Is Oat So Simple Healthy? Unpacking Instant Oatmeal's Nutritional Pros and Cons

December 6, 2025 •

4 min read

Plain, unprocessed oats contain a soluble fibre called beta-glucan, which has been shown to help lower cholesterol and blood sugar levels. Given this, many people wonder: is Oat So Simple healthy? The answer depends on the specific product and what is added to it, as the convenience often comes with nutritional trade-offs.

Quick Summary

This article explores the nutritional differences between quick-cooking sachets like Oat So Simple and plain, traditional oats. We evaluate the impact of processing, added sugars, and fibre content on your health to help you make a more informed breakfast decision.

Key Points

Processing Matters: Instant oats like Oat So Simple are more processed than rolled or steel-cut varieties, potentially leading to a faster blood sugar spike.
Watch the Sugar: Flavoured Oat So Simple sachets contain significant amounts of added sugar, which can undermine the overall health benefits of the oats.
Original is Best: Choosing the plain, unflavoured Oat So Simple is a healthier option, as it contains no added sugars or artificial flavourings.
Customise for Health: Personalise your plain instant oats with natural toppings like fruit, nuts, seeds, and spices to control sugar and boost nutrition.
Fibre is a Key Benefit: All whole oats, including instant, are a good source of soluble fibre like beta-glucan, which supports heart health and digestion.
Consider Alternatives: For a lower glycemic impact and chewier texture, consider using traditional rolled oats, which are still quick to prepare.

The Health Profile of Whole Oats

Whole oats are a nutritional powerhouse, packed with a range of vitamins, minerals, and antioxidants. As a whole grain, they are rich in complex carbohydrates and dietary fibre. The key player in oats' health benefits is a soluble fibre called beta-glucan, which forms a thick, gel-like substance in the gut. This fibre is associated with several positive health outcomes, including:

Improved Heart Health: Beta-glucan has been shown to reduce both total and LDL ('bad') cholesterol levels by binding with cholesterol-rich bile acids and promoting their excretion from the body.
Better Blood Sugar Control: By delaying the emptying of the stomach, beta-glucan slows the absorption of glucose into the bloodstream, which helps to regulate blood sugar and insulin levels, especially for people with type 2 diabetes.
Weight Management: The filling nature of oats, due to their fibre and protein content, can increase satiety and help reduce overall calorie intake.
Digestive Support: The fibre promotes healthy and regular bowel movements, preventing constipation.

The Oat So Simple Difference: Processing and Convenience

While Oat So Simple sachets are made from 100% wholegrain oats, they are a more processed form, much like instant oats in the US. To make them quick to cook, the oats are cut, pre-cooked, and rolled into thinner flakes. This processing alters the texture, resulting in a softer, mushier consistency. While this is convenient, it can also affect how quickly the body absorbs the carbohydrates, potentially causing a faster blood sugar spike compared to less-processed versions like rolled or steel-cut oats.

The Hidden Problem with Flavoured Oat So Simple

The most significant health concern with instant oatmeal, particularly the flavoured versions, is the added sugar. While Quaker offers an 'Original' variant with 'no added sugar', many of the more popular flavours like Golden Syrup can contain a significant amount of sugar. For example, one flavoured sachet can contain as much as 15 grams of sugar when prepared with milk, which is about a third of an adult's recommended daily sugar intake in a single small meal. These added sugars and flavourings can counteract the natural benefits of the oats, turning a potentially healthy meal into a less nutritious option. Plain versions of Oat So Simple, on the other hand, contain only naturally occurring sugars.

Making a Healthier Instant Oat Choice

For those who prioritise convenience but want to make a healthier choice, there are strategies to improve your instant oats. Opting for the unflavoured 'Original' sachets is the first and most impactful step. From there, you can control the flavour and nutrition by adding your own toppings. Some excellent and healthy additions include:

Fresh or Frozen Fruit: Berries, bananas, or peaches add natural sweetness and vitamins.
Nuts and Seeds: Almonds, walnuts, chia seeds, or a dollop of peanut butter can boost protein and healthy fats, increasing satiety and flavour.
Spices: Cinnamon, nutmeg, or pumpkin spice offer flavour without the added sugar.
Protein Boost: Stirring in some Greek yogurt or protein powder can make for a more balanced meal that keeps you full for longer.

Comparison Table: Instant Oats vs. Rolled Oats

To illustrate the nutritional differences, let's compare a hypothetical plain instant oat sachet with a serving of plain rolled oats, acknowledging that figures vary between brands and preparation methods.


Feature	Plain Instant Oats (e.g., Oat So Simple Original)	Plain Rolled Oats (Traditional Porridge Oats)
Processing Level	Highly processed (pre-cooked, rolled thin)	Minimally processed (rolled whole oat groats)
Cooking Time	Very quick (1-2 minutes)	Longer (5-10 minutes)
Glycemic Index	Slightly higher due to processing	Lower, leads to a slower energy release
Fibre Content	Good source of soluble fibre	Good source of soluble fibre
Added Sugar	None in the 'Original' variety, but high in flavoured versions	None, entirely dependent on your additions
Texture	Softer, mushier consistency	Chewier, more substantial texture
Nutrient Density	High, but sensitive nutrients can be reduced by processing	High, retains more nutrients in their most natural state

Conclusion: The Final Verdict

Ultimately, the question of "is Oat So Simple healthy" has a nuanced answer. In its original, unflavoured form, Oat So Simple is a convenient and nutritious whole grain option, providing beneficial fibre, vitamins, and minerals. However, the flavoured varieties, with their high levels of added sugar, are a less healthy choice. The convenience of instant oats comes at the cost of faster digestion and potentially higher blood sugar spikes compared to traditional rolled or steel-cut oats. For maximum health benefits, opt for the plain variety and add your own natural, healthy toppings. For more detailed information on the benefits of whole oats, see the comprehensive guide from Healthline. Making a conscious choice about your oat products allows you to reap the full rewards of this wholesome grain while avoiding unnecessary additives.

This article is for informational purposes and should not replace professional medical advice.

Frequently Asked Questions

The plain, 'Original' Oat So Simple sachets do not contain added sugar, only naturally occurring sugars. However, the many flavoured varieties often contain significant amounts of added sugar, and you should check the nutritional label.

While both are whole grains, instant oatmeal is more processed, which can cause a quicker and higher spike in blood sugar. Nutritionally, the basic fibre and protein content is similar, but instant versions often have added sugars in their flavoured packs.

Oats can be beneficial for weight management due to their high fibre content, which promotes fullness. However, the high sugar content in flavoured versions can undermine weight loss efforts. Choosing the plain version and adding healthy toppings is a better strategy.

Yes, all whole oats contain the soluble fibre beta-glucan, which is responsible for lowering cholesterol. To get these benefits without the drawbacks, ensure you choose an unflavoured version and stick to a healthy diet overall.

To make instant oats healthier, add fresh or frozen berries, nuts, seeds (like chia or flax), cinnamon, or a small drizzle of honey or maple syrup. Adding protein with Greek yogurt or a scoop of protein powder is also a great option.

Potential downsides include the high sugar content in flavoured varieties, which can lead to blood sugar spikes. Due to their quick cooking time, the processed oats are less filling than slower-digesting rolled or steel-cut oats.

Oats are naturally gluten-free, but they are often processed in facilities that also handle gluten-containing grains like wheat and barley, risking cross-contamination. For individuals with celiac disease or gluten sensitivity, it is essential to choose only certified gluten-free oat products.