The Best Time to Eat Oats

There is no best time of day to eat oats. However, including them in your daily routine supports weight loss, digestive health, and cholesterol-reducing efforts, among other health benefits. 

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The Best Time to Eat Oats for Improved Digestive Health

The best time of day to eat oats to improve digestive health depends on your specific dietary needs and preferences.

Oats are an abundant source of prebiotics and soluble and insoluble fibers, all of which support digestive health.

The soluble fiber in oats draws water into the stool, adding bulk to make bowel movements softer and easier to pass. 

Evolving research indicates the importance of the gut microbiome in preventing chronic diseases like diabetes and colon cancer.

Insoluble and prebiotic fibers in oats affect the gut microbiota, increasing the abundance of healthy gut bacteria.

Other compounds in oats, like avenacins, also positively affect gut microbial composition. 

The Best Time to Eat Oats to Reduce Cholesterol

There is no best time of day to eat oats to reduce cholesterol. Instead, include oats as part of your daily routine.

The Food and Drug Administration (FDA) recommends eating three grams of beta-glucan daily to lower cholesterol and reduce the risk of heart disease.

Oats contain beta-glucans, a type of soluble fiber with cholesterol-lowering properties. One cup of old-fashioned rolled oats contains 7.5 grams of beta-glucan.  

One meta-analysis observed a significant reduction in total cholesterol and low-density lipoprotein (LDL) cholesterol with daily oat consumption. Beta-glucans form a gel-like substance in the body that helps remove cholesterol from the bloodstream. They also create a barrier in the intestine that prevents the body from reabsorbing cholesterol. 

According to some reports, three grams of beta-glucans daily can reduce LDL cholesterol by five to 10 percent.    

The Best Time to Eat Oats for Weight Loss

Eating oats may support weight loss, but there is no best time of day for consumption.

Oats may increase satiety, reducing hunger and food intake. Additionally, beta-glucans slow the movement of food through your digestive tract, further contributing to changes in food intake and affecting weight.

However, not all research shows that oats reduce appetite or food intake.  

Still, observational research suggests eating patterns that prioritize whole grains like oats may be associated with weight loss and greater weight management. 

However, additional studies are still warranted.

The Best Time to Eat Oats for Muscle Gain

One study found that supplementing with oat protein powder for 14 days before and four days after running downhill reduced inflammation and muscle soreness associated with damaging exercise.

Reduced muscle damage allows for faster recovery and greater athletic and training gains. Study participants received 25 grams of oat protein supplements per day, divided into two doses.  

Oat protein supplements are different from whole oats. Still, eating oats as part of a post-workout recovery meal can support muscle gain.

Oatmeal prepared with milk or unsweetened soy milk balances protein and carbohydrates, plus other nutrients like calcium, potassium, and magnesium, necessary for recovery and muscle gain. 

The Best Time to Eat Oats for Blood Sugar Control

There is no ideal time to eat oats for blood sugar control. However, adding oats to a meal may improve blood sugar regulation. 

Beta-glucans slow the digestion and absorption of carbohydrates, reducing post-meal blood sugar and insulin levels.

One study observed a significant reduction in hemoglobin A1c (HbA1c) with one cup (100 grams) of oats daily for one year.

The Best Time to Eat Oats for Sleep Benefits

Diets higher in whole grains like oats, compared to refined carbohydrates, may support sleep quality and duration.

One analysis observed that people who slept for five hours or less had a lower intake of whole grains than those who slept the recommended seven to eight hours. 

Limited evidence supports the best time to eat oats for sleep.

However, consider replacing your late-night snack with refined carbohydrates like chips or pretzels with whole-grain oats to promote sleep.

Tips for Eating Oats

Choose steel-cut or whole old-fashioned oats, which are higher in beta-glucans and have a lower glycemic index (how quickly a food affects blood sugar).

Limit instant oats, which may have more sugar and sodium.

Switch up your oat preparations:

• Savory oats with eggs and vegetables
• Overnight oats
• Replace flour with oats in baked goods like muffins and cakes
• Blend into smoothies

Cook oats with cow’s milk or unsweetened fortified soy milk to boost protein and essential micronutrients like calcium, magnesium, and vitamin B12. 

Who Should Avoid Oats

Avoid oats if you are allergic to them or their parts.

Oats are gluten-free. However, they may experience cross-contamination during processing or packaging.

If you have celiac disease or are strictly gluten-free, look for oats labeled as gluten-free.

Key Takeaways

• There is no one best time to eat oats.
• Including oats in your regular eating habits may provide numerous health benefits, such as improved digestive health, cholesterol, and blood sugar regulation.
• Use dairy or unsweetened soy milk and minimize added sugars to reap the health benefits of oats.