OATMEAL MIGHT NOT BE THE OPTIMAL BREAKFAST
I don’t love oatmeal as a “healthy breakfast” option.
Before you panic about your morning bowl of oats, I’m not saying oats are unhealthy, just that they may not be the optimal choice, especially for breakfast.
If you’re looking for body recomposition, better blood sugar balance and feeling more energetic throughout the day or if you’re recovering from chronic stress and burnout, oats are not my first choice for breakfast.
First we have to consider the quality of the oats we are consuming. If you’re getting “apple cinnamon” or “maple walnut” flavoured instant oats I need to stop you right there - that’s a whole other topic. Instant oats, whether from the organic grocery or from a regular supermarket are loaded with “flavours” which are an assault to our nervous system and gut, regardless if they are “natural,” or “organic.” Flavours are chemical compounds whose ingredients do not have to be disclosed to the consumer, or even the product manufacturer, as the flavour ingredients are “proprietary,” aka: a big mystery. You really don’t know what you’re getting. I try to avoid any added flavour as much as possible. For the sake of this article, we will assume we are talking about regular rolled oats.
Aside from what constitutes the “flavours” in our food, we have to consider where the food came from. At the very least, ensuring our grains are organic is a good step. If they are locally grown, even better! That being said, there still could be cross-contamination that includes pesticides. Glyphosate in conventional grains is one of the biggest culprits and is linked with leaky gut syndrome -- which is essentially your body being forced to “open the door” to the outside world and let all sorts of things in that trigger our immune systems and lead to chronic low-grade inflammation.
Many oats are also cross contaminated with gluten, and for those with celiac or gluten sensitivity this can be an additional source of inflammation and irritation. Those who are sensitive may also react to the avenin in oats, which although not as irritating as gliadins in wheat, can still be a trigger for digestive upset.
Second, any processed grain is naturally going to be higher in the glycemic response, leading to issues with blood sugar regulation. Oats are high in carbohydrates and low in protein, while virtually free of fats. Even when adding protein powders to the mix, the total protein ratio relative to carbohydrates will be quite low. Most people will add sugars, fruits, and other toppings to their oats that increase the caloric and carbohydrate load which may not equate to increased satiety. Downstream effects can include issues with hormones, satiety, and increased food cravings.
In a small study with overweight teenage boys, both rolled oats and steel cut oats spike blood sugar significantly more than a vegetable omelette.
The study also showed that later in the day, self-reported hunger was significantly higher in the two oat-groups, with hunger coming on more quickly and the calories consumed being 81% higher in the instant oatmeal group and 53% higher in the steel cut oatmeal group, compared to the vegetable omelette.
For those in the instant-oat group, researchers found that subjects had higher insulin levels, higher blood glucose and elevated epinephrine.
This isn’t just an issue for those with diabetes or pre-diabetes, but also anyone who is leptin-resistant (difficulty losing weight, carbohydrate cravings especially at night…). Leptin resistance is a gateway to metabolic disorder and the Rx to set things right starts with a BIG breakfast that is low-carbohydrate and HIGH protein, aiming to get at least 40-70 grams of protein and less than 50 grams of carbs (depending on body size & other factors).
Eating your carbs starting around mid-morning and through the late afternoon can be better for blood sugar balance and increasing the ability for the body to burn fat. Of course, these carbs should not be in excess and should still be paired with protein and fat!
Oatmeal does not provide this critical reset that helps stabilize hunger, energy, and curb cravings throughout the day while providing hormonal balance.
Next we get to the anti nutrient content of oats - which is its own interesting rabbit hole of information. Anti-nutrients aren’t inherently BAD as some influencers would suggest, it’s just that they can have some downstream effects that negate some of the health-promoting activities of certain foods.
Oats contain phytic acid, which can deplete the body essential minerals, being iron, zinc, magnesium and calcium. However, a lot of this depends on both our microbiome, and what we pair with the oats. Foods rich in lactic acid (think greek yogurt) can help provide the conditions for phytic acid to be broken down.
Other ways of helping break down phytic acid include soaking, sprouting and fermenting your grains (preferably a lactic-acid fermentation), however most people are reaching for a bowl of oatmeal because it’s quick and easy, not because they want to spend the time soaking, sprouting or fermenting their oats ahead of time.
There is also some evidence to suggest that eating a diet that contains phytates could increase the potential for the microbiome to provide phytate-degraders through cooperation of anaerobic and aerobic bacteria. Afterall, our bodies can adapt to many things.
Speaking of microbiome, the soluble and insoluble fibers in oats, what they became so famous for as a “heart healthy” food, can also wreak havoc on those of us who are currently struggling with IBS, leaky gut, or other gut-sensitivities. It’s not that fiber is bad, it’s that sometimes your gut isn’t ready for it.
Although these fibers can help increase butyrate, a short chain fatty acid produced by your gut microflora that is protective against colon cancer, heart disease, diabetes, Alzheimers and more, starting with gentle options such as apples, kiwis, and sulfurous foods if you tolerate them, such as garlic, onions and broccoli may be better for some folks in terms of providing the prebiotic fiber to produce endogenous butyrate.
For dietary sources, organic grass fed butter contains the most butyric acid of any of the foods and is a nourishing option for an inflamed gut that doesn’t tolerate fibrous foods or sulfurous foods. Dietary butyric acid is in dairy, red meat, and fermented foods such as sauerkraut, with approximately 5% of the saturated fats in dairy coming from butyric acid. Dairy is NOT scary (unless it’s conventional big dairy).
Okay, but are oats good or bad? I hope you’ve figured out by now that the answer is it depends.
Some of the benefits of oats include the soluble fiber previously discussed, which is high in beta glucans (also found in mushrooms) that can help move excess cholesterol out of the body by triggering more bile production and has an immunoprotective effect.
Oats are also an excellent source of vitamins B1, B2, and B3, and B5, needed for energy production for the body, as well as growth and appetite, defending cells from free radicals, and making hormones such as melatonin. They also can help calm the nervous system, boasting a small amount of tryptophan which can help boost serotonin and melatonin -- however animal-based foods are a much more bioavailable source of this amino acid.
Oats also provide a significant amount of manganese which helps form bones and connective tissue and is involved in the metabolism of the macronutrients we consume.
Oats also provide some Vitamin E which can be absorbed when paired with a fat (butter anyone?)
It is essential for heart health, and helps prevent damage from reactive oxygen species (ROS), a product of oxygen metabolism which can damage DNA, RNA and cause cell death if left unchecked. Vitamin E is essential if you have excess body weight or are starting a fat-loss phase.
So in conclusion, oats for breakfast are likely NOT the ideal way to start the day, as they may increase hunger later on, irritate already sensitive digestive systems, and potentially be cross-contaminated with pesticides or herbicides.
However they could be a great carb option for lunch, provided they are high quality and paired with a large portion of protein and some healthy dietary fats. Oats could also be a great option for carb-timing coupled with resistance training to refuel muscles and provide some substrates for a healthy gut.
As always, let me know your thoughts in the comments!
FEEL LIKE YOU NEED MORE SUPPORT?
Sign up to my mailing list below to be the first to know when my books open for 1:1 clients and personalised programmes.