Not All Oatmeal Is Created Equal, Says Nutrition Professor

Oatmeal has long been considered a healthy breakfast staple, but according to Professor Tim Spector, a renowned expert in nutrition and gut health, not all types of oatmeal offer the same health benefits—especially when it comes to lowering cholesterol and balancing blood sugar.

Speaking to The Express, Professor Spector emphasized the importance of choosing the right kind of oats to get the full benefit of beta-glucan. Beta-glucan is a type of soluble fiber found in oats that’s linked to reduced cholesterol, improved blood sugar control, and better digestion.

The question of whether oatmeal is healthy or not depends on your own body, how you react to sugar, and which ones you choose,

Whole vs. Instant: The Fiber Matters

The key difference lies in how processed the oats are, according to Spector.

He compares instant, finely ground oats with whole rolled oats and oat bran, noting a wide gap in fiber content and how the body processes them.

• Oat bran: ~16g of fiber per 100g
• Whole rolled oats: ~10g of fiber per 100g
• Instant oats: only ~3g of fiber per 100g

Instant oats, commonly sold in supermarket packets, are often more processed, lower in fiber, and digested more quickly.

That faster digestion can lead to spikes in blood sugar—especially if eaten without balancing nutrients.

Tips for a Healthier Oatmeal Bowl

To get the most out of your oatmeal, Spector recommends:

• Choosing oat bran or whole rolled oats
• Avoiding heavily processed or flavored instant oat packets
• Adding fat, protein, and fiber-rich toppings like Greek yogurt, nuts, berries, chia and/or flax seeds.

These additions can slow digestion, reduce blood sugar spikes, and increase the meal’s overall nutritional value.

He also advises choosing organic oats when possible, citing concerns about glyphosate residue, a common agricultural chemical that can be found in conventionally grown oats.

While oatmeal remains a smart choice for many people, Spector stresses that paying attention to the type you eat—and how you prepare it—can significantly impact your health.

There can be a big difference in how much oatmeal does for your health, depending on which variety you pull off the shelves.