INCASE YOU MISSED it, there’s been some unjustified oatmeal slander spreading through the internet recently.

“You may have seen some of the videos circulating claiming oatmeal is bad for you,” says Alex Evink, R.D. It all began when one doctor, who goes by Natural Heart Doc on TikTok posted a video blasting oatmeal with little commentary as to why. The video went viral, and now the breakfast staple is getting bad name.

Make no mistake: Oatmeal is good for you. Exceptionally good for you, in fact. Oatmeal provides a hearty dose of fiber, complex carbohydrates, and essential vitamins and minerals. As long as you avoid incorporating pre-made varieties that are loaded with added sugars, or adding a ton of sweeteners to your bowl on your own, oatmeal remains—and forever will be—a nutritious choice.

Is oatmeal healthy?

Sheri Berger, R.D.N., says that oatmeal, as long as it’s not overly sweetened or processed, is a good source of fiber and protein. And, on the flip side, there are also ways to prepare oatmeal to improve its already-awesome nutrition profile, such as adding toppings like cinnamon, blueberries, strawberries, bananas, or pomegranate arils, and nuts or seeds such as walnuts, sliced almonds, pistachios, chia seeds, or ground flaxseed.

If you’re cooking oatmeal on your own, you’re doing your body good. A 2015 systematic review and meta-analysis of oatmeal found that consuming oats, due to the presence of beta-glucan, significantly reduced hemoglobin A1C, fasting blood glucose, total cholesterol, and LDL (the bad) cholesterol.

Speaking of blood sugar levels, Berger says that a 2020 study examined the benefit of oatmeal in slowing down digestion and reducing the release of glucose into the bloodstream, leading to better blood sugar management. “Oats are rich in the soluble fiber beta-glucan, which creates a very thick gel that slows down stomach emptying and clings onto LDL (bad cholesterol) to escort it out of the body,” she says.

Because of this, oatmeal consumption may contribute to improvements in cholesterol numbers and healthy gut bacteria, per a 2022 study. Another meta-analysis published in 2021 which found that oat intake significantly reduced C-reactive protein, an inflammatory biomarker, Evink says. Chronic inflammation can impact your overall health in a variety of areas from your joint function to cognition.

What about phytic acid in oatmeal?

“There are claims that oatmeal contains phytic acid which can prevent us from absorbing certain nutrients,” like iron, says Evink. “However, oatmeal [also] contains high amounts B6, magnesium, and calcium.”

Bottom line: the benefits clearly outweigh supposed risks and oatmeal can and should be included in a well-rounded diet, says Evink.

The only potential downside: Eating a ton of oatmeal may cause some bloating and gassiness, especially if you are not used to eating high fiber foods, Berger says. “Oats contain fiber and starches that bacteria in our gut feeds on, which can lead to gas and bloating for some people.”

To decrease these unwanted side effects, Berger recommends gradually adding oats and other high fiber foods into your diet to give your body time to adjust.

Is It Possible to Eat Too Much Oatmeal?

Like any food, you don’t want to eat it for every meal, every day. But there’s nothing wrong with eating a regular-sized portion or two of oatmeal daily.

It’s all about how you prepare your oatmeal. A large portion of oatmeal topped with tons of sugar, butter, or cream, can increase your calorie intake and cause some weight gain, Berger says. To keep portion size reasonable, Berger says to aim for a half to one cup of cooked plain oatmeal with one teaspoon of sweetener (if you want it), along with a half to one cup of fruit, and one-to-two tablespoons of nuts or seeds, and an optional dash of cinnamon. (Note: The serving size on the instructions may be a fourth of a cup—the size of oatmeal expands when it’s cooked.)