Oatmeal: Benefits and Easy Recipes

You may have heard about the benefits of oatmeal , right? In fact, we are talking about a food rich in nutrients that help not only improve health but also regulate various body functions.

Here you will learn about the benefits proven by science, wonderful homemade recipes and will even answer the main doubts about oatmeal.

A breakfast darling, oatmeal has increasingly occupied Brazilian tables, as in addition to being tasty, it is rich in beneficial properties for the human body. With it it is possible to make several recipes that help the body inside and out, such as oatmeal , for example.

In addition, oats can be used for healthy weight loss and in various types of cosmetic procedures. And, between us, nothing is better than a food that improves health and beauty at the same time, isn’t it? So, without further ado, discover all the secrets of oatmeal!

What are the benefits of oats?

Oats have numerous benefits, so we have prepared a list with the best medicinal advantages of this cereal. Rich in vitamins, minerals and fiber , oats have an incredible set of healthy characteristics.

Check out the benefits of oats:

  • Protects cells against oxidation
  • Rich in healthy nutrients
  • lowers cholesterol
  • Prevents heart disease
  • Decreases glucose
  • Improves intestinal flora
  • is good for the stomach
  • Avoid tumors
  • help the brain
  • Fight inflammation
  • good for the skin

See just how many benefits? Below, you’ll learn a little more about each of these benefits. Check out:

Protects cells against oxidation

First, it is worth highlighting the antioxidant action of oats ( 1 , 2 ). According to scientific studies, the composition of oats has some antioxidant substances that are very beneficial to the human body, especially if we are talking about disease prevention.

In short, oats are antioxidants because they prevent the action of free radicals, malignant substances that hinder the healthy life cycle of our body’s cells. Thus, oats greatly reduce the chances of diseases caused or stimulated by free radicals, such as cancer, Parkinson’s, Alzheimer’s, diabetes, hypertension and others.

Rich in healthy nutrients

The nutritional table of oats is very rich in elements that improve health and encourage the proper functioning of various functions of the human body. It is a unique collection of minerals, fiber, proteins and carbohydrates ( 3 ).

With this, it is possible to find iron , phosphorus, calcium, folate , magnesium and manganese even in a single serving of oats. In addition, a cup of natural oats contains 26.4 grams of protein and 103 grams of carbohydrates.

lowers cholesterol

Oats are also widely used in healthy diets with the aim of controlling the cholesterol level. According to research, oats manage to control the LDL type , known as “bad cholesterol” ( 2 , 4 ). Regarding HDL, good cholesterol, oats do not interfere.

Prevents heart disease

Another well-known benefit of oats is its beneficial action on the heart ( 1 , 4 ). In fact, it is very common to find oat packages that contain this information. In that case, you can believe the packaging, because that’s true according to science.

In addition to lowering bad cholesterol and being an antioxidant, as we’ve already mentioned, fiber and other nutrients in oats are great for improving overall heart function . Also, it is a superfood for preventing heart disease.

Decreases glucose

Did you know that oats are anti-diabetes? I’m sure you never knew about this benefit, but it’s proven by science ( 5 ). The composition of oats is great for the diet of diabetics , as it helps with glucose balance and helps with insulin sensitivity.

Improves intestinal flora

A popular benefit of oats, as a healthy cereal, is its contribution to the intestinal flora ( 1 , 6 ). This is due to the presence of fibers in its composition. Fiber is important as it directly benefits the intestines . In addition, the consumption of these substances brings a lot of satiety and improves the entire digestion process.

is good for the stomach

As mentioned before, fiber is important for the proper functioning of the intestines, but in addition, they are super beneficial for the digestive process ( 1 , 6 ). Also, consumption of oats is recommended for those people who have stomach sensitivity problems.

Oat fibers act as a protective layer between food and the stomach walls. The cereal itself is also important to ensure a good level of acidity in the gastric juice, which can prevent negative reactions such as the well-known heartburn , for example.

As if that wasn’t enough, oatmeal can be essential to avoid problems such as gas and bloating , as it serves as a ‘turn on’ of food consumed throughout the digestive process, thus helping to eliminate fat, liquid and gases trapped in the body.

Avoid tumors

A recent and quite surprising discovery of oats is that it has an anti-tumor action ( 2 ). That’s right, the consumption of oats can help in the prevention of malignant tumors , which, by chance, can be characterized as cancer. In short, we can say that consuming oats is a way to prevent some types of cancer.

This discovery is proven by science through a study carried out by a university in Libya, a North African country. In addition, another study (this time carried out in Boston, USA) classified oats as a natural remedy for preventing and fighting colon cancer ( 1 ).

help the brain

Oats are a neurotonic ( 2 ) that helps improve various brain functions. This means that oat consumption is directly linked to improving attention, memory , cognition and the prevention of various brain diseases, such as Alzheimer’s and Parkinson’s disease.

Fight inflammation

The consumption of oats is also great for fighting minor inflammation ( 1 ). This is due to a series of substances in its composition, which together act to combat mild inflammation, common in the body.

Thus, oat consumption is associated with the elimination of pain in the lower back, shoulders, joints and headaches , for example. This happens because, many times, the pains mentioned are the result of small inflammations in the body.

good for the skin

Last but not least, oats are good for the skin ( 1 ). Science has proven that the composition of this cereal helps to maintain the quality of the skin and, on top of that, fights irritations . Natural oat masks and ointments are becoming more and more popular with people looking for beautiful, healthy skin.

Easy Oat Recipes

There are some easy and popular recipes where oats are the main ingredient. In this topic, we will show you what these recipes are, how to prepare them and how to use them correctly. Check out:


Oatmeal is ideal for a breakfast that satisfies hunger and benefits the body. Due to its simple preparation, which only uses oats, milk and cinnamon (optional), it is a natural recipe that can be consumed every day.

  1. In a saucepan, add 2 cups of whole milk and heat
  2. Just before it comes to a boil, lower the heat and add 5 tablespoons of oat flakes (prefer the larger flakes and avoid oatmeal)
  3. Mix over low heat until it reaches the point of mush
  4. Turn off heat and transfer to a plate or bowl
  5. If you prefer, sprinkle some powdered cinnamon.

oat pancake

The oat pancake is also a great choice for the first meal of the day, but it can go down well in the evening as well. It is a versatile recipe, which can be sweet or savory , depending on the filling chosen. It is delicious with shredded chicken (salty) or natural fruit jelly (sweet). Learn to do:

  1. In a blender, add 2 cups of whole milk, 1 cup of oat flakes, 2 eggs and 2 tablespoons of unsalted butter (do not use margarine). beat everything
  2. In a hot skillet greased with oil , gradually pour the dough and bake on both sides.

If you want a dough for a savory filling, you can add grated cheese to the dough, Parmesan and rennet are good options. If it’s a sweet stuffing dough, you can add grated coconut. This way, the pasta will be tastier.


The muesli is nothing more than a set of hydrated grains are excellent in taste and the benefits to health. It’s great for breaking the fast . Besides, it brings a lot of satiety. Learn the recipe:

  1. In a bowl, add 1 cup large oat flakes, 1 cup rice flakes, ½ cup peeled sunflower seeds and 1 level tablespoon chia. You can still add 1 tablespoon of chestnuts, almonds, flaxseed and walnuts
  2. Mix and add 1 cup of filtered water
  3. Cover and reserve for about 8 hours
  4. Finally, when the beans have sucked up all the water and are hydrated, eat with some fruit of your choice.

To make preparation easier, moisturize the muesli before bed so it will be ready in the morning. Opt for papaya, kiwi, strawberry, melon or banana to go with it.

oat mask

The oat mask serves as an exfoliant , moisturizer and also brings other benefits to the skin. Learn how to do it and apply it correctly:

  1. In a bowl, mix 3 tablespoons oat flakes (but not flour) with 4 tablespoons milk
  2. Apply on clean face, making circular movements (from bottom to top). This will exfoliate your skin
  3. Then let it moisturize the skin for about 15 minutes
  4. Finally, rinse your face with cold water.

If the skin on your face is oily, change the milk to water. Apply this mask only once a week , more than that can leave the skin fragile, besides not bringing more benefits.

roasting ointment

Oats are also super beneficial when it comes to treating burns . This is due to its moisturizing, relaxing and anti-irritation benefit. It serves both for sunburns and burns by friction, such as babies, for example.

  1. In a bowl, mix 3 tablespoons of rolled oats and 4 tablespoons of water
  2. When it has a creamy consistency, apply over the burn
  3. Let it act for about 15 minutes
  4. Finally, rinse with cold or ice water.

Oatmeal makes you fat or slimmer?

This is one of the most common questions when talking about oats and the answer is simple: yes, oats contribute to weight loss . This is due to a substance called beta-glucan, present in the composition of oats. It is a substance directly linked to the feeling of satiety ( 7 ).

This means that the daily consumption of oats helps by stimulating the digestive organs (stomach and intestines) to remain full for longer. With regular consumption, these organs will end up needing less food to achieve satiety, which helps with weight loss.

How to use oats to lose weight?

To lose weight using oats , it is usually necessary to include the cereal in one of the daily meals , such as breakfast. That’s because, you can set your appetite for the rest of the day by using oatmeal for your first meal.

Therefore, bet on natural recipes that use this product, practice some exercise and pay attention to your diet, always opting for natural and low-calorie foods. That way, weight loss will be fast and super healthy.

What is the recommended daily amount?

Oats are a daily food for many people, and this is very beneficial. For example, studies show that consuming oats every day brings more well-being and improves several body functions ( 1 , 2 ).

Thus, it is proven that approximately 3 tablespoons of oats daily is enough to obtain the benefits of this cereal. This amount is ideal to bring satiety in any meal.

It is important, however, that you do not consume raw/natural oats without any liquid or food that has liquid. As it is a cereal rich in fiber, consuming it dry can cause choking and discomfort. Choose to eat together with fruits, natural yogurts or juices .

After all, what is oatmeal?

Oats are one of the healthiest cereals on the planet, as it does not contain gluten , is a source of vitamins, minerals and fiber, helps with satiety and, finally, is a delight. All this makes oats a superfood!

This product has the scientific name Avena L. and comes from a plant of the Poaceae family. It is composed of several species, the most popular being Avena sativa and Avena byzantina (which are the most common to be found). It is found in the form of flakes, flour and bran.

It is important to make it clear that oats are a super healthy food, as long as they are used correctly. It can be included in basically all kinds of healthy diets. Whether to lose weight, to regain health and even in cases of diabetes and heart disease.

Care and contraindications

Oat itself has no contraindications, as it is a natural food. However, it is important to be careful when using oats, so that it is really healthy.

For example, this cereal is gluten-free, but in many parts of the world gluten can be processed along with oats. Therefore, always check the packaging if the oats contain gluten. If so, always opt for the version without this substance, which is much healthier.

Another precaution is not to consume oatmeal in excess, as it is caloric and when consumed in excess can cause weight gain, especially if used in recipes that use milk and/or butter.

Always try to consume pure and natural oats, without gluten , to obtain the medicinal and healthy benefits of this food.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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