The #1 Cereal You Should Eat to Help You Live Longer

If you had to pick one cereal to eat regularly for better health as you age, registered dietitians say oatmeal is a pretty solid choice. Rich in fiber, antioxidants and other important nutrients, oats can boost your health in various ways. “Oatmeal when prepared well can support heart health, blood sugar balance and longevity,” says Vandana Sheth, RDN, CDCES, FAND.

Of course, there are many different factors that play a role in how long you live, like genetics, access to health care, stress, your environment and your lifestyle habits. But strategic breakfast choices—like starting your day with a bowl of oats—could make a positive difference.

Curious to learn more about why oatmeal stands out as a great breakfast choice for healthy aging? Read on to learn why dietitians are huge fans. 

How Oatmeal May Add Years to Your Life

It’s Very Nutritious

Oatmeal is nutritious on its own, but it’s also a great base for additional nutrient-rich mix-ins, says Maddie Pasquariello, M.S., RD. A half-cup serving of uncooked oats has roughly 150 calories, 5 grams of protein, 4 grams of fiber, 10% of the Daily Value for iron, plus various antioxidants. It’s also practically sodium- and saturated fat-free. No wonder research has shown eating oats may help support a healthy weight and stable blood sugar, and protect against cancer and heart disease, all of which are linked to a longer lifespan. 

It’s Great for Your Heart

Oatmeal is a good source of fiber, a nutrient that most of us don’t get nearly enough of. “Adding fiber to your diet is one of the most health-promoting things you can do if you don’t consume enough [of it],” Pasquariello says. That’s because fiber offers multiple health benefits. Not only is it great for your gut health, it may also help lower the risk of some types of cancer, stroke, type 2 diabetes and heart disease. 

When it comes to heart health, the fiber in oats may be especially advantageous. Oatmeal is rich in a type of soluble fiber called beta-glucan. This unique fiber dissolves in water and forms a gel-like substance in the gut that helps whisk cholesterol out of your body, helping lower artery-clogging LDL cholesterol.

It Can Help Keep Blood Sugar Stable

Oats’ beta-glucan isn’t just good for your heart. It may also promote more stable blood sugar. These healthy grains are also packed with complex carbohydrates, which take longer to digest than the simple carbohydrates found in foods like white bread and many breakfast cereals. “As a result, blood sugar does not spike as rapidly and is more steady as food breaks down in the digestive tract,” says Patricia Kolesa, M.S., RDN. “Blood sugar stabilization is essential for lowering the risk of prediabetes and managing diabetes.” 

However, if you want a breakfast with even more blood sugar–regulating power, pair your oats with some protein and healthy fats, Sheth says. Because these nutrients take even longer to digest than carbs, they help slow the release of oatmeal’s carbs into your bloodstream.

It Helps Keep You Strong

A half-cup of uncooked rolled oats has roughly 55 milligrams of magnesium, which is 13% of the 420 mg our bodies need each day to function at their best. This mineral participates in more than 300 chemical reactions in your body. And many of those reactions support bone and muscle health, keeping you strong as you age. Yet most of us don’t consume enough magnesium, which may increase the risk of osteoporosis and frailty, both of which can shorten your lifespan., 

Tips to Enjoy Oats

Oats aren’t just a great food to help you live longer. They’re also delicious and satisfying. Here’s how to make the most of them.

• Start with plain, unsweetened oats. Whole-grain rolled oats and steel-cut oats have no added sugars and negligible sodium. From here, you can add your own mix-ins and toppings. 
• Add fresh fruit for a hint of sweetness. To avoid added sugars, skip the prepackaged instant oats and sweeten your oats with fruit. Sliced banana, berries and other fruits are a fiber-rich, sweet addition to your oatmeal that can help you cut down on other sweeteners you’d normally mix in, like maple syrup or honey, Pasquariello says.
• Add some protein. Because protein is slowly digested, it can help you feel full longer. “I always try to add at least a full serving of yogurt plus milk to make sure I’m [reaching] at least at the 20 to 25-gram protein mark for oatmeal,” Pasquariello says. You can get it from milk, yogurt or protein powder. Or try some seeds, nuts or nut butter for protein plus healthy fat for even more satisfaction.
• Mix in a boost of fiber. Like protein, fiber also helps keep you full. While oats give you some fiber, topping them with fiber-rich add-ins can nudge you closer to your daily 25-gram goal. Add some fresh or frozen fruit, nuts, seeds, nut butter or ground flaxseed. In addition to fiber, they provide interesting textures to keep your taste buds happy.
• Bake it! Not a fan of oatmeal? “I recommend trying a hand at baked oatmeal if you want to get more oatmeal in your diet, but don’t care for the moist texture of typical oat recipes,” Kolesa says. 
• Make your oatmeal savory. “If you’re feeling creative, try a savory oatmeal with vegetables and eggs, or an oatmeal risotto,” Kolesa says. Or, try a veggie-tofu topping, seasoned with your favorite spices, suggests Sheth. 

Our Expert Take

If you’re looking for a nutritious breakfast cereal that may help you live longer, oatmeal is a fantastic option. As part of a balanced eating plan, it can help reduce your risk for chronic health conditions like heart disease, type 2 diabetes, cancer and frailty. To make your bowl more filling and satisfying, add protein from milk or yogurt, along with fruit for fiber and sweetness. And if you’re not a fan of cereal? No worries! You can always bake it and cut it into squares for a warm, energizing breakfast to take on the go.