What Happens to Your Body When You Eat Oatmeal Every Day

If you think oatmeal is just a plain breakfast food, think again. Nutrition researchers say eating oatmeal every day might be one of the simplest ways to improve your long-term health.

Plant Based Science London recently broke down why eating oatmeal daily could make a real difference. Their mission is to help people understand how plant-based foods can prevent disease, strengthen the body, and support better health – one study at a time.

Read more: 8 Vegan Overnight Oats Recipes

In their latest video, the team dives deep into the science behind oats, from the fiber that supports your gut to the compounds that protect your heart. As the narrator explains, “A professor of food and human nutrition at Newcastle University here in the UK recently made the claim that if everyone started the day with oatmeal, it would have a significant impact on public health.”

A powerhouse of minerals and fiber

A single bowl of oatmeal brings far more than slow-release carbs. It’s packed with copper, manganese, iron, and B vitamins, but its real power comes from beta-glucan, a type of soluble fiber that feeds healthy gut bacteria. This supports immunity, lowers cholesterol, and may even protect against certain cancers.

The narrator explains that “soluble fiber such as beta-glucan from cereals and pectin in fruit can form a thick gel paste in our gut, which helps reduce the absorption of cholesterol as well as boosting the excretion of bile salts.”

Studies show that eating just 3 grams of beta-glucan daily – about what you get in a 70-gram bowl of oats – can reduce harmful LDL cholesterol by 7%. “That’s similar to the results you might get from taking a statin,” says Dr. George Grimble from University College London. “And unlike a statin, oats have no side effects.”

Oats and longevity

Long-term research also supports the benefits of whole grains like oats. A 14-year Harvard study following more than 100,000 people found that those who ate the most whole grains were less likely to die from major diseases, including heart disease. For every ounce (about one small bowl) of whole grains eaten daily, the risk of death dropped by 5%.

Plant Based Science London emphasizes that traditional rolled oats are best. “Regular oats have a much lower glycemic index,” the narrator says, “leading to a smaller release of insulin and avoiding spikes in blood sugar.” Instant oats, while convenient, often lose some of these protective qualities.

More than a heart-healthy breakfast

Dr Michael Greger, founder of NutritionFacts.org, also weighs in. “Oats are reported to possess very drug-like activities,” he says in the video, listing their cholesterol-lowering, blood-sugar-lowering, immune-boosting, anti-cancer, antioxidant, and anti-inflammatory effects.

Research even suggests that oatmeal can support healthy body weight and liver function. In a double-blind trial, almost 90% of people who ate real oatmeal lost weight, saw slimmer waists, and experienced a 20-point drop in cholesterol compared to a control group. Their liver health also improved, suggesting oats could help reduce non-alcoholic fatty liver disease – one of the most common causes of liver damage in the U.S.

As Plant Based Science London sums up, whole grains protect, while refined grains do the opposite. A follow-up study confirmed that refined grains were linked with increased disease risk, while whole grains like oats had a protective effect.

Eating oatmeal every morning is a simple, evidence-backed way to improve heart health, support digestion, and even help manage weight and liver health.

Or, as the narrator concludes, “If everyone ate oatmeal, we would significantly cut rates of heart disease and possibly also bowel cancer.”

Sometimes, the healthiest change really is as easy as breakfast.

For more plant-based health and nutrition content check out Plant Based Science London’s YouTube channel.