Oats: Superfood or Overrated?

My Take as a Nutritional Therapist

One of the things I love most about clinic is hearing the questions that come up time and time again. They often inspire these newsletters because if one person is wondering about something, the chances are many others are too.

This week's question?

"I see overnight oats everywhere, but then my friend said they're not healthy."

So, here is my take.

When it comes to oats I sit somewhere in the middle.

Do I eat oats? Yes.

Do they fill me up as much as a savoury breakfast? Generally, no.

Do I recommend them as an everyday breakfast for all clients? Generally, no.

And as always, it depends on your health history and goals. If you have insulin resistance, pre-diabetes or type 2 diabetes, there may absolutely be better breakfast options for you.

However, here is the evidence.

There is good research showing that oats can:

✔ Support healthy cholesterol levels
✔ Reduce the risk of cardiovascular disease
✔ Support gut health
✔ Provide important nutrients such as B vitamins, magnesium and phosphorus
✔ Contain beta-glucan, a type of soluble fibre linked to many of these benefits

As a Nutritional Therapist specialising in metabolic health underpinned by gut health, you might think that would be enough for me to label oats a "wonder food".

Not quite.

The reason oats can be controversial is that they are pretty high in starch and, for some people, can cause a significant rise in blood sugar levels.

This is where the conversation often goes wrong.

It's not just what you eat. It's how you eat it.

You won't find me eating a bowl of Ready Brek with sugar sprinkled on top.

The way oats are prepared and what they are paired with make a huge difference to how they affect blood sugar, energy levels and fullness.

Think of oats as the base, not the whole meal.

When you add protein, fibre and healthy fats, you help slow digestion and reduce the blood sugar response.

My Top Tips for Making Oats Work Harder

Choose less processed oats where possible. Traditional rolled oats or coarse Scottish oats are a better choice than instant or quick-cook varieties.

Boost the protein by adding Greek yoghurt, kefir, nuts, seeds, protein powder or even an egg white!

Add healthy fats from nuts, seeds or nut butter.

Increase the fibre further with chia seeds, ground flaxseed and berries.

Use spices such as cinnamon, nutmeg or ginger for flavour instead of relying on sugar or syrups.

If I make overnight oats porridge, I will add chia seeds, ground flaxseed, quinoa and a sprinkle of Nourish Week granola alongside Greek yoghurt and berries.