Food for Thought Fridays – 5 Reasons Why Oats Should Be a Part of Your Weekly Menu Plan

Welcome to Food for Thought Fridays! Here at Intentional By Grace we are all about healthy eating! Join me each Friday to learn about common (and sometimes uncommon) foods we eat and how they affect our bodies.


There is nothing like a good, warm, hearty bowl of oatmeal in the morning. Second only to quinoa, oatmeal makes a regular appearance on our weekly breakfast menu.To be sure, I am not referring to the oatmeal found in pre-packaged boxes. I am talking about real oats without added salt, sugar, and other nonsense. ๐Ÿ˜‰

5 reasons why oats should be included regularly in our weekly menu plans:


  1. Helps lower our risk of cardiovascular disease by moving cholesterol out of the digestive track.
  2. Reduces risk of Type 2 diabetes by helping to stabilize blood sugar.
  3. Aids in weight management by helping you stay full longer.
  4. Helps increase milk supply in nursing mothers. There is no scientific research supporting this, but it has been said to help some women.
  5. Tolerated by most people with gluten sensitivities due to its low gluten make up.

To understand the amazing health benefits of oats, we must understand fiber.

Fiber is essential for our health and well-being, and it is the fiber in oats that make it so nutritious.

In and of itself, fiber is not a nutrient, but it is found in vitamin and mineral rich foods. Fiber cannot be digested. Therefore, fiber’s sole purpose is to help carry wastes out of our bodies.

There are two types of fiber – soluble and insoluble, and we need both kinds to receive the health benefits that are raved about in mainstream health. The store bought cereals should not be your source for fiber. Just saying.

Soluble fiber

  1. Slows down the time it takes to empty food from the stomach, which makes you feel fuller longer. This fact is what makes oatmeal a good food for weight management.
  2. Breaks down as it passes through the digestive track, binding fatty acids and slowing down the rate of sugar absorption in the body. This helps to keep cholesterol levels down. Lowering our cholesterol is one of the reasons we suspect that it may help increase nursing mother’s milk supply.

Insoluble fiber

  1. Makes stools heavier, which helps with diarrhea, etc.
  2. Speeds the process of moving waste through our intestines and colon, which helps with constipation, etc.

In addition to fiber, oats are an excellent source of manganese. They also contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium.

What ways are there to eat oats?

  • Oatmeal – This is the most popular way to prepare oats.
  • Granola – This can be partnered with milk (raw milk preferably), yogurt, or kefir. It can also be eaten by itself as a quick, on the run snack.
  • Cookies – Oats are a great addition to any kind of cookie recipe.
  • Filler – You can add oats to just about anything to make it more filling. I use it in place of bread crumbs or crackers in some recipes. Do you remember Smoothies in a Bowl from our weekly menu plan?
  • Oat milk – Great alternative to cow’s milk, especially if you aren’t drinking raw milk.
  • Oat flour – Great for baking, and since it is low in gluten a good alternative to whole wheat flour.

How We Eat Our Oats:

Muffins are another good way to incorporate oats.

Some other good ways to prepare oats:

And that, friends, is oats and probably more than you ever wanted to know!

Now it’s your turn! What ways do you enjoy incorporating oats into your diet?


WHFoods on Oats
Fibre-rich diet proves good for heart
Oatmeal: Everything You Want to Know About Oats
“Becoming Fiber Wise: A Look At Our Digestive System” by Paul Scavone

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