Oats Breakfast For Everyday: Benefits And Easy Recipes

Written by Dr. Amber Jones

Have you ever considered switching to oats for breakfast from your regular cereals? You should go for it, as oats are a better and healthier breakfast when compared to literally anything. Unsurprisingly, there is a recent demand for oats and oatmeal recipes. Some surveys even indicate individuals living only on oats as it's soul-filling and a delicious treat all day.

But what happens when you eat one meal every day for breakfast? Apart from getting bored, you might want to make some changes to your oatmeal. There is always an added benefit to having fruits and honey mixed with your breakfast. But, no data is showing that there is a side effect to having oats every day.

In this blog, we are going to explore the health benefits of eating oats every day and some meal recipes that will keep the boredom away. So, if you are conscious of what to eat or want to adopt healthy eating habits, then this blog is for you.

Health Benefits Of Having Oats Everyday

From keeping your skin healthy to taking care of your gut, oats are the perfect choice for your breakfast every day. Here is a detailed list to vouch for that.

1. Maintains Blood Sugar Levels

If you have been accustomed to eating pancakes and sugary cereals every morning, then your heart might be at risk. Eating high-sugar content food in the morning does help you to energize, but it can also decrease your insulin sensitivity.

Oatmeal Everyday

Studies have found that oats have beta-glucan, which is good for your insulin and helps individuals with type 2 diabetes and obesity. This also helps to regulate blood sugar levels in your body which gives you energy. You can count on oats to give your body the energy it needs for an intense training session or workout routine.

2. Helps With Your Weight Loss Journey

The main plus point of having oats is that you are eating low-calorie food. For those who are trying to shed weight, oats are your go-to solution. Oats have dietary fiber that will help you curb the feelings of hunger and provide you with the necessary protein that your body requires.

You can count on oats to give you the perfect blend of carbohydrates and protein to break your fast. Since breakfast is the first and most important meal of the day, it is necessary to have proteins and vitamins filled in it.

3. Filled With Antioxidants

We often see in movies and ads that orange juice is always accompanied by a healthy bowl of breakfast. Unless you are a fan of caffeine or tea, juice is an ideal choice for your breakfast meal. Oats are made with the same concept, filled with antioxidants and nutrient-dense meals to kick start your day.

Studies have found that oats contain avenanthramides which is a unique group of antioxidants that increases the production of nitric oxide gas, which in turn helps reduce blood pressure. Apart from this, oats are a great source of anti-inflammatory properties and have anti-itching effects which are good for your body.

4. Healthy Intake Of Fiber

Oats are a powerful source of soluble fiber, the one which helps in improving the growth of good bacteria in your gut. With this, you must have seen that there are fewer episodes of constipation or Irregular Bowel syndrome.

Senior adults especially are often recommended to have oatmeal at least once a day, so that their gut health is improved and it's easy for them to pass stool. No amount of laxatives is comparable to the bowl of oat as it has no side effects. Not only gut health but also your insulin response, and regulation of type 2 diabetes is improved with a bowl of oats.

5. Reduces Cholesterol

The beta-glucan fiber in oats is responsible for reducing the bad cholesterol or LDL in your body. This has been proven beneficial for your heart health and improves the blood circulation in your body. With less number of free radicals oxidizing with the bad cholesterol, your heart is at lower risk of strokes and heart attacks.

Some studies have proven that eating oats can help you stop the progressive actions of heart disease. So, start caring for your heart by eating a bowl of oats every morning with a glass of orange juice.

6. Good For Skin Health

Many beauty products claim that oats are good for your skin health, especially when you are exfoliating. The dead skin cells and the black spots are reduced with the application of ground oats mixed with milk and honey. For many individuals, applying oats to their skin is a part of their skincare routine.

We have already seen oats as a primary ingredient for body wash, face wash, body oil, or as a scrub. It's safe to say that oats are not only healthy for your insides, but also for physical appearance. 

Oatmeal Recipes For Your Diet

Eating the same kind of oats may get boring sometimes, but here are fun ideas that you can incorporate into your oatmeal.

  • Peanut butter and banana oatmeal for the kids
  • Berry bliss oatmeal, with your choice of berries, or a mix of every kind
  • Chocolate and almond oatmeal
  • The classic apple and cinnamon oatmeal
  • Pumpkin pie oatmeal for festivities
  • Coconut and mango oatmeal for the fruity bliss
  • Savory spinach and feta oatmeal for the protein-filled diet


Oats are easily available and very quick to prepare, you can have them for every meal if you put variation in it. The numerous health benefits and the power-packed meal are all you want from your food. Keeping up with the fruits and vegetables, Everyday oats are often a popular choice for vegan diets.

There is no harm in eating healthy food every day, and when you put your choices of fruits and nuts, the meal becomes extra special. So, try to incorporate at least one bowl of oats in your routine to enjoy and reap its benefits. Start your breakfast with a bowl of oatilicious goodness!


  • Varma P., Bhankharia H., Bhatia S. Oats: A Multi-Functional Grain. J. Clin. Prev. Cardiol. 2016;5:9–17. doi: 10.4103/2250-3528.183984. [CrossRef]
  • Butt M.S., Tahir-Nadeem M., Khan M.K.I., Shabir R., Butt M.S. Oat: Unique among the cereals. Eur. J. Nutr. 2008;47:68–79. doi: 10.1007/s00394-008-0698-7. [PubMed]

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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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