“What type of oatmeal is the best for me to eat?” is a question that I frequently hear.

Or sometimes I hear a slightly different question: “Is it okay to use instant oatmeal?” That version of the question is often accompanied by a guilty or remorseful look from the person asking it.

Before I answer that, let’s briefly review why oatmeal is good for you.

5 reasons why oatmeal is good for you!

1. It’s a whole grain.  That means none of the fiber, vitamins, or minerals have been stripped away.  You get the full goodness from the plant.
2. As a whole grain, oatmeal can help you feel fuller and more satisfied.  That reduces the chance that you’ll snack.
3. It has a special type of fiber that can help reduce the amount of fat and cholesterol your body absorbs from the food you eat. That can help keep your heart healthy!
4. Oatmeal can make your poop softer and easier to pass.
5. It can be beneficial to your gut microbiome.  Since your gut microbiome can affect your mood, weight status, and your immune system, eating oatmeal is a good thing!

Any oatmeal you eat is better than no oatmeal! Really.

I know I may get jumped on by some people with that answer. As a registered dietitian nutritionist with years of experience helping people change their eating habits, I encourage people to avoid focusing on making perfect choices. Instead, I encourage them to focus on making better choices.

But that doesn’t mean there aren’t some things you should think about before choosing among the many oatmeal options available these days.

Is one type of oatmeal better than another?

In terms of calories, carbohydrates, total fiber, and soluble fiber, all forms of unflavored, unsweetened oatmeal (steel cut oats, quick cooking steel cut oats, old fashioned oats, quick oats, and instant oats) are basically the same.

Some brands may have more protein depending on the variety of oats grown.  (As with apples, farmers have many different varieties of oats they can grow.)

If you compare the nutrition facts panel of steel cut oats and quick cooking oats, you may see some differences in the calories, carbohydrates, or fiber. This is, however, due to the different weights of the serving sizes used. Any difference is negligible when you look at it on a per gram basis. They all have the same beneficial effect on cholesterol levels, your gut microbiome, and your poop! Find out more about this by reading “The 5 Benefits of Eating Oatmeal” by clicking here.

Where there is a difference between steel cut oats, old fashioned oats, and instant oats is in something called the glycemic index.

What is the glycemic index?

The glycemic index is a way of measuring how quickly a food raises your blood glucose level.

While reviewing scientific research articles for this post, it became apparent that there can be significant variation in the glycemic index score for oatmeal. This is especially true for plain, unflavored instant oatmeal.  Factors that affect that can affect this score include the variety of oats grown, where they were grown, how they were processed, and certainly how they were cooked.

• Steel cut oats are in the low glycemic index category.
• Old fashioned oats are in the moderate glycemic index category.
• Instant oats are either at the upper limit of the moderate glycemic index category or in the high glycemic index category.

So what type of oatmeal should you eat?

Unless you have diabetes or certain medical conditions, the glycemic index is something most of us can ignore when deciding between the different types of oats.  Choose the one you like. 

There is something you should consider when choosing your oats.

Whenever possible, choose plain unflavored oats to prepare. I am NOT saying you need to eat them plain. I enjoy eating oatmeal, and quite frankly, the thought of eating it plain is just….well…awful!

What I am saying is this: Buy plain oats that have no flavorings, sweets, or added items and then add your own flavorings be it spices, fruit, different liquids, or even herbs or vegetables.

Why? You will most likely consume far fewer added sugars. You’ll also probably have a healthier meal in terms of fiber and phytonutrients. If you do a comparison using unit pricing, you’ll also save money by getting the plain version and flavoring it yourself.

So here’s the important thing…

Eat your oatmeal! You’ll stay fuller longer, be less likely to be tempted by snacks, and help keep your heart, gut microbiome, and gastrointestinal system healthier and happier.

Looking for other ways to eat healthier, lose weight, or have a healthier gut?

Eating oatmeal can help, but if you’re looking for more ways, instantly download your free guide, “5 Secrets to Successfully Changing How You Eat” by clicking here. 

If you want personalized help with your eating habits or health, start by booking a free discovery call. We can discuss what you want to accomplish and see if working with me would be helpful.