Oatmeal for PCOS: A Healthy Choice?

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You have PCOS and you’re trying to make healthier food choices to relieve symptoms like insulin resistance and improve your fertility. 

So what’s the story with oatmeal? Is oatmeal good for PCOS?

The answer depends on a few different factors. 

In this article, we’ll examine the evidence regarding PCOS and oatmeal, the best oatmeal for PCOS, how much to eat, and sample menus that incorporate oats for breakfast, lunch, dinner, and snacks. 

Let’s jump in!

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Benefits of Oatmeal for PCOS

Oatmeal is a nutrition powerhouse. While most people don’t think of oatmeal as a protein food, one cup of uncooked rolled oats actually boasts almost 11 grams of protein! 

Here’s the full nutritional breakdown for one cup (about 80 grams)  of uncooked oatmeal:

• 307 calories
• 55 grams of carbohydrates
• 8 grams of fiber
• 10.7 grams of protein
• 5.3 grams of fat (mono- and polyunsaturated)

Oatmeal for Insulin Resistance

According to research, up to 80% of women with PCOS experience insulin resistance, which can adversely affect fertility (1). Type 2 diabetes, gestational diabetes, and impaired glucose tolerance are also more likely in women with PCOS. 

A 2021 systematic review and meta-analysis found that eating oatmeal significantly decreased postmeal blood glucose (sugar) levels and insulin response (2). Fiber (like the 8 grams in your oatmeal!) isn’t absorbed, preventing blood sugar spikes that simple carbs cause.

It’s important to note that these results did not apply to instant oatmeal. Instant oatmeal has a higher Glycemic Index (GI) than other types of oatmeal. In other words, instant oatmeal will increase your blood sugar more than steel-cut or old-fashioned oats (3).

Choosing steel-cut or old-fashioned oatmeal can thus benefit women with PCOS who face insulin resistance. 

Weight Management

Unwanted weight gain is a common effect of PCOS. 

Studies show that individuals who regularly eat oatmeal often have lower weights and BMI (Body Mass Index) than those who don’t. 

For example, an analysis of data from over 22,000 people in the NHANES survey revealed lower weight, BMI, and waist circumference among oatmeal consumers (4). 

While correlation isn’t the same as causation, it’s clear that oatmeal can contribute positively to overall health. Oatmeal’s high fiber content keeps you full for longer which can result in reduced calorie intake (5, 6). This is another reason that oatmeal and PCOS are a good pairing. 

Cholesterol-Lowering Effects

Have you ever wondered why you often see heart logos on oatmeal packages? 

It’s because of oatmeal’s heart-healthy benefits – particularly, its ability to lower artery-clogging cholesterol.

A meta-analysis comparing the results of 28 RCTs (randomized controlled trials) found that oatmeal significantly lowers total cholesterol as well as LDL (AKA the “bad cholesterol”) (7).

Some studies have found that women with PCOS are more likely to experience higher LDL levels than women without PCOS (8). Oats, therefore, may help in this regard. 

Anti-Inflammatory

Chronic, low-grade inflammation can be a contributor to PCOS. This inflammation can cause hormonal imbalance, worsen insulin resistance, and play a role in other common PCOS symptoms like acne (9, 10, 11, 12).

Oatmeal has a special type of fiber called beta-glucan that is responsible for its anti-inflammatory effects (13).

As a result of its anti-inflammatory benefits, oatmeal can be good for PCOS. 

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Tips for Incorporating Oatmeal Into a PCOS Diet

Best Oatmeal for PCOS

Steel-cut, old-fashioned rolled oats, instant oats – which is the best type of oatmeal for PCOS?

As a registered dietitian nutritionist, I recommend choosing steel-cut oats or old-fashioned rolled oats. My recommendation is primarily based on their Glycemic Index scores (52 for steel-cut, 55 for old-fashioned rolled oats) (14).

Oat groats are also a good choice for PCOS but they are harder to find, which is why I typically don’t recommend them to clients.

Worst Oatmeal for PCOS

Instant oatmeal and quick-cook oatmeal both have a higher Glycemic Index, so these aren’t the best choices for PCOS (14). 

Women with PCOS should also avoid flavored oatmeal packets which, as previously mentioned, contain large amounts of sugar. In researching this article, one brand was found to contain a whopping 17 grams of added sugar! 

How Much and How Often Should You Eat Oatmeal for PCOS?

The FDA recommends at least 3 grams of oat beta-glucan daily (15). You can easily get 3 grams of beta-glucan daily from half a cup of dry rolled oats (13). 

It’s important to point out that more recent research is finding that higher amounts of beta-glucan – such as 4 or 5 grams a day – may be the way to go to reap the most benefits. Nevertheless, the FDA has not yet changed its recommendations (13). 

Pairing Oatmeal with Other Nutrient-Dense Foods

What you add to or eat with your oatmeal is just as important as the oatmeal itself. If you add sugar – yes, even maple syrup or honey – then you’re increasing the Glycemic Index of your meal and making it a worse choice for PCOS.

1. Mix protein powder into your oatmeal, or pair it with another source of protein like an egg. Plain Greek yogurt can be mixed into overnight oatmeal for a creamy breakfast treat.
2. Add low Glycemic Index fruit to your oatmeal, like strawberries, a pear, an apple, or cherries. 
3. Get anti-inflammatory omega-3 fats by adding chia seeds or flax seeds to oatmeal.

PCOS Oatmeal Meal and Recipe Ideas

Breakfast

• Overnight Oats – Combine oats, plain Greek yogurt, chia seeds, milk (or non-dairy milk alternative), chia seeds, and your choice of spices, nuts, and low Glycemic Index fruits. Let sit in the refrigerator overnight and enjoy a delicious, nutritious breakfast in the morning.
• Sweet Breakfast Oatmeal – Cook oatmeal in water or milk. Mix in chopped strawberries, cinnamon, and a teaspoon of vanilla extract. Add protein powder for additional protein or a drizzle of almond butter for some healthy fat.
• Savory Breakfast Oatmeal – Top oatmeal with scrambled egg, sauteed spinach, and mushrooms. Sprinkle with a teaspoon of parmesan cheese or nutritional yeast.

Need more PCOS breakfast ideas? Check out these 20 favorite PCOS breakfast recipes!

Lunch/Dinner

• Oatmeal Veggie Burgers – Combine mashed black beans, grated carrots, chopped onion, grated zucchini, dry rolled oats, ketchup, and mustard. Form into burger patties, and cook on the stovetop or bake in the oven. 
• Meatloaf – Use oatmeal in meatloaf! Make it even healthier by using ground turkey or lentils instead of beef.
• Meatballs – Replace breadcrumbs with steel-cut oats in your favorite meatball recipe.
• Oat-Crusted Fish or Chicken – Instead of battering and frying fish and chicken with flour, coat them with oats. Then bake them in the oven! 

Snacks

• Energy Balls – Mix together old-fashioned oats, peanut butter, shredded unsweetened coconut, flax seeds, vanilla extract, and dark chocolate chips. Chill for half an hour, then form into balls to enjoy!
• Oatmeal Muffins – Not just for cookies! Use oatmeal to make muffins too.
• Smoothies – Next time you make a smoothie, add ¼ to ⅓ cup of oats to the blender.
• Fruit Crisp – Mix together frozen berries with cornstarch and vanilla extract. In a separate bowl, combine rolled oats with cinnamon and butter to create a topping to crumble on top of the fruit mixture. Bake until bubbling and the oat topping is golden brown. 

Check out our article on Healthy PCOS Snacks for more ideas!

Bottom Line: Is Oatmeal Good for PCOS?

Oatmeal is a nutritional powerhouse. It has anti-inflammatory properties, can lower cholesterol, improve blood sugar levels, and be part of weight management regimens.

All of these features make oatmeal and PCOS a beneficial match. 

Choose steel-cut or old-fashioned rolled oats instead of instant or quick cook oats. 

Pair oatmeal with other nutritious foods such as protein, healthy fats, and low Glycemic Index fruit for a balanced PCOS-friendly meal. 

For more personalized, comprehensive guidance on your PCOS journey, contact registered dietitian Meredith Mishan to schedule a virtual consultation. 

Meredith Mishan, MS, RDN

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Meredith Mishan is a Registered Dietitian Nutritionist with over 12 years of experience working with nutrition clients from around the world. She has a Master of Science degree in Dietetics and Nutrition from Florida International University and is credentialed as a dietitian in both the United States and Israel.

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