Oats for PCOS: Why & How You Should Eat Them

Is oatmeal good for PCOS? The short answer: yes, oats are a great addition to your diet if you have PCOS. But, there’s some things you’ll want to know if you have PCOS and you’re going to eat them.

As a registered dietitian who specializes in PCOS, I’m diving into the health benefits of oats for PCOS, the downsides, the best types of oats to choose, and how to make PCOS-friendly oatmeal.

Health Benefits Of Oats For PCOS

Oatmeal might be known as a warm, comforting breakfast, but it’s also packed with health benefits. For those of us with PCOS, oats can do even more, like supporting metabolic health, lowering the risk of chronic disease, and even helping to ease some of those stubborn PCOS symptoms.

Oats for PCOS can improve: 

• Cholesterol levels
• Blood sugar levels and insulin resistance
• Digestive issues and gut health
• Weight loss efforts
• Cravings, fullness, and satiety

Let’s dive into each of these benefits a bit more. 

Cholesterol Levels

Up to 70% of women with PCOS also have dyslipidemia, or high cholesterol levels. Most frequently, those with PCOS will have elevated total cholesterol, LDL cholesterol, and triglycerides, along with low HDL cholesterol levels. 

Research studies continue to show that oats reduce total cholesterol and LDL cholesterol levels, which is advantageous for those with PCOS. When consumed long-term, oats can also lower triglyceride levels (1, 2, 3).

Blood Sugar Management

The most popular argument against oats is that it increases blood sugar and insulin levels. Since insulin resistance is so prevalent in PCOS, this would seem rather concerning. However, the science doesn’t really support this claim. 

Research shows that eating oats reduces fasting glucose levels and postprandial glucose levels (aka your blood sugar level after you’ve eaten a meal). Long term intake of oats is associated with improved insulin sensitivity, lower hemoglobin A1c levels and a lower risk of type 2 diabetes (2, 3). 

Gut Health

Women with PCOS usually have less diverse gut bacteria compared to those without PCOS (4). A less diverse gut microbiome is linked to poor digestive health including an increase in bloating, cramping, diarrhea, and constipation. It’s also linked to many chronic health conditions such as diabetes, depression, and autoimmune diseases. 

Oats contain a prebiotic fiber called beta-glucan that can diversify the gut microbiome and lower cholesterol levels (5). Oats are also a good source of resistant starches, which are resistant to digestion and improve gut health. 

Weight Management

Weight gain is a common symptom of PCOS, and weight loss can seem very difficult. Long term intake of oatmeal has been shown to reduce body weight, BMI, and waist circumference (1, 2).

Fullness & Satiety

Oats are a whole grain and a good source of fiber, providing about 4 grams of fiber per ½ cup serving. Fiber is a type of carbohydrate that’s slowly digested. Because of this, oats keep you feeling more full and satiated than other grains that may not have as much fiber (6).

Nutrient Dense

Oats are very nutritious. They’re a natural whole grain option that’s also gluten free. Besides complex carbs and fiber, oats are a great source of iron, magnesium, vitamin B6, and zinc. 

Is Oatmeal Good For PCOS? 

Yes, oatmeal is absolutely a good choice for those with PCOS! It has many health benefits including its ability to lower cholesterol, glucose, and BMI. It can also keep you feeling full for longer periods of time, which is obviously more enjoyable than feeling hungry. 

As you may know, there’s several types of oats available on the market. So you may be wondering which is the best type of oat for PCOS. Let me break this down simply for you!

All oats are whole grains and start out in their whole form, containing a grain and a husk. The husk that covers each grain gets removed and you’re left with the oat groats. The different types of oats that are available for consumption are different variations of the oat groats. Let’s talk about which is best for PCOS.

Best Types Of Oats For PCOS

All types of oats are going to have similar nutritional value. The biggest difference is going to be in the glycemic index and how long it takes to prepare them. These factors change based on how processed each type of oat is. 

The glycemic index is a scoring system that evaluates how much a food will affect your blood sugar levels. Low glycemic index (GI) foods are under 55. Moderate GI foods are 56-69, and high GI foods are over 70. Generally speaking, low and moderate GI foods are typically good choices. 

Oat Groats

Oat groats are the least processed version of oats available, with only the inedible husk removed from the oat grain. 

These are a low glycemic food with a glycemic index estimated to be under 50. Oat groats take the longest to prepare though, approximately 1 hour. 

Steel Cut Oats

Steel cut oats are oat groats that have been finely cut with a steel blade. Similar to oat groats, they are a low GI food with a GI of 52. They take significantly less time to cook than groats though, approximately 25-30 minutes. 

Rolled Oats / Old Fashioned Oats

Rolled oats are also commonly called old fashioned oats. These oats start out as oat groats, then they’re steamed and flattened by heavy rollers. These have a moderate GI of 59 but take significantly less time to cook: only about 5 minutes.

Quick Oats

Quick oats are processed similarly to rolled oats, but they’re steamed for longer and rolled thinner. This allows them to cook faster, in under 3 minutes usually. Plain quick oats do have a slightly higher GI of 66 than other oats, however, they’re still a moderate GI food. 

Instant Oatmeal Packets

Instant oatmeal packets are made with quick oats and usually have other additives such as added sugar, salt, and flavorings. Because of the additions, the glycemic index of these types of instant oats can vary, but they tend to have a high GI of 76 or more.

What’s the best oat choice for PCOS?

All things considered, you really can’t go wrong with any of these oat choices: oat groats, steel-cut oats, rolled oats, or quick oats. If we’re looking at just the nutrition facts, oat groats or steel cut oats are going to be the best choices based on their glycemic index. The biggest downside though is their long cooking time. If you have a little extra time to prepare them, these are great options. 

If you don’t have the time to prepare those types of oats routinely, don’t worry! Rolled oats or quick oats are perfectly great oat choices for PCOS! They’re still going to provide you with valuable nutrients and there’s some ways that we can make them even more PCOS friendly. 

How To Make PCOS Friendly Oatmeal

Now that you know all the benefits of oats for PCOS, let’s discuss how to make it a healthy breakfast for PCOS. 

I love a good oatmeal breakfast, but if you eat oats by themselves, you could inadvertently create a higher blood sugar rise than what you really want. It’s also the reason why having a packet or two of instant oatmeal never really kept me full for very long. 

To make PCOS friendly oatmeal, you’ll want to combine your oats with protein and healthy fats. This will create better blood sugar regulation, satiety, and longer lasting energy. You can add your protein and fat source directly into your oatmeal, or you could eat it on the side. 

Add Some Protein 

For a full list of protein sources, don’t miss this post: Protein Cheat Sheet (Free PDF).

Here’s a few popular ways to add protein to your morning oatmeal to make it more PCOS-friendly:  

• Protein powder (read more on the Best Protein Powders For PCOS here)
• High protein milks such as dairy milk, pea milk, or soy milk
• Nut butters like peanut butter or almond butter
• Cottage cheese
• Greek yogurt 
• Egg whites
• Fried egg & cheddar cheese

Add Some Healthy Fats

When you add healthy fats, you’re going to feel full for longer and your body will absorb certain nutrients a lot better. These are some of the more common ways to add healthy fats to your oatmeal: 

• Nuts such as walnuts, pecans, or slivered almonds
• Nut butter like peanut butter or almond butter
• Seeds such as flaxseeds, chia seeds, pumpkin seeds, pepitas, or hemp seeds
• Shredded coconut (unsweetened)

Bonus Fun Fact: adding walnuts, flaxseeds, chia seeds, or hemp hearts will provide you with a good source of omega 3 fatty acids, which are potent for lowering inflammation!

Add Some Fun Extras

• Fruits such as bananas, berries, or apples
• Spices such as cinnamon, nutmeg, allspice, ginger
• Cacao nibs
• Natural sweeteners such as maple syrup, honey, allulose, or monk fruit

Oatmeal Recipes for PCOS

There are several ways to incorporate oats into your diet, here are some of my favorite recipes to do just that!

PCOS Overnight Oats: 4 Different Ways

Make Ahead High Protein Baked Oats

Triple Berry Oat Tropical Smoothie

Quinoa Overnight Oats

Peanut Butter Banana Baked Oatmeal Cups

The Bottom Line

Oats are great for PCOS. They are a great source of complex carbohydrates, fiber, magnesium, zinc, and iron. 

Research shows that oats are beneficial for cholesterol, blood sugar levels, weight management, gut health, and satiety. 

Oat groats, steel cut oats, rolled oats, and quick oats are all low or moderate glycemic index foods. They’re all good choices for PCOS. Flavored instant oatmeal packets are usually high in added sugars, which may negatively affect blood sugar levels. 

For a balanced meal that benefits PCOS, add some protein and fat to your oats. See the previous sections for some of my favorite PCOS friendly oat recipes!

Disclaimer: this is for informational purposes only. It does not substitute for or replace professional medical advice for polycystic ovarian syndrome (PCOS) or any other health condition. Always speak to your healthcare provider for personalized dietary recommendations.