Oatmeal may not be the most glamorous of breakfast foods—but it’s definitely one of the healthiest. There’s a reason, after all, that oats have been eaten for thousands of years.

“I eat oatmeal every day,” says dermatologist and nutritionist Dr. Christian Merkel of the Skin and Laser Center in Munich, Germany. “For me, they are a real superfood—and totally underrated.” He notes that not only is oatmeal good for digestion—a key factor in overall health—but it also provides long-lasting feelings of satiety. Below, six reasons why oatmeal should be a regular star in your morning line-up.

6 health benefits of oatmeal

1. Lots of fiber

“Oatmeal contains a large amount of fiber, which makes it very good for healthy digestion,” says Merkel. The main type of fiber in oatmeal is a soluble type of fiber called beta-glucan, which has been shown to reduce blood glucose and insulin response, regulate type 2 diabetes, and increase “good” bacteria in the gut. Pretty impressive stuff.

2. High in vitamins

Oatmeal is a good source of vitamin K, which is essential for bone health and blood clotting. It also contains B vitamins—especially B1 (thiamine) and B5 (pantothenic acid)—which are essential for converting protein, carbohydrates, and fats into energy, supporting the digestive tract, making red blood cells, producing hormones, and for healthy skin and eyes.

3. Heart-healthy

“Studies have shown that oatmeal has been proven to lower cholesterol levels and can therefore also be beneficial against cardiovascular disease,” says Melker, noting that this is also thanks to beta-glucan, the soluble fiber in oats.

4. Rich in minerals

Oatmeal contains essential minerals such as copper, zinc, calcium, and potassium. It’s also rich in magnesium—important for energy, sleep, muscles, protein formation, the nervous system, genes, and more—and is especially high in the inflammation-reducing trace mineral manganese.

5. Good source of protein

Oats are a great plant-based source of protein. “If you compare the nutritional values of different types of grains, you will find that the values of oatmeal are excellent,” says Merkel, noting that this helps balance out the carbohydrates. “The protein content is very good at 5.3 grams per half cup.”

6. Balances blood sugar

Though some glucose-experts disagree, Merkel says oatmeal is a safe option for those wishing to keep their blood sugar in check. “There is virtually no sugar in oatmeal which means that your insulin level will not rise quickly when you eat oatmeal,” he says. “Instead, there is a very slight, healthy rise in blood sugar and therefore long-lasting satiety.” Additionally, oats have been shown to lower blood sugar levels—especially in people with obesity or who have type 2 diabetes—thanks to good ol’ beta-glucan’s ability to slow the emptying of the stomach.

The healthiest way to eat oatmeal

Be sure to choose steel-cut whole oats instead of instant oats, which have less fiber and nutrients. Choose organic if possible. And, “bear in mind that a large proportion of the vitamins and trace elements are broken down during the cooking process,” says Merkel, who adds that the healthiest way to eat oats is actually “uncooked.” If that sounds a little too rustic for you, he recommends the two alternatives below:

Overnight oats with almond milk, turmeric, cinnamon and blueberries

To make the overnight oats, place oats in a small bowl and pour in a plant-based drink of your choice until the oats are completely covered. “Personally, I’m a big fan of unsweetened almond milk because it has the best nutritional value of all plant-based drinks and the taste also appeals to most people,” says Merkel, who recommends enhancing the oats with nutritionally-rich spices such as cinnamon and turmeric. “Turmeric is rich in antioxidants and just a teaspoon is enough to make breakfast even healthier,” he says. Cover the oats and leave them to soak in the refrigerator for eight to twelve hours. “In the morning, you can add another superfood in the form of blueberries. Dark berries are also rich in antioxidants,” suggests Merkel. “If you prepare your oatmeal in this way, you have a super healthy breakfast that is rich in fiber and antioxidants and, unlike packaged muesli, only gently raises your insulin levels and keeps you full for a long time.”

Protein shake with oatmeal and fresh fruit

Merkel says oats can be easily added to your usual protein shake or smoothie for a boost of extra protein, nutrients, and fiber. “Add one to two tablespoons of uncooked rolled oats and some fresh fruit into the blender. The oats give the shake a pleasantly nutty taste and the vitamins are retained during the blending process,” he says.