Packed with heart-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily — the equivalent of a single bowl of oatmeal — cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.
“A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness,” adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. “It’s also very rich in antioxidants to help protect heart health and reduce blood pressure.” As if all that wasn’t enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon. (Try out our favorite ways to eat a hearty bowl of oats.)