Oatmeal - A comprehensive guide to a perfect oatmeal

Updated: December 4, 2023

Ingredients for Oatmeal  |  Recipes and Cooking Instructions  |  Tips for Better Oatmeal  |  Health Benefits - Should I Eat Oatmeal?  |  FAQ

Article summarised: Oats are an excellent ingredient for healthy diet. Preparing oatmeal is easy; select the right oats for your needs, a suitable cooking method, and grasp the basics of flavoring and toppings.

You can cook and flavor oatmeal in many ways. The best thing about oatmeal is that it's packed with health benefits, as long as you know how to avoid pitfalls in preparation and choose the right products.

Ingredients for Oatmeal

The main ingredient in oatmeal is oats, but it's not indifferent which oat package you pick up from the store. Different types of oat flakes behave differently and have an impact on the taste and texture of oatmeal.

Oat Flakes

Steamed vs. Unsteamed Oat Flakes

Usually, oat flakes are steamed. Flakes benefit from heat treatment because oats have higher fat content than other grains. Steaming prevents rancid taste and ensures the quality of the flakes. It also improves the handling of the flakes, as steam-treated oats withstand flattening better and do not crumble as easily.

Unsteamed oat flakes are produced without heat treatment. Unsteamed oat flakes can withstand less mechanical processing and are usually not cut. Otherwise, unsteamed flakes are made in the same way as steamed ones. The oat grain is peeled, and the remaining groat is flattened into flakes. Oat's natural fat taste is more pronounced in unsteamed oat flakes. 

You can use unsteamed oats in all porridge recipes. However, note that unsteamed oat flakes lose flavor and spoil quicker than steamed ones.

Bottom line: If you consume a limited amount of oats, stick with regular oat flakes since they contain the same nutrients as unsteamed ones.

Whole oat groats or oat grains

Whole oat groats or oat grains are unflattened whole oat kernels. They contain all the good nutrients of oats but are unsuitable for most porridges.

However, oat groats are a winner in baked oatmeal. We highly recommend baked oatmeal from whole oat grains if you have yet to try this delicacy.

Steel Cut Oats

Steel-cut oats are produced by cutting whole oat kernels into coarse pieces. Cutting speeds up the oat's cooking time but preserves nutrients and provides a crunchy texture to oatmeal.

Steel-cut oats are worth trying for baked oatmeal, but they also work well when cooked on the stovetop.

Oat Bran

Oat bran is produced from the outermost layers of oats. Oat bran is rough and absorbs a lot of liquid.

Oat bran contains minerals, vitamins, and high amounts of fiber. Half of this fiber is gut-friendly beta-glucan.

You can prepare an entire porridge using oat bran, but about 10% is usually added to the oatmeal to provide structure and increase its nutritional value. You can also try a 50% - 50% mix of oat flakes and oat bran in oatmeal.

Large Rolled Oat Flakes

Large oat flakes are made by flattening whole oat kernels into flakes. They take longer to cook than small flakes but offer a more texture.

Rolled Oats (Classic Oat Flakes)

Rolled oats are made by cutting the oat kernel into a few parts, and then the kernels are flattened into flakes. The nutritional values of rolled oats are identical to large ones but cook slightly faster and have a slightly softer texture.

Instant Oats

Instant oats undergo more processing than rolled oats. Typically, flakes are flattened thinner, which speeds up the cooking time. The drawback is that oatmeal tends to become more powdery and mushy in texture with quick oat flakes.

Bottom line: Use rolled oats for your daily oatmeal. Steel cut and whole oats for slow cooked oatmeals. Always check instant oat ingredients, since they may contain added sugars and flavours.

Liquid

The choice of liquid considerably impacts the taste and nutritional value of oatmeal. You turn a healthy morning oatmeal into an unhealthy, sugar-loaded calorie bomb by selecting an unhealthy liquid. Conversely, if you choose wisely, you can enhance the oatmeal's flavor considerably without making it unhealthy.

Water

Water, although being the most bland option, is the traditional choice for oatmeal. If you use water, you don't add extra calories, but you don't add any nutrients to the oatmeal either.

The benefit of water is that oatmeal cooks easily and is less likely to stick to the bottom of the pot. 

Milk

Milk enhances the flavor of oatmeal and adds protein and fats to it. 

Whole milk makes a tasty oatmeal but contains twice as many calories as skim milk. For everyday use, it may be better to use either skim milk or low-fat milk. You can also cook oatmeal by mixing water and milk, reducing fat and calorie content.

Zero fat or skim milk reduces the fat and calories received from milk. A good idea is to use skim milk in oatmeal and enjoy healthy fats in some other form.

Lactose-free milk is excellent for oatmeal. It is particularly good for those worrying about carbs since some lactose-free milk variants contain fewer carbohydrates than regular milk.

Flavored barista-style milk often contains spices and sugar. They might not be the best option healthwise, but you don't need to exclude them entirely. Try preparing oatmeal as usual, and add ¼ of the liquid you're using as flavored milk. This way, you add aroma while keeping the calories and sugar in check.

Oat Milk and Other Plant-Based Milks

Oat, almond, coconut, and hazelnut milk—options are endless. We recommend trying products you enjoy because oatmeal can be prepared using almost any plant-based milks.

When choosing a product, there are a few things to consider:

1. Added sugar: The sweeter and enjoyable the taste, the more likely it contains added sugar. You can make delicious oatmeal from these beverages, but it's good to consider what this does to the oatmeal's nutritional value.
2. Added fat: Barista-style plant-based milk tastes great in oatmeal, but pay attention to the added fat. You can easily compromise the healthiness of oatmeal by using plant-based milk that contains significant amounts of fat.
3. Flavored plant-based milk: Experiment with various flavored ones as long as you keep the two bullet points above in mind. 

There are several healthy plant-based milk choices on the market. Some products contain little to no added sugar or fat, while others are candies in the bottle.

Keep in mind that you don't have to avoid sugary, high-fat content barista-style / flavored milk alternatives entirely. For example, you can make oatmeal with skim milk or water and replace some liquid with a more unhealthy option. This way, you can achieve the desired taste without compromising health.

Liquid Mixtures

As mentioned, you can create a healthy yet tasty oatmeal by mixing different liquids. Try various products to find the combination that suits your taste and health preferences. Our favorite is to prepare oatmeal with skim milk, but we replace about ¼ of the liquid with barista-style oat milk. 

You can add oat milk to your oatmeal even after it's cooked. First, taste your oatmeal; if it needs more creaminess, pour some flavored or unflavored barista oat milk into it. It will add flavor, and the portion instantly cools down to an edible temperature.

Bottom line: Use low calorie liquids or mix low calorie liquids with high fat liquids. If you want tom maximise tast use whole milk or barista style plant milks.

Flavouring

Oatmeal pairs well with many spices if you know some basic rules. 

• Add salt right at the beginning. It enhances oatmeal's flavor without making it taste salty.
• Add spices before cooking or directly to the finished oatmeal. Some spices release their aroma when heated, while some work better when sprinkled directly on oatmeal.

Cinnamon

Cinnamon is a traditional oatmeal flavoring. It tastes great; it has many health benefits. Just understand the differences between Ceylon and Cassia types.

Cardamom

Cardamom pairs well with cinnamon and is an excellent addition to oatmeal.

Chai Spice Blend

A chai spice blend contains familiar spices and pairs great with oatmeal. Chai spice typically includes cinnamon, cardamom, ginger, black pepper, cloves, and nutmeg. 

Pumpkin Spice Mix

Pumpkin spice blend is a popular mix typically containing cinnamon, ginger, nutmeg, allspice, and cloves.

Turmeric

Turmeric is a beautiful golden-yellow addition to oatmeal. Add ¼ teaspoon of turmeric, vanilla powder, a pinch of ginger powder, and stevia to the oatmeal before cooking. 

Nutmeg

Nutmeg is an ingredient in many spice blends, but you can also sprinkle it on oatmeal alone. 

Cacao Nibs and Powder

Cacao nibs and powder bring the flavors of chocolate and cocoa to oatmeal. Nibs also add a pleasant crunch to oatmeal. Raw cacao nibs taste slightly bitter, so adding a bit of sweetener to the nibs brings out the chocolate-like sweetness.

Try roasting the nibs. Preheat your oven to 180 degrees Celsius (about 356 degrees Fahrenheit) and roast the nibs for about 5 minutes until they release the delightful aroma of toasted chocolate into the room.

Vanilla

Vanilla is a flavor familiar to everyone. Add vanilla extract, pods, or vanilla powder to oatmeal, and use vanilla as part of various spice blends.

Bottom line: Add salt at before cooking. Oatmeal is a versatile ingredient so use your creativity with flavors. 

Sweetening

When it comes to sweetening oatmeal, there are several options to consider. 

Sugar

Use added sugar moderately. Its use is excessive in Western diets, and too much added sugar is a significant health concern. 

Stevia

Stevia is a great sugar replacement. It's several hundred times sweeter than sugar and is natural and calorie-free.

Erythritol

Erythritol is a natural sugar alcohol also found in the human body. It is much sweeter than sugar, has zero calories, and is available in stores in granulated form.

Syrup and honey

Use various syrups, such as maple, coconut, agave syrup, or honey. Syrups add a delightful sweetness to your oatmeal and enhance the flavors of nuts, berries, and bananas. However, be mindful of their calorie and sugar content and consume them in moderation.

Other natural sweeteners

Add mashed overripe bananas or chopped dates to your oatmeal for more natural sweetness. These naturally sweet fruits can sweeten your oatmeal and provide additional flavor.

Bottom line: We highly recommend to moderate sugar use. There are many alternative ways to sweeten oatmeal.

Toppings

Jams

Choose jams with a high fruit content. From a health perspective, it's entirely different to add jam that has 85% fruit compared to a jam with 30% fruit content.

Nuts

Nuts provide healthy fats and protein, improve texture, and add creaminess to oatmeal. 

Our favorite is walnuts, which contain the most plant-based omega-3 fatty acids of all nuts. Additionally, walnuts provide a pleasant texture to the oatmeal.

Other nuts to consider:

• Hazelnuts
• Cashews
• Pistachios
• Peanuts
• Almonds
• Macadamia nuts
• Pecans

Seeds

Seeds enhance the nutritional value of oatmeal since they contain protein, fats, and fiber. However, it's good to understand the health risks seeds may carry. 

Seeds can accumulate harmful heavy metals, such as nickel and cadmium, from the soil. Heavy metals are problematic for humans because our bodies cannot get rid of them. That's why many countries have recommendations for safe seed consumption [Source:  European Commission - Health Promotion and Disease Prevention Knowledge Gateway]:

• The consumption limit for adults is approximately 15 grams (2 tablespoons) of seeds per day.
• The limit for children aged 1-6 years is generally 6-8 grams (1 tablespoon).

While the intake recommendations apply to all seeds, they have significant variations in heavy metals detected.

• Flaxseeds, otherwise a highly nutritious choice, contain high levels of cadmium.
• One of the safest options is chia seed. Studies have shown it contains only a fraction of the heavy metals compared to its competitors.

Despite heavy metals, you can consume seeds safely. Just remember to exercise moderation. For example, hemp seeds add a sophisticated creamy touch to oatmeal, significantly enhancing its nutritional value. Chia seeds have a neutral flavor but are rich in plant-based omega-3 fatty acids and protein.

Berries

Berries and oatmeal are considered a match made in heaven. There's hardly an oatmeal that wouldn't benefit from a handful of berries now and then. Berries add healthy sweetness and contain vitamins, minerals, antioxidants, and fiber. Fresh berries like blueberries, bilberries, and strawberries are excellent choices, but frozen and freeze-dried berries are also almost as healthy, especially during winter.

Fruits

Fruits contain a significant amount of vitamins and other beneficial nutrients but also high amounts of sugar, so you should moderate their use.

Banana is probably an all-time favorite to accompany oatmeal. Half a banana per serving adds a burst of flavor to your oatmeal. Experiment with other fruits, such as oranges, blood oranges, and pomegranates, which go exceptionally well with oatmeal. 

Bottom line: Use natural toppings such as nuts, seeds, and berries. When using seeds, be sure not to exceed the recommended daily amount.

Oils and Fats

We need essential fats that our bodies cannot produce. Just remember a few guidelines when consuming fats.

Favor unsaturated fats and avoid saturated fats. Saturated fats are not inherently bad, but Western diets tend to contain too much of them, so it's a good idea to minimize saturated fat use. Butter is fine occasionally, but high butter consumption over prolonged periods significantly increases the risk of illness and being overweight.

Look at the amount of saturated fat in products and consider replacing high saturated fat products with healthier choices.

Prioritize plant and animal-based oils (Omega-3, ALA, EPA, and DHA) in your diet. Consider avoiding omega-6 fatty acids, although they are essential oils. Omega-6 is problematic because we tend to get a lot of them at the expense of omega-3.

Don't be afraid of fat, but make wise choices.

Adding a tablespoon of vegetable oil to your oatmeal is an easy way to incorporate the benefits of oil into your oatmeal. Avoid using oils with a low smoke point, as they can make the oatmeal taste rancid. Suitable oils based on their smoke point are coconut, olive, and avocado oil. It's best to avoid hemp and flaxseed oil in oatmeal unless you add them to the finished product and don’t overheat them.

For many, there's nothing better than a spoonful of butter on oatmeal. Butter is not a killer, so you can safely add it in small amounts. Also, try browned butter or ghee for added flavor.

Bottom line: Favor unsaturated fats and avoid excessive amounts of saturated fats.

Recipes and Cooking Instructions

Cooked Oatmeal

Preparing oatmeal in a saucepan is the most traditional way to cook oatmeal, and it’s easy to make delicious oatmeal with just a few guidelines.

1. A wide saucepan for cooking oatmeal is a good idea because it allows it to simmer more thoroughly.
2. Add liquid to the saucepan.
3. Remember to add salt.
4. Once the liquid starts to simmer, add oat flakes.
5. Cook over low heat according to the instructed time, or use our 1-2-3 method described below. The heat should be enough to make the oatmeal simmer but not boil.

An easy 1-2-3 rule: Use one part of oat flakes to two parts of liquid. After the liquid simmer, let it cook for three minutes. This rule applies to traditional flakes.

Tips:
When the oatmeal is ready, add more liquid, put a lid on the saucepan, and let the oatmeal rest without heat for a few minutes.

You don't need to monitor oatmeal constantly. You'll find the proper cooking temperature after a few tries.

Stirring oatmeal releases its beta-glucan, which makes the oatmeal softer. Some people prefer this, while others do not.

Oatmeal in the Microwave

Microwaving oatmeal is fast and can taste almost as good as stovetop oatmeal. 
Our 1-2-3 rule makes preparing oatmeal super easy. Use one portion of flakes. Use two portions of liquid. Microwave for three minutes.

1. Choose a traditional wide but deep soup plate. Narrow plates or bowls are problematic for cooking oatmeal because porridge can quickly boil.
2. Add oat flakes and liquid to the plate. Follow the instructions on the package or use our 1-2-3 rule. Suitable portion is about 30g - 60g (about 1dl / half a cup) of oat flakes.
3. Use water, milk, plant-based milk, or a combination of these.
4. Add salt before heating, but check if the oat flakes already contain added salt.
5. Mix the liquid and oats before microwaving, then heat the oatmeal for about 3 minutes.
6. Let the oatmeal sit for a minute because it may be runny after heating. Quick oat flakes soak liquid faster than rolled oat flakes, but if you wait a moment for the oatmeal to thicken, you'll get a better result with rolled oats. Another way to reduce oatmeal is to replace about 5 grams of flakes with oat bran. It increases oatmeal's beta-glucan, fiber, and protein content and thickens it.

Baked Oatmeal

Many consider that baked oatmeal produces the best flavor. While baking oatmeal takes time, it's effortless to make. You let the oven do all the work.

Preparing a larger batch of baked oatmeal is a good idea because it tastes good reheated or served cold. The longer oatmeal sits in the refrigerator, the denser it becomes. A solid tip is to take oatmeal out of the oven while its consistency is still soft so it will stay softer. You can also add liquid when reheating baked oatmeal.

Choose whole oats or steel-cut oats. Whole oats are unflattened grains that take some time to cook. Steel-cut oats are also unflattened, split grains that work well in baked oatmeal. You can also use rolled oats, but the texture is better with whole or steel-cut oats.

Choose milk or plant-based milk as liquid. Milk will give you a traditional oatmeal taste, while oat milk will make it richer in oat flavor. Use whole milk or barista oat drinks if you're not concerned about calories or saturated fat. These will enhance the flavor compared to fat free options.

For an extra flavor, melt a few small pieces of butter on the bottom of the dish before adding ingredients. Your taste buds will thank you later.

Baked Oatmeal (4 servings)

• A rectangular, sizeable, ovenproof dish
• 2,5 dl (1 cup) whole oat groats, steel-cut oats, or large rolled oats
• 1 l (33 oz.) milk or plant-based milk
• A pinch of salt
• A couple of small pieces of butter for greasing the dish

Instructions

1. Grease the dish or place a few small pieces of butter at the bottom and let it melt.
2. Add oat flakes, salt, and liquid to the dish.
3. Bake at 180 degrees Celsius (338 Fahrenheit) for 1.5 hours or at 90 degrees Celsius (194 Fahrenheit) overnight.
4. Stir oatmeal a couple of times during the first hour. Do not stir after this so that a crispy surface can form.

Seasoning and Toppings

Baked oatmeal goes well with various spices and toppings. Try chopped almonds, walnuts, or pecans. Add some eggs to the recipe and flavor it with cardamom, vanilla, or cinnamon.

A touch of sweetness works wonders in baked oatmeal. Add a deciliter of sugar or sweeten the oatmeal with maple, coconut, or agave syrup. You can also sweeten it with stevia or dates.

Overnight Oats

Overnight oats bring variety to oatmeal breakfasts and are convenient as a snack. Prepare overnight oats in the evening to save time in the morning. Making overnight oats is easy, and you can customize them to suit your taste.

The basic recipe for overnight oats:

• 1 part milk, plant-based milk, or even fresh juice
• 1 part texture-enhancing ingredient: use yogurt, Greek yogurt, mashed banana, cottage cheese, or quark
• 1 part rolled oats
• Flavor overnight oats with spices, chopped nuts, seeds, or berries. For spices, a teaspoon or half a teaspoon is a good measure; for other ingredients, a handful works.
• Mix the ingredients and let the oats sit overnight or about 7-8 hours.
• Maple syrup, honey, and sugar add sweetness, but there are better options than adding sugar. Try using alternatives like stevia, dates, or berries for sweetening.

Bottom line: There is not a single best way to prepare oatmeal. With the right quides it's easy to cook perfect oatmeal regardless of the cooking method.

Tips for Better Oatmeal

Warmed  and Flavored Milks

Serve your oatmeal with warmed milk or flavored options like chai or golden milk.

Chai Milk

Ingredients (for one serving, about 2.5 dl of beverage):

• 2.5 dl of milk or plant-based milk
• 1 tsp of chai spice mix. You can also mix your chai blend (1/2 tsp cinnamon + 1/8 tsp ground ginger + 1/4 tsp cardamom + A pinch of ground black pepper +A pinch of ground nutmeg + A pinch of ground cloves)
• 1 tsp honey or other sweetener to taste

Instructions:

1. Mix the chai spice blend with the milk.
2. Heat the mixture until it shimmers, but do not let it boil.
3. Add honey and stir lightly.
4. Serve chai milk alongside your oatmeal as an addition or a replacement for some of the oatmeal's liquid.

Golden Milk

Ingredients (for one serving, about 2.5 dl of beverage):

• 2.5 dl of milk
• ½ tsp ground turmeric
• ⅛ tsp cinnamon
• A pinch of black pepper
• ½ tsp honey or maple syrup. You can also sweeten it with stevia.

Optional Ingredients:

• ¼ tsp coconut oil

Instructions:

1. Combine ingredients in a saucepan and heat the mixture until it shimmers, but do not let it boil.
2. Allow mixture to simmer gently for about 10 minutes, stirring occasionally.
3. Serve it as a warm addition to your oatmeal, or mix it into the oatmeal's liquid during cooking.

Nutmeg Milk

Nutmeg milk is a soothing drink for the evenings and a great addition to oatmeal.

Ingredients:

• ½ tsp of ground nutmeg or half a nutmeg
• 2.5 dl of milk or plant-based milk
• 1 tsp of maple syrup or another sweetener to taste

Instructions:

1. Grate nutmeg or use pre-ground nutmeg.
2. Mix milk and ground nutmeg well in a saucepan.
3. Heat the mixture until it simmers, but do not let it boil.
4. Close the stove and add maple syrup or your preferred sweetener.
5. Stir again to mix sweetener into the liquid.
6. Pour mixture through a strainer to remove any nutmeg shell parts.

Serve nutmeg-flavored milk as a warm complement to your oatmeal, or use it as part of the oatmeal's liquid.

A Pinch of Stevia

We prefer stevia over added sugars since added sugar is a serious health issue in western diets. 

Add a pinch of stevia to your oatmeal before cooking it. However, be cautious with the amount because it is several hundred times sweeter than sugar. Typically, ⅛ teaspoon of stevia is enough for one serving of oatmeal.

Give Your Oatmeal Time to Settle

Especially when prepared in the microwave, oatmeal may feel a bit watery right after heating. Reducing the liquid is not a perfect solution since it results in too dense oatmeal.

When you take oatmeal out of the microwave, let it settle for a few minutes while stirring occasionally. Oats absorb liquid even after heating, improving the oatmeal's consistency.

Stir During Cooking

The more you stir oatmeal, the more the beta-glucan breaks down. When beta-glucan breaks, oatmeal becomes thicker and, according to many, better in texture.

Add salt flakes on top

Although it's always wise to add salt before cooking oatmeal, you can also try adding few salt flakes on top of the oatmeal. It will give small bursts of saltness to porridge.

Toast the Flakes

Toasted oat flakes add a nutty flavor to oatmeal.

Preheat the oven to 175 degrees Celsius and toast the oat flakes for 10 minutes. You can also toast oat flakes directly in the saucepot. Add oat flakes to the saucepot and heat them on full power for about 5 minutes. Don’t let flakes burn, as you want a toasted aroma, not a burnt one.

Soak flakes overnight

Prepare oatmeal in the evening by mixing liquid and flakes. Place the oatmeal in the fridge overnight, and in the morning, cook it.

Store-bought flavored or Plant-Based Milk

Cooking oatmeal in flavored milk makes it a calorie bomb. Replace ¼ of the low-calorie liquid with flavored milk or plant-based milk. This way, you add the flavor and sweetness from flavored milk without significantly increasing total calories.

Health Benefits - Should I Eat Oatmeal

Oats are considered a super grain compared to many other grains. Small grains pack nutrients, energy, slow carbohydrates, fiber, protein, and healthy fats. Additionally, oats are naturally gluten-free and well-tolerated.

Oats contain soluble fiber called beta-glucan, which has been approved for several health claims in Europe and the United States (European Food Safety Authority EFSA, U.S. Food and Drug Administration FDA). [Source: EU Register on nutrition and health claims, Global review of heart health claims for oat beta-glucan products]

Approved health claims

Oats lower cholesterol: Regular use of beta-glucans helps maintain and manage blood cholesterol. The health effect is achieved with a daily intake of 3 grams of beta-glucans.

Oats help manage blood sugar: The beta-glucan in oats helps stabilize blood sugar levels after meals. The health effect is achieved when a meal contains 4 grams of beta-glucans per 30 grams of carbohydrates.

Oats reduce the risk of heart disease: The U.S. FDA approved the claim that the beta-glucan in oats reduces the risk of heart disease.

Oats support digestive health: Oat fiber increases the bulk in the intestines and promotes regular bowel function. The health effect is achieved with at least 6 grams of oat grain fiber per 100 grams.

Frequently Asked Questions

Can I eat oatmeal every morning?

Yes, you can. Oats have numerous health benefits and are an excellent choice for a daily breakfast. Eating oatmeal in the morning ensures a rich beta-glucan intake, which can help manage cholesterol and promote digestive health.

How much oatmeal should I eat in the morning?

The typical serving size is 30-60 grams (about 1 dl) of uncooked oat flakes per serving, cooked in about two deciliters of liquid. The serving size may vary based on your body size and the overall composition of your breakfast. For example, an oatmeal-based breakfast for an 80kg man might include:

• 50-60 grams of oatmeal cooked in skimmed milk.
• 10 grams of added protein.
• 100-200 grams of berries.
• One banana.
• A tablespoon of omega-3 oil.

Can oatmeal make you gain weight?

Any food that contains calories can contribute to weight gain if consumed excessively. However, oatmeal is an excellent choice for those looking to lose weight. It keeps you full, and the fiber in oats promotes digestive health.

When choosing an oatmeal, paying attention to the added sugar is important. Many instant oatmeal products contain added sugar, which reduces oatmeal's nutritional value. Additionally, it's advisable to avoid using whole milk or barista-style plant-based milk products, as they can significantly increase the energy content of your meal.

Is it okay to eat oatmeal in the evening?

Oatmeal is a convenient option for an evening snack as long as you avoid consuming large quantities of food right before bedtime. 

How much is one serving of oatmeal?

The serving size of oatmeal can vary depending on your body size and whether you're having a snack, breakfast, lunch, or dinner. A typical serving size is approximately 40-60 grams of oat flakes (about 1 dl.) cooked in roughly 200 milliliters of liquid. However, serving sizes should be adjusted to meet individual nutritional needs.

Can oatmeal cause stomach problems?

Oatmeal is considered gut-friendly and generally does not cause stomach issues, even for sensitive stomachs.

However, while oatmeal is known for being easy on the stomach, some individuals may still experience stomach problems from oatmeal. If you have stomach issues, it's advisable to try a period without oatmeal.

Does oatmeal make you feel tired?

Oatmeal itself does not make you feel tired. If you feel tired after eating oatmeal, it's likely due to portion size, toppings and additions.

Fatigue after a meal is typically related to fluctuations in blood sugar. Maintaining stable blood sugar is essential for sustained energy, as your brain relies on glucose from the bloodstream for energy. Oats contain slow-digesting carbohydrates in the form of fiber, which help stabilize blood sugar levels rather than causing rapid spikes or crashes.

Oatmeal can lead to fatigue if too much sugar is added (honey, syrup, jam, or other high-sugar ingredients). In such cases, fatigue is caused by the rapid increase in blood sugar levels due to sugars, not oatmeal.

How much iron is in oatmeal?

Oatmeal has about 4.7 milligrams of iron in 100 grams. 

The amount is half of the daily recommended. Unfortunately, iron absorption from oats is pretty low, typically from 1% to 10%. That's why oatmeal should not be relied on as a significant source of dietary iron.

Is oatmeal good for weight loss?

Oatmeal is suitable for a weight-loss diet. It provides a feeling of fullness and contains good, slowly digesting carbs. However, you should be careful what toppings to add.

Choose toppings and spices like berries, stevia, and cinnamon for flavoring. Avoid using products or fruits with high sugar content.

Nuts and seeds can be part of a weight loss diet, but be mindful of portion sizes as they are calorie-dense.

Add protein to your oatmeal, such as egg whites, protein powder, or cottage cheese. Protein helps keep you feeling full for longer.

Be selective in choosing instant oatmeal products, as many contain added sugar or dried fruits. Opt for plain oat flakes without sugar or dried fruits, and add flavorings.

What can you put in oatmeal?

You can flavor oatmeal with either sweet or savory toppings. Try a teaspoon of cinnamon or cardamom. Add a small amount of stevia. Mix cocoa powder and stevia into the oatmeal and slice a banana on top. 

Can oatmeal cause bloating?

Many foods can cause bloating, including oatmeal. Generally, oatmeal and oats are well-tolerated and do not cause bloating when consumed reasonably.

Do you have to cook oatmeal?

You can prepare oatmeal without cooking as well. Overnight oats are an excellent way to prepare oatmeal. Mix flakes with liquid and other ingredients and allow the mixture to soak overnight in the refrigerator. Oat flakes can also be crushed, making them suitable for smoothies and shakes.

Does oatmeal contain sugar?

Oatmeal doesn't contain added sugar. However, many manufacturers add sugar, especially to instant oatmeal, to add sweetness and calories.

Oatmeal contains carbohydrates, and all carbs convert to sugars in our bodies. However, oatmeal contains good carbohydrates, which prevent and control the rise in blood sugar after meals. Added sugar, on the other hand, raises blood sugar very quickly.

Can you eat oatmeal for dinner?

Yes. Oatmeal is suitable for a snack, breakfast, lunch, and dinner. Adding protein and other ingredients to oatmeal makes it easy to make it a complete meal.

Can you add oil to oatmeal?

You can add oil and butter to oatmeal; they work well as they add creaminess and flavor. However, different oils have different flavors, so it's a good idea to try different oils to see which suits your taste. 

It's good to use oil in moderation, as oils are calorie-dense. One tablespoon of oil is often sufficient for one serving of oatmeal.

Can you put eggs in oatmeal?

Absolutely. Add an egg to the finished oatmeal and mix it well. You can also use only the egg white to maximize your protein intake.

Why is salt added to oatmeal?

A pinch of salt in oatmeal enhances its flavor.

Add salt at the beginning of cooking. Adding salt at the beginning brings out a slightly nutty flavor. If you add salt at the end, it mainly seasons the oatmeal with a salty taste.

Can you use oat milk in oatmeal?

Oat milk works wonders in oatmeal. Our favorites are the creamy oil-based barista oat milks. However, these oat milks typically contain many calories, so using them daily may not be advisable. Instead, try mixing regular milk or water with oat milk. This way, you'll get a delicious flavor in your oatmeal without excessive oil and calorie intake. There are also entirely fat-free oat milks to try.

How much cottage cheese can you add to oatmeal?

Cottage cheese pairs surprisingly well with oatmeal. The ideal amount of cottage cheese depends on your taste. Start by adding a tablespoon per serving and adjust from there. Mix cottage cheese into the oatmeal or eat it as a topping.

Can you add protein powder to oatmeal?

Adding protein powder is a common way to increase oatmeal's protein content and flavor. Oatmeal pairs well with whey protein, pea protein, or rice protein. However, too much protein can make the oatmeal slightly gritty in taste, so it's a good idea to experiment with the right amount for your preference. Start with a tablespoon of protein powder per serving and adjust the amount according to your taste.