What is the best way to take oats for maximum health benefits?

November 18, 2025 •

4 min read

According to a 2022 review, eating oats regularly may help lower cholesterol and support weight loss by reducing body weight and BMI. But to get the most from this whole grain, what is the best way to take oats? The answer depends on your health goals and personal preferences, with options ranging from simple porridge to convenient overnight oats.

Quick Summary

The optimal method for preparing and consuming oats varies based on your dietary objectives and lifestyle. Key factors include the type of oat used, the cooking method employed, and the nutritional value of the added toppings. Options range from quick-cooking rolled oats to more nutrient-dense, slow-digesting steel-cut varieties, and can be customized to support either weight management or muscle building goals.

Key Points

Variety Matters: Choose steel-cut oats for slower digestion and chewy texture, or rolled oats for faster cooking and creamy consistency.
Overnight Oats for Gut Health: Soaking oats overnight improves digestibility and preserves resistant starch, which is beneficial for gut bacteria.
Customize for Weight Goals: For weight loss, use lower-calorie liquid and fresh fruit. For muscle gain, increase calorie and protein content with nuts, seeds, and protein powder.
Spice Up the Flavor: Go beyond sugar by adding cinnamon, cocoa powder, nut butter, or even savory ingredients like eggs and cheese.
Avoid Sugary Instant Packets: Instant oats cook fast but often have added sugars. Opt for plain varieties to control your sugar intake.
Control Your Glycemic Response: Less-processed oats like steel-cut have a lower glycemic index, leading to a more gradual rise in blood sugar.
Pre-Prep for Convenience: Make a large batch of cooked steel-cut oats or overnight oats ahead of time for a quick, healthy breakfast throughout the week.

Understanding Your Oats: A Guide to Different Varieties

Not all oats are created equal, and the type you choose significantly impacts cooking time, texture, and nutritional properties. Knowing the difference is the first step toward finding the best way to take oats for your specific needs.

Whole Oat Groats

This is the least processed form of the oat grain, with only the outer hull removed. Due to their intact structure, they take the longest to cook, typically 45-60 minutes. This minimal processing means they offer the highest fiber content and a low glycemic index, leading to slow digestion and sustained energy.

Steel-Cut Oats

Also known as Irish oatmeal, these are whole groats chopped into two or three smaller pieces with steel blades. They retain a chewy texture and nutty flavor, taking about 15-30 minutes to cook. Their lower level of processing results in a lower glycemic index compared to rolled or instant oats, making them an excellent choice for blood sugar management.

Rolled Oats

Also called old-fashioned oats, these are steamed and then flattened into flakes. This process shortens the cooking time to about 5-10 minutes, resulting in a softer, creamier texture. Rolled oats are highly versatile, suitable for cooking on the stovetop, making overnight oats, or baking.

Quick and Instant Oats

These are the most processed types, rolled thinner and cut into smaller pieces to reduce cooking time to just a few minutes. While convenient, this processing leads to a higher glycemic index compared to less-processed oats. Many flavored instant oatmeal packets also contain added sugars, so choosing plain varieties is healthier.

Comparison of Oat Types


Feature	Steel-Cut Oats	Rolled Oats	Quick Oats
Processing Level	Minimal (chopped)	Moderate (steamed and flattened)	High (pre-cooked, rolled thin)
Cooking Time	15-30 minutes (stovetop)	5-10 minutes (stovetop)	1-3 minutes (stovetop/microwave)
Texture	Chewy and hearty	Creamy and soft	Very soft and smooth
Glycemic Index	Low (around 53)	Slightly higher (around 57)	High (around 71-75)
Best For	Slow-cooked porridge, gut health	Overnight oats, baking, granola bars	Quick breakfasts, smoothies

How to Prepare Oats for Optimal Results

Overnight Oats

For a no-cook, time-saving breakfast, overnight oats are an excellent choice. This method involves soaking rolled or quick oats in a liquid overnight in the refrigerator. Soaking not only prepares the oats for eating but also improves digestibility and nutrient absorption.

Method:

Combine 1/2 cup of rolled oats with 1/2 cup of milk (dairy or plant-based) or yogurt in a jar.
Add optional seeds like chia or flax for extra fiber and nutrients.
Sweeten with a teaspoon of maple syrup or honey.
Refrigerate overnight. In the morning, top with fresh fruit, nuts, or seeds.

Hot Porridge (Stovetop or Microwave)

Cooking your oats can create a comforting, warm meal. The method and duration depend on the type of oat you select.

Steel-Cut: Bring water or milk to a boil, stir in the oats, and simmer for 15-30 minutes.
Rolled: Combine liquid with oats and cook over medium heat for 5-10 minutes, stirring occasionally.
Quick Oats: These require only 1-3 minutes of cooking after adding hot liquid.

Savory Oats

While often associated with sweet flavors, oats can also be used in savory dishes, similar to congee or risotto.

Savory Topping Ideas:

A fried egg, scallions, and soy sauce.
Cheese, cooked vegetables, and chili flakes.
Kimchi and sesame oil.

Tailoring Your Oats for Specific Health Goals

Your health objectives should guide how you prepare and enhance your oats.

For Weight Loss

Oats are beneficial for weight management because their high fiber content promotes feelings of fullness, which can reduce overall calorie intake.

Use a Calorie-Conscious Base: Prepare with water or low-fat milk instead of full-fat milk.
Boost Fiber Naturally: Top with fresh fruits and seeds, rather than excessive sweeteners.
Avoid High-Calorie Toppings: Limit or avoid high-sugar items and large amounts of high-fat ingredients like peanut butter if you are strictly tracking calories.

For Muscle Gain

Oats can also be part of a muscle-building diet, as they provide complex carbohydrates for energy. The key is increasing the calorie density and protein content.

Increase Calorie Density: Add high-calorie toppings like nuts, seeds, and nut butters.
Boost Protein Content: Mix in a scoop of protein powder, egg whites during cooking, or a dollop of Greek yogurt.
Use Higher-Calorie Liquids: Prepare with whole milk instead of water.

Conclusion

The best way to take oats depends on your desired texture, available time, and health goals. For a convenient, gut-healthy option, overnight rolled oats are ideal, while steel-cut oats provide a chewier texture and slower digestion for sustained fullness. For a quick, warm meal, opt for stovetop preparation of your chosen oat variety. By carefully selecting your oats and toppings, you can easily customize this nutritious whole grain to fit your specific dietary needs, whether that’s supporting weight loss or muscle gain.

Learn more about the science behind whole grains by exploring the Whole Grains Council website.

Frequently Asked Questions

Using milk (dairy or plant-based) will result in a creamier texture and add more calories and protein, which is beneficial for muscle gain. Water is a lower-calorie option, ideal for weight loss or for those who prefer a less rich texture.

Plain instant oats are not significantly less healthy in terms of nutritional content, but their higher level of processing gives them a higher glycemic index. Pre-flavored instant packets often contain added sugars and artificial flavors, making them a less healthy choice than plain oats.

While raw oats are technically safe to eat, it is not recommended to eat them dry. You should soak them in water, milk, or yogurt to avoid indigestion and constipation. Soaking also aids in better nutrient absorption.

Enhance flavor naturally by adding spices like cinnamon or pumpkin pie spice, fresh or dried fruits, unsweetened cocoa powder, nut butter, or vanilla extract.

Yes, oats can help with both weight loss and weight gain, depending on preparation. For weight loss, focus on low-calorie toppings and liquids. For weight gain, add calorie-dense ingredients like nuts, seeds, and nut butter.

Steel-cut oats are chopped groats with a chewy texture and take longer to cook. Rolled oats are steamed and flattened flakes that cook faster, resulting in a creamier texture. Nutritionally, they are very similar, but steel-cut oats have a slightly lower glycemic index.

For best results, soak overnight oats for at least 6-8 hours, but they can be left in the refrigerator for up to 24 hours. This ensures the oats are fully softened and the liquid is absorbed.