Yahoo Lifestyle I’m a Health Editor—I Always Add This Ingredient to my Smoothies and You Should Too
As a health editor, I feel it's my duty not to gatekeep nutrition hacks—which is why I'm telling you to try putting oats in smoothies.
Why? Well, they're delicious, for one. But they also add a hefty serving of fiber, and are chock full of health benefits as a result (more on that below). But the real reason I starting putting oats in smoothies wasn't that; it's because it helped make my smoothies that much more filling.
As someone who recently had to get off of Ozempic and experiment with ways to get and stay full naturally, smoothie satiety is extremely important to me. And oats' nutritional profile makes them perfect for the job.
🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊
"Thanks to their high fiber content, oats help you stay fuller for longer," Michelle Cardel, Ph.D. MS, RD, a registered dietitian and head of global clinical research and nutrition at WeightWatchers, tells Parade. "Additionally, their fiber content supports healthy digestion, promoting regularity and preventing bloating or discomfort." What's more, they can also help support blood sugar levels.
Once I learned this, I started putting oats in all of my smoothies, and it's definitely made a difference. Before, a smoothie felt like a small snack since I always needed to eat more after. But since incorporating oats into my smoothie recipe (which I'll share below), I actually feel full and satisfied after the fact—and I don't feel blood sugar spikes throughout the day!
Related: The Superfood That Kept Me Full When I Stopped Taking Ozempic
As for what Dr. Cardel thinks of what I consider to be a genuinely game-changing "hack?" "Adding oats to your smoothie can be a great way to boost the smoothie’s fiber amount," she says. "It can also be used as a substitute for cream or yogurt if you like a thicker texture." Win/win (and officially RD-approved)!
Feeling inspired? Great! Ahead, see everything you need to know about putting oats in smoothies, from oats' nutritional benefits to how to make the perfect smoothie with the grain. Bon appétit!
Parade aims to feature only the best products and services. If you buy something via one of our links, we may earn a commission.
Oats in Smoothies: My Recipe
As I said, I don't believe in gatekeeping and am therefore sharing exactly how I make my smoothies with you. (Also because I kept getting emails asking which kind of green tea I switched to post-coffee.) Here's how I make mine, though you can obviously do it however you'd like.
To start, you'll need a blender (I use the Beast Blender), measuring cups, frozen mixed berries, Greek yogurt (my favorite is FAGE Total 0%), a banana, plant milk, cinnamon, vanilla extract and oats, of course. (I prefer Bob's Red Mill's Quick Rolled Oats.) In case you're more of a visual learner, I took a photo of my set-up for your screenshotting pleasure.
Ingredients
1/2 cup mixed berries
1/2 cup unsweetened almond or oat milk
1/3 cup plain nonfat Greek yogurt
1/3 cup plain oats
1 banana
1 tablespoon chia seeds
1/2 tablespoon cinnamon
1/2 tsp vanilla extract
Ice and water as needed
Optional sweeteners (I like them, but they're not necessary)
1 tablespoon chia seeds
Agave or maple syrup for sweetness
Instructions
Blend all ingredients until smooth.
Add more liquid if needed.
Enjoy!
Feel free to modify the recipe accordingly; sometimes (like in the pictures above) I double the recipe and get experimental so I have more leftover in the fridge.
Related: 20 of the Best Healthy Smoothie Recipes That Taste Like Dessert
What are the Health Benefits of Oats?
"Oats are a fantastic addition to any diet since they’re packed with essential vitamins, minerals, and fiber-key ingredients for overall health," Dr. Cardel says. "Their high fiber content helps lower cholesterol levels, which is crucial for reducing the risk of heart disease and other cardiovascular issues, making oats an excellent choice for heart health."
As for how they help balance blood sugar? "By slowing glucose absorption, preventing sudden spikes and crashes in blood sugar and insulin levels. This steady release of energy makes them a smart option for sustained energy and metabolic health," she explains.
And of course, as noted above, they help with satiety and support gut health, preventing bloating while promoting regularity. It's no wonder a recent study found that regularly eating oatmeal might help you live longer.
Related: What Happens if You Eat Oatmeal Every Day
Can Eating Oats Help With Weight Loss?
"Eating oats can be a valuable tool for weight management, and they’re even ZeroPoint food on the WeightWatchers Program," says Dr. Cardel (this is true; I'm a proud Weight Watchers member!). Further, since fiber-filled oats help you stay fuller longer, they "can naturally reduce calorie intake and make it easier to avoid unnecessary snacking or overeating," she adds.
Are Oats Gluten-Free?
"Oats are a gluten-free whole grain, however, oats can be contaminated with gluten during farming, transportation, and storage," Dr. Cardel explains. "If you are limiting or avoiding gluten for medical reasons, look for a gluten-free label on the packaging. Certified gluten-free oats are tested to ensure gluten levels are below safety thresholds."
Related: 17 Outrageously Good Overnight Oats Recipes You Can Make Ahead of Time
How to Prepare Oats
"If you’re cooking whole oats, simply add them to boiling water with a pinch of salt and simmer until fully cooked. Preparing a simple oatmeal with milk or water is a great base and you can get creative by adding wholesome ingredients like fresh fruits, nuts, seeds, or even a dash of cinnamon for extra flavor—without added sugar," says Dr. Cardel.
If you want to make a smoothie with whole oats, Dr. Cardel suggests cooking them for 20 to 30 minutes and then mixing it in your blender with the rest of the ingredients.
How to Eat Oats
"For a balanced and nutritious meal, I recommend adding natural sweeteners like fresh fruits to oats for a touch of sweetness without added sugar," says Dr. Cardel. "To boost fiber and promote satiety, chia seeds are an excellent addition: not only do they enhance the texture but also help regulate appetite."
She also suggests getting the most from your oats: "Toast dry oats to enhance their flavor and then use them as an easy topping for sauteed or roasted fruit," Dr. Cardel continues. "Or use them as a topping in quick bread, muffin or cake recipes."
Related: The Genius Overnight Oat Trick We Wish We'd Known About Sooner
What Kind of Oats Should I Get?
"If you're on a weight loss journey, it’s important to pay attention to the type of oats you’re consuming," Dr. Cardel explains. "I avoid instant or flavored oats as they’re highly processed and often have less fiber and more added sugars."
Instead, opt for whole oats, such as steel-cut or rolled oats, which retain more fiber and nutrients, she advises. "These varieties help keep you full for longer and support healthy digestion, making them a better choice for overall wellness."
Up Next:
Related: The #1 Change I Noticed When I Ate Oatmeal for Breakfast Every Day
Sources
Michelle Cardel, Ph.D., MS, RD, a registered dietitian and head of global clinical research and nutrition at WeightWatchers
