Oats and Your Health

Just ⅓ cup (75 mL) of raw oats gives you 8% of your recommended daily iron, a mineral that’s especially important for growing kids, teen girls, and women.^14, Iron helps carry oxygen through your body, keeping you energized and focused. To boost iron absorption, pair oats with meat, poultry, fish, or vitamin-C-rich foods like peppers or strawberries.¹⁵

Good to know: Kids who eat oatmeal for breakfast get more iron and other key nutrients, and tend to have better overall diets, than those who skip breakfast or eat other foods.¹⁶

In the kitchen: Oat flour has nearly twice the iron of whole-wheat flour.¹⁷ Try recipes made with oat flour, or swap it in to replace 25% to 50% of the whole-wheat flour in a recipe (start with 25% and increase as desired). Oat flour is great for pancakes, waffles, quick breads, muffins, and scones. 

Including oats as part of a healthy diet can support heart health in several ways. The soluble fibre in oats helps lower LDL (“bad”) cholesterol and steady blood sugar levels.^18-19 The antioxidants in oats may reduce inflammation, and some of the compounds have been linked to lower blood pressure.^20,21 Oats are low in saturated fat and free of trans fat.¹⁴ Together, these benefits make oats a powerful addition to a heart-healthy diet.

Good to know: Health Canada recognizes that beta-glucan, the soluble fibre in oats, can help lower cholesterol, so it permits a cholesterol-lowering claim on oats packaging. Just ⅓ cup (75 mL) of uncooked oats provides about half the daily amount needed for this heart-health benefit.²²

In the kitchen: Getting ⅓ cup (75 mL) of dry oats daily is easy. Enjoy them in overnight oats and smoothies, or cooked up in a warm bowl of oatmeal. 

Oats help keep blood sugar steady, a big win for health. Their soluble fibre slows carbohydrate digestion, reducing spikes and crashes.^19,23 That means better blood sugar control, steadier energy, and less chronic inflammation. That’s helpful for people with prediabetes or diabetes, and for anyone who wants to feel good all day long.

Good to know: Pairing oats with a protein source can further slow digestion and keep blood sugar stable. Think overnight oats made with Greek yogurt, meatballs made with oats, or oat energy bites made with nut butter. 

In the kitchen: Try this recipe for Chocolate Pumpkin Seed Oat Energy Bites. They need no cooking, they’re easy to make, and they can even be frozen or made into bars. And they’re absolutely delicious!

A healthy gut can impact everything from energy and mood to long-term disease risk^.24 Oats contain both soluble and insoluble fibre, a combo that helps to keep you regular (reduces constipation) and the healthy bacteria in your gut thriving. These gut bacteria produce short-chain fatty acids (SCFAs), which early research suggests may help lower inflammation, boost immunity, and protect your heart and brain.^1,25-27

Good to know: Most people get only half the fibre they need.^28-30 Women need 25 grams daily, and men need 38 grams daily. Just ⅓ cup (75 mL) of uncooked oats gives you 4 grams of fibre.¹⁴

In the kitchen: An easy way to boost fibre intake is to add oats to meals beyond breakfast. Try this delicious “Jennifer Aniston” Salad made with gut-friendly, higher-fibre foods like steel-cut oats, chickpeas, and pistachios.

Oats can support weight management by helping you to get a lot of good nutrition with a modest number of calories per serving providing 140 to 160 calories per 40-g (uncooked) serving.¹⁴ Oats also help you feel full longer,³¹ making it easier to fuel your day without feeling the need to snack constantly.

Good to know: The beta-glucan fibre in oats slows digestion and boosts hormones that signal fullness to the brain. ^32,33

In the kitchen: For a filling breakfast oatmeal bowl, start with plain cooked oats. Add flavour with cinnamon and vanilla extract, and build extra staying power with fresh fruit, a spoonful of nut butter, a sprinkle of chia or hemp seeds, or even a scoop of unsweetened protein powder.