EpiCor Immune

Oatmeal, the superhero of all breakfasts?

Posted on 07/31/2017 at 12:00 AM by Embria Health Sciences

View post titled Oatmeal, the superhero of all breakfasts?

By Dr. Lisa Metzgar, PhD:

One of the most common questions I get from my clients is “what can I eat for breakfast besides eggs?” Everyone is on the high protein kick these days and carbs have gotten a bad rap, even healthy carbs.

The fact is that some carbs are very necessary to our health and should be included in our diets. A diet consisting of just meat protein and high fat can lead to other issues, including throwing off your healthy gut flora. We were meant to eat a variety of foods but it seems when a whole category of foods are deemed as bad for our waist lines, then we have a tendency to go to extremes and eliminate totally and overindulge in what is touted as good for you at the time. The trend right now is to indulge in bacon and butter which contains zero healthy fiber and carbs. Not all carbohydrates make you fat! Many healthy carbs have beneficial fiber that can feed your gut flora and help keep our digestive tract moving which leads to a smaller waist and a healthier immune system.

One of my favorite foods for breakfast, especially when I plan on doing a long run or bike ride is oatmeal. One bowl of oatmeal with a tablespoon of nut butter and cinnamon keeps me from getting hungry and fuels my activity. It contains slow digesting carbohydrates to keep your blood sugar more level as well as protein to help with athletic performance. It is also a great option for children to eat before school to keep their brains engaged without the mid-morning crash of sugary cereal.

Here are some of the health benefits of oatmeal:

  1. Good source of vitamins and minerals – It contains B vitamins, manganese which is great for your metabolism, magnesium which helps with insulin sensitivity, copper and selenium which are both antioxidants, zinc and iron to name a few.(1)
  2. Contains beneficial fiber – Oatmeal is a great source of fiber which helps feed your healthy bacteria levels for a happy gut and stronger immune system.(2)
  3. Gluten free – Many people have a gluten sensitivity and oatmeal is a great way to get healthy grains in your diet without gluten to worry about.
  4. Helps lower bad cholesterol –  The fiber beta glucan, when eaten, creates a gelatinous consistency which seems to help drag LDL (your bad cholesterol) out of your system.(3)
  5. Helps with insulin sensitivity – Eating oatmeal can help those who have type 2 diabetes or have weight gain due to insulin resistance. In a study done with diabetic patients it was shown that eating oatmeal reduces their AC1 levels (an indicator of diabetes) and their fasting glucose and insulin levels. (4)

Oatmeal is very easy to prepare. Make sure you are using the old fashion oats or steel cut for the less processed versions. Here are a few ideas:

  • Soak your oats in the fridge overnight in milk or milk alternative like almond or cashew milk to make muesli. Add fruit, a little honey and enjoy without even having to cook.
  • Cook a batch of old fashion oats or steel cut oats, add a tablespoon of nut butter and cinnamon, and a little bit of honey for taste. • Try cooking in your slow cooker overnight on low for a ready-made breakfast.
  • Add chia or flax seeds to increase the fiber and omega 3’s.
  • Try pumpkin pie spice and apples for a nice treat.
  • Open up a capsule of EpiCor fermentate and add it to your oatmeal for a nice savory taste and of course for extra support for your microbiome.

When you start your day with a healthy breakfast, you’ll get the most out of your day!


  1. https://authoritynutrition.com/foods/oats/
  2. https://www.ncbi.nlm.nih.gov/pubmed/26511097
  3. https://www.ncbi.nlm.nih.gov/pubmed/25411276
  4. https://www.ncbi.nlm.nih.gov/pubmed/26690472
Oatmeal is a source of 1,3/1,4 beta glucan, but what I want is the 1,3/1,6 beta glucan, which is present in brewer's yeast. Can this be derived from your Brewer's yeast tablets? Highly Important since 1,3/1,6 Beta Glucans are being heavily promoted at exhorbitant cost in current coronavirus crisis (Dr Christopher Hertzog). Please respond. Kind regards Denise, biochemist.
Denise Bowes | 03/09/2020 at 03:51 AM
No one ever said that bacon could be considered healthy since it has a substantial amount unhealthy nitrates. And , While grass fed organic butter is good for you, a fact that you you left out , it and bacon alone would certainly not make a good breakfast
Len | 04/18/2019 at 12:46 AM
Len, the comment about bacon and butter was an exaggeration to point out that we tend to go with fads instead of common sense nutrition when it comes to dieting I am a big fan of grass fed butter and include it as a healthy fat in my diet
Lisa | 04/18/2019 at 12:46 AM
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