Starting the day with a bowl of oatmeal may hold the key to a longer, healthier life, according to nutrition experts. While traditional breakfast favourites such as eggs, bacon, pancakes and sugary cereals remain popular, these options are often criticised for their high levels of saturated fat and sugar, which can contribute to long-term health issues.
Surveys indicate that around one in four American adults routinely skip breakfast, a habit linked to fatigue, poor focus and overeating later in the day. Nutritionists say oatmeal offers a healthier alternative, helping to control appetite, stabilise blood sugar and reduce intake of saturated fats, lowering the risk of heart disease, obesity, and even certain cancers.
Oats are high in fibre, which aids digestion by adding bulk to stool and slowing nutrient absorption. The protein content in oatmeal also prolongs fullness, discouraging overeating, while complex carbohydrates and essential vitamins such as manganese, magnesium and iron combat inflammation, protect cells, and support long-term health.
Registered dietitian Vandana Sheth of California told EatingWell: “Oatmeal, when prepared well, supports heart health, blood sugar balance and longevity.” She also noted that oats are an affordable option, costing as little as $3 for 18 ounces.
A single cup of dry oats contains approximately four grams of fibre, contributing significantly to the recommended daily intake—around one-fifth for women and one-sixth for men. Despite this, more than 90 percent of Americans fall short of their daily fibre needs, essential for maintaining healthy digestion, regular bowel movements, and reducing the risk of colorectal cancer.
Fibre also stimulates the appetite-reducing hormone GLP-1, mimicked by weight loss medications such as Ozempic and Wegovy, which helps curb overeating and lower the risk of obesity, diabetes and heart disease. In addition, the nutrient slows sugar absorption, preventing dangerous spikes in blood glucose.
Protein in oatmeal, roughly five grams per cup, further enhances satiety and supports muscle repair, helping to mitigate age-related muscle loss and lowering the risk of falls, inflammation and cardiovascular issues. Key minerals, including manganese and magnesium, bolster bone health and immune function while reducing inflammation.
Sheth suggests adding both sweet and savoury toppings, such as berries, honey, or tofu, to increase the nutrient profile and antioxidant content of oatmeal, making it a versatile option for a health-conscious breakfast.
