Oatmeal has been promoted for decades as being great for cholesterol and heart health. But, is oatmeal good for osteoporosis?
Oatmeal, on its own, is not inherently bad for osteoporosis. In fact, oats are a good source of nutrients beneficial for bone health, such as magnesium, manganese, vitamin E and more. However, there are a couple reasons why you might want to limit oatmeal and not have it every day. Especially if you have osteoporosis or insulin resistance.
Phytic Acid in Oats Can Reduce Absorption of Calcium and Magnesium
Oats contain a compound called phytic acid, which is known as an “anti-nutrient” because it can bind to minerals like calcium and reduce their absorption. While most cereals contain phytic acid, oats tend to be higher in phytic acid than other cereals.
To enhance the nutritional value of your oatmeal for bone health, consider the following tips:
- Pair your oats with Calcium-Rich Foods: Combine your oatmeal with dairy or fortified plant-based milk to increase the calcium content of your meal.
- Add Vitamin D: Vitamin D is key for calcium absorption. Consider adding vitamin D-rich foods like fortified milk or a side of fatty fish to your diet.
- Include Magnesium-Rich Foods: Oats contain magnesium, another mineral important for bone health. Enhance magnesium absorption by including foods like nuts, seeds, and leafy greens in your diet.
- Soak your oats to reduce phytic acid: You can soak your oats overnight and then rinse them to reduce the phytic acid. The water will contain phytic acid, so be sure to rinse the oats. You can also add lemon juice or apple cider vinegar to the water to neutralize the acid.
- Eat oats in moderation: have oatmeal one or two times a week instead of everyday.
So, is oatmeal good for osteoporosis? If you reduce the phytic acid content and make sure that you are getting enough vitamins and minerals in other foods, it can be okay. And, there’s another reason that oatmeal for breakfast everyday might not be the best option when you are concerned about bone health.
With Insulin Resistance, Oats Tend To Spike Glucose Levels
While oats do have more fiber than many other breakfast cereals, oats are high in carbohydrates and don’t have much protein. That combination leads to higher glucose levels, especially when it’s the first thing one eats in the morning.
Higher than normal glucose levels lead to insulin resistance and insulin resistance can increase your risk for osteoporosis or lower bone density. You can read more about this and find a meal plan for insulin resistance and bone health here.
To make oatmeal more insulin resistance or glucose friendly, consider these ideas:
- Eat a protein food before you eat oatmeal (eggs, a protein shake, etc.) – glucose levels respond well to around 30 g of protein in the morning when you are first breaking your fast
- Make oatmeal a side-dish instead of your entire breakfast
- Add protein powder to your oatmeal to increase the protein amount
- Add healthy fats to your oats, like nuts or nut butter, chia or flaxseeds
- Use steel cut oats – they are less refined than rolled or instant oats
- Add full-fat greek yogurt
- Use berries or some chopped apple to sweeten your oats (instead of sugar or syrup or dried fruits)
Making Oatmeal Good for Osteoporosis
Takeaway: If you are someone that loves your oatmeal, soaking oats overnight and adding protein and healthy fats will make oats better for bone health. Making sure you have a balanced diet with plenty of protein, vitamins and minerals is the goal when you have osteoporosis or you are working to achieve optimal bone health at any age.
