Is Lemon Water Good for You? Verywell Fit’s content is for informational and educational purposes only. Our website is not intended to be a substitute for oatmeal fitness medical advice, diagnosis, or treatment.

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.

Oats, in particular, are high in the form of soluble fiber called beta-glucan, which is beneficial for heart health. Most experts would agree that there’s plenty of room for oatmeal as part of a healthy eating plan. Oats provide almost 30 grams of complex carbohydrates in one cup cooked. With 4 grams of fiber and no added sugar, oats are a healthier choice than many processed breakfast cereals. The glycemic index of rolled oats is estimated to be about 57, and the glycemic load is 11. Oatmeal is considered to be a moderately low glycemic food.

The larger the particle size of oatmeal, the lower its glycemic value. Plain oats have minimal fat with 2. Oats are a good source of protein, providing about 5 grams per serving. As with most plant foods, oatmeal does not offer the full range of essential amino acids required by the body. Nonetheless, oatmeal helps contribute to your daily protein requirements. Oats are a good source of manganese, a component of antioxidant enzymes, important in facilitating bone development and helping to make and break down glucose. Oats are also a good source of iron, magnesium, zinc, and selenium.

The calories in oatmeal come mostly from the carbohydrates it contains. Carbohydrates provide roughly 100 calories, while fat and protein each provide roughly 20 calories each. Half a cup of oatmeal provides about 140 total calories. Oatmeal is a useful health food that provides both internal and external health benefits. Nutrition experts suggest replacing refined grains, like white bread, pasta, bagels, or other breakfast pastries with whole-grain foods to promote satiety and healthy weight management.

Colloidal oatmeal, made by boiling ground oats, is an effective way to soothe itchy skin, reduce psoriasis symptoms, and help treat atopic dermatitis. Colloidal oatmeal’s anti-inflammatory effects make it a soothing skin moisturizer. A review of 16 studies shows moderate benefits of oat consumption on type 2 diabetes management. Oats have more soluble fiber than most grains. Soluble fiber helps lower LDL cholesterol levels, particularly the type of fiber found in oatmeal, beta-glucan.

Oats are naturally gluten-free and well-tolerated by the majority of people with celiac disease. However, oats are susceptible to cross-contamination with gluten-grains. If you are allergic to oats, you may have to watch out for skincare products containing oatmeal, in addition to food products. Due to potential cross-contamination among grains during food processing, you may need to avoid oats if you have a known allergy to another grain.