Eating oats for breakfast can be very beneficial for you (Image: Getty )
Studies have shown that introducing a single ingredient to your breakfast can deliver substantial health advantages. Adding this wholesome food to your morning routine could help combat afternoon tiredness and potentially lower your risk of diabetes, high cholesterol, and bowel cancer.
Budget retailer Aldi is offering a 1kg bag of porridge oats for merely 85p, working out at approximately 9p per 100g. Whether you stir oats into yoghurt with berries and nuts, or simply warm them with milk for a classic morning meal, it’s advisable to avoid adding sugar.
Oats are regarded as a superb source of energy owing to their complex carbohydrate composition. A serving of whole grains, such as cooked porridge, slowly releases energy, which is steadily absorbed throughout the day, reports Lancs Live.
This can help prevent afternoon sluggishness and hunger pangs, keeping you fuller for longer. Oats are a type of complex carbohydrate that has a low glycemic index (GI). This means they give you steady energy that lasts for hours, helping you feel full and energised.
Beyond sustained energy, oats also deliver valuable quantities of thiamine, phosphorus, magnesium, and B vitamins, including niacin and folate, which together support your body in processing energy effectively.
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The NHS says: « Fibre is an essential part of a healthy, balanced diet. Increasing the fibre in your diet can help prevent constipation and diverticular disease (small pouches in the gut which become inflamed and cause abdominal pain). It can help your digestive system to process food and absorb nutrients. Fibre makes you feel fuller and so helps to control your appetite. »
Oats have been shown to help regulate blood sugar levels, a crucial factor in controlling diabetes. Since your body processes minimally refined oats more gradually than processed grains, this helps avoid sudden spikes in blood sugar following meals.
Shedding excess weight and maintaining a healthy body weight can also help prevent or even reverse type 2 diabetes. The Diabetes Association advises losing up to 15% of your body weight at the point of diagnosis.
Following a diet abundant in fibre and protein, whilst being low in calories, sugar and fat, can trigger weight loss – making porridge (without any additional sugars such as syrup) an ideal breakfast choice. Oats contain minimal sugar, with less than a gram present in 100g of oats.
A 2018 review found that oats may help lower cholesterol levels. This is critical as diabetes can heighten your risk of heart disease. Oats are low-GI foods, with a GI rating below 55.
Oats are packed full of fibre (Image: Getty )
More recently, according to fresh research from the University of Bonn published in Nature Communications in January 2026, consuming a considerable quantity of oats for a short period – approximately 300 grams of oatmeal daily for just two days – can reduce LDL (the « bad ») cholesterol levels by roughly 10%.
Additional studies indicate that oats can diminish your risk of developing bowel cancer. This is chiefly due to their substantial fibre content, according to Cancer Research UK.
Fibre boosts the volume of your stools, dilutes them, and facilitates their passage through your digestive system more rapidly. This minimises the duration that harmful substances stay in contact with the bowel, potentially limiting cellular damage.
Fibre may also support gut bacteria in generating beneficial compounds that alter conditions within the bowel. Foods abundant in fibre have been associated with a decreased risk of bowel cancer.
Cancer Research UK states: « A high-fibre diet, including plenty of wholegrains, can lower the risk of bowel cancer. Not all cases of bowel cancer can be prevented. A person’s risk of cancer depends on many different things. But eating a high-fibre diet can help reduce the risk of bowel cancer. »
Oats are a great energy source because they contain complex carbohydrates (Image: Getty )
Oats also comprise numerous phenolic acids and avenanthramides. These provide antioxidant and anti-inflammatory benefits.
Incorporating more high-fibre wholegrains and fewer refined grains into your diet can help you maintain a healthy weight by keeping you satisfied for longer. This not only reduces the risk of bowel cancer but also lessens the likelihood of several other cancer types.
A major study published in January 2025 found that consuming substantial amounts of fibre may reduce the risk of various cancers in the digestive, reproductive, and urinary systems. The study found that total dietary fibre (TDF) decreases the risk of colon cancer by 26% and colorectal cancer by 12%.
It also offers protection against Barrett’s oesophagitis and stomach cancer. Furthermore, it may help defend against breast, ovarian, endometrial, prostate, kidney, and bladder cancers.
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