incorporating healthy fats like nuts, apple butter, or nut butter. Some individuals may experience bloating or gas from consuming oatmeal frequently due to its high fiber content, but gradually increasing intake can alleviate these symptoms. Young emphasizes that oatmeal can be a valuable component of a balanced diet as long as less processed varieties are chosen and it is paired with protein and healthy fats.
