is Steel-Cut, Rolled, or Instant Oatmeal the Healthiest?

Oatmeal consistently ranks as one of the healthiest breakfasts you can eat. With balanced doses of heart-healthy fiber and filling protein, oatmeal is also endlessly customizable to whatever flavors your craving.

But there are also different types of oatmeal. And if you have to pick between steel-cut, rolled oats or instant oatmeal, what’s the healthiest choice?

The nutritional differences between different cuts of oats are actually far less impactful than you might think, says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

Instead, keep an eye on what you add to the oatmeal, she advises, because that’s where you’ll see the biggest positive – and possibly negative – changes to the nutritional profile.

Oatmeal Benefits for Gut and Heart Health

One of the most well-known benefits of oatmeal is the fiber it contains. A typical serving of oats provides about 4-5 grams, which supports gut health and helps keep you regular. It’s a particular favorite of gastrointestinal health specialists for this reason.

The type of soluble fiber that oatmeal contains – called beta-glucan – is a “special fiber,” Rizzo says. Research has shown that this type of fiber has additional benefits for heart health,she explains.

Beta-glucan fiber “actually clings to cholesterol in the body and removes bad (LDL) cholesterol,” she explains, thus improving your cholesterol levels. So it’s probably not surprising that cardiologists also enjoy eating oatmeal for breakfast.

Additionally, a serving of oatmeal provides about 5 grams of protein, which people often don’t realise, Rizzo notes. Alongside the slow-digesting complex carbohydrates and fiber in oats, the protein will help this meal keep you feeling full for hours.

You’ll also get a slew of B vitamins from oats, which support energy levels, Rizzo adds, and they contain some iron, which is helpful especially for people who eat mainly plant-based foods.

What’s the Healthiest Type of Oatmeal?