Oats are not just a super versatile breakfast food, but they’re also incredibly nutritious.
In this article, we’ll explore why oats really are the ultimate super food for breakfast and get into some recipes to include oats in your diet in more fun and delicious ways. Let’s dive in.
Jump to:
- What happens when you eat oats every day?
- Why are oats the ultimate super food for breakfast?
- 10 oat breakfast recipe ideas
- Frequently asked questions
What happens when you eat oats every day for breakfast?
Oats have been a staple in the diet for many years and are a nutrient powerhouse, providing a range of micronutrients including manganese, folate and zinc.
Although they’re a carbohydrate, they also contain more protein than many other grains. They’re a form of complex carbohydrate meaning that they take longer to break down and to digest, providing longer lasting energy.
When paired with a source of protein and healthy fats, oats make a balanced breakfast that’ll keep us full and satisfied as well as helping us to meet our overall nutrient requirements.
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Why are oats the ultimate super food for breakfast?
They keep you fuller for longer
There are a few reasons why oats are a great food to include at breakfast if you want to be kept full and satisfied all morning.
Firstly, oats are a form of complex carbohydrate, meaning they have multiple molecules of sugar within a chain that needs to be broken down to release energy into the blood stream.
Because of this complex nature, they take longer to break down than simpler carbohydrates, providing longer lasting energy. When we pair oats with a source of protein and healthy fats, it can slow down digestion further, meaning you’re more likely to feel physically satisfied.
Fibre content
The fibre in oats remains intact as it passes through the body and absorbs water which can provide a sensation of fullness.
Studies have also shown that a type of fibre provided by oats, beta-glucan, can promote the release of peptide YY—a hormone produced in response to eating that signals satiety.1
They can help in relieving and preventing constipation
Fibre is a type of carbohydrate found in plants that isn’t broken down during digestion. It works by absorbing water, which encourages it to move smoothly through the body, absorbing waste products like cholesterol and removing it from the body.
Oats pack a fibre punch, with 4g per 40g serving.
The soluble fibre found in oats absorbs water and forms a gel that adds bulk to stools, which can soften them and make them easier to pass. Studies have continuously shown that adding fibre to the diet can improve symptoms in those with chronic constipation.2
They can support balanced blood sugar levels
It’s normal for blood sugar levels to increase after eating, but when they increase suddenly, they provide instant fast-acting energy followed by a sudden crash. This can leave us feeling hungry, tired and irritable.
Oats are broken down slowly, so their energy is released into our blood stream steadily, preventing sudden peaks and drops.
Regularly eating oats can promote healthy cholesterol levels
Oats contain a type of fibre known as beta-glucan, which has been shown to reduce the levels of low-density lipoprotein (LDL), or “bad”, cholesterol in our blood.3 Studies have shown that just 3g of beta-glucan daily can help to reduce LDL cholesterol levels.4
To put this into perspective, a 40g serving of porridge oats contains around 2g of beta-glucan.
They can support heart health
As well as supporting heart health by lowering levels of LDL cholesterol, oats are also rich in heart-loving antioxidants.
Antioxidants are compounds that can help to neutralise free radicals in the body which can help to protect against chronic conditions like heart disease.5
They support a healthy digestive (& immune) system
As mentioned above, oats are a source of soluble fibre, which can promote regularity and prevent constipation, which keeps our digestive system healthy.
Beta-glucan, a type of fibre found in oats, is also considered a prebiotic, which means that it helps to feed the “good bacteria” in your gut, supporting them to thrive.
This is also thought to support immunity, as there are links between having a more diverse collection of good bacteria and a healthy immune system.6
10 oat breakfast recipe ideas you need to try
You don’t have to stick to the same plain bowl of porridge every day to get the benefits of oats. You could use oats in baking, have them in muesli, add them to smoothies or try out some of these recipes to try oats in different ways.
Jammy Baked Oats
Putting a twist on the classic jam doughnut, are these ooey gooey Jammy Baked Oats. Brimming with 20g of protein and all the oaty goodness we just talked about, these are a must try.
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Toffee Apple Protein Overnight Oats
With almost 30g of protein, these overnight oats are sure to keep you energised and satisfied throughout the morning.
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Carrot Cake Baked Oat Squares
These oaty-squares are like dessert for breakfast. Packed with protein and fibre, they’re ideal to prep in advance to have as a balanced and healthy breakfast option on the go.
Carrot Cake Baked Oat Squares | Make-Ahead Breakfast
Anything that tastes like having cake for breakfast gets our vote....
Air Fryer Baked Oat Apples
This recipe really spices up breakfast. It’s the perfect one to use on a Saturday morning brunch with friends to show off your kitchen skills and get those macros in too.
Air Fryer Baked Oat Apples
Yet another healthy air-fryer recipe for your repertoire....
Apple Pie Baked Oats
A seasonal classic that I think should be enjoyed all year round. These baked oats are the best type of morning comfort food. Packed with great tasting goodness.
Apple Pie Baked Oats Recipe
Dark mornings are definitely easier to face with a breakfast like this. ...
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Frequently Asked Questions
Is it better to make porridge with water or milk? It depends on your preference! Making porridge with water is lower in calories, while milk (dairy or plant-based) adds extra protein and a creamier texture. Many people find that using half water and half milk offers the best balance.
What are savoury oats? Savoury oats are simply porridge made without sugar or fruit. Instead, they are seasoned with salt and topped with savoury ingredients like eggs, avocado, spinach, or mushrooms. It’s a great option if you prefer a less sweet breakfast.
Are oats good for gut health? Yes. Oats contain a specific type of soluble fibre called beta-glucan, which acts as a prebiotic. This helps to feed the beneficial bacteria in your gut, supporting a healthy digestive system.6
Can I eat oats if I am gluten-free? Oats are naturally gluten-free, but they are often processed in factories that handle wheat. Look for oats specifically labelled as "certified gluten-free" to ensure there is no cross-contamination.
Take home message
Oats are not only packed full of nutrients to support our health and fitness goals, they’re also incredibly versatile.
There are so many ways to include oats in our diet to get the benefits of them—be sure to try out some of the recipes in this article and experiment with your own.
