Quick Answer
Oatmeal with blueberries and bananas can be a very nutritious breakfast. Oatmeal is a whole grain that provides fiber, protein, and important vitamins and minerals. Blueberries are packed with antioxidants and banana provides potassium. Together, they make a well-rounded, nutritious meal.
Oatmeal Nutrition Facts
Oatmeal is made from oat groats that have been rolled, crushed, or steel-cut. It provides many important nutrients:
- Fiber – 4 grams per 1/2 cup cooked. The fiber is soluble, which helps lower cholesterol and control blood sugar.
- Protein – 5 grams per 1/2 cup cooked. The protein in oatmeal provides sustained energy and helps you feel full.
- Thiamin – 11% of the RDI per 1/2 cup cooked. Thiamin is an important B vitamin that helps turn nutrients into energy.
- Iron – 5% of the RDI per 1/2 cup cooked. Oatmeal provides non-heme iron, a type of iron from plant foods that is more easily absorbed when eaten with vitamin C-rich foods.
- Zinc – 11% of the RDI per 1/2 cup cooked. This mineral boosts immunity and wound healing.
Oatmeal is rich in antioxidants like avenanthramides, which have anti-inflammatory effects in the body. It also contains small amounts of folate, manganese, phosphorus, magnesium, and vitamin K.
Overall, oatmeal made from whole oat groats is one of the healthiest breakfast options around. Instant and processed oatmeals may contain added sugars and lose some of their natural nutrients during processing.
Benefits of Oatmeal
Here are some of the top health benefits associated with eating oatmeal:
May Lower Cholesterol
The soluble fiber in oatmeal forms a gel-like substance in the digestive tract. This substance binds to bile acids and removes them from the body via waste, forcing the liver to make more bile acids using cholesterol. This results in lower total and LDL (bad) cholesterol.
According to a review of 28 studies, eating 3 grams of oats per day decreased total and LDL cholesterol levels by 5-10% in people with normal and high cholesterol levels. The FDA allows products with at least 0.75 grams of soluble oat fiber per serving to claim that they can reduce cholesterol.
Regulates Blood Sugar
The soluble fiber in oats may help improve insulin sensitivity and stabilize blood sugar levels, especially when eaten as part of a balanced breakfast.
A review of 10 studies found that eating oats and oatmeal significantly decreased long-term blood sugar levels and the need for diabetes medication.
Research also shows that oatmeal has a low glycemic index, meaning it does not spike blood sugar levels much or very fast. The intact grains provide a sustained, slow release of sugar into the bloodstream.
Promotes Weight Loss
Oatmeal can aid weight loss in several ways:
- It is high in fiber, which makes you feel fuller for longer.
- The beta-glucans may increase satiety hormones like peptide YY and GLP-1.
- It has a low energy density, meaning it provides few calories for a large volume of food.
It has a low glycemic index, preventing large spikes in blood sugar that can increase hunger.
Studies show that eating oatmeal is associated with lower BMI and waist circumference compared to skipping breakfast or eating cereals high in sugar.
One study found that eating oats triggered an average 31% greater feeling of fullness and a 20% lower calorie intake at the next meal, compared to ready-to-eat breakfast cereal.
May Lower Blood Pressure
Thanks to its stellar nutrient profile, oatmeal may help lower both systolic and diastolic blood pressure. A review linked oat intake to a small but noteworthy reduction blood pressure levels.
Soluble fiber helps lower blood pressure by binding to bile acids and removing them from the body. Avenanthramides and beta-glucans in oats also exert anti-inflammatory effects that help dilate blood vessels.
Easy to Customize
Oatmeal is a blank canvas that can be flavored sweet or savory. You can mix in all sorts of healthy ingredients to boost nutrition and taste.
Some ideas include:
- Fruits – blueberries, strawberries, bananas, apples.
- Nuts and nut butters – walnuts, almonds, pecans, peanut butter.
- Seeds – chia seeds, flaxseeds, hemp seeds.
- Milk – dairy, soy, almond, oat milk.
- Spices – cinnamon, nutmeg, ginger, cardamom.
- Extracts – vanilla, almond, coconut.
The possibilities are endless, so you can enjoy a different oatmeal combo every day.
Blueberry Nutrition Facts and Health Benefits
Blueberries are one of the most antioxidant-rich fruits, thanks to their diverse phytochemicals like anthocyanins.
Here is the nutritional profile of 1 cup (148 grams) of blueberries:
- Calories: 84
- Fiber: 3.6 grams
- Vitamin C: 24% of the RDI
- Vitamin K: 36% of the RDI
- Manganese: 25% of the RDI
- Antioxidants: equiv. to 9,019 ORAC units
Blueberries offer many benefits:
Packed with Antioxidants
Blueberries contain anthocyanins that give them their blue-purple color. Anthocyanins neutralize free radicals that can damage cells and lead to aging and disease.
Studies show that blueberries improve antioxidant defenses and lower oxidative stress.
But blueberries provide diverse antioxidants beyond just anthocyanins, like chlorogenic acid, resveratrol, and flavonols.
May Improve Brain Function
The antioxidants in blueberries may protect the brain from damage due to aging and stress.
They help existing brain cells survive longer and stimulate the formation of new nerve connections. In animal studies, blueberries improved memory and learning.
Blueberry anthocyanins appear to accumulate in certain brain regions involved in memory. Human studies show they have positive effects on memory in children and the elderly.
May Reduce Blood Pressure and Oxidative Stress
Eating blueberries in amounts readily consumed in the diet may guard blood vessels against oxidative stress and help manage high blood pressure.
In one study, obese people with insulin resistance consuming 50 grams of blueberries per day (one cup) had significantly lower systolic and diastolic blood pressure after eight weeks.
Other research reveals that people who eat more blueberries and strawberries have slower rates of cognitive decline in old age.
Help Maintain Healthy Bones
The manganese in blueberries helps build healthy bones and may prevent osteoporosis.
One cup provides 25% of your daily manganese needs. Manganese is essential for bone formation and converting vitamin D into its active form.
May Aid Blood Sugar Control
The bioactive compounds in blueberries have beneficial effects on insulin sensitivity due to their anti-inflammatory and antioxidant effects.
They help guard cells against damage and make them more sensitive to insulin. The polyphenols may also inhibit digestive enzymes to slow down the absorption of carbs.
In a study in people with obesity and insulin resistance, drinking blueberry smoothies with 22 grams of blueberry powder improved insulin sensitivity after six weeks.
Banana Nutrition Facts and Health Benefits
Bananas are one of the most popular fruits. They provide fiber, potassium, vitamin B6, vitamin C, and other nutrients. Here is the nutrition breakdown for one medium banana:
- Calories: 105
- Carbs: 27 grams
- Fiber: 3 grams
- Potassium: 12% of the RDI
- Vitamin B6: 33% of the RDI
- Vitamin C: 17% of the RDI
- Magnesium: 8% of the RDI
Bananas are high in antioxidants like dopamine and catechins. Unripe (green) bananas are also rich in resistant starch.
Here are some top ways bananas can improve health:
Improve Digestive Health
Bananas are high in fiber, providing 12% of your daily needs in one fruit. Fiber feeds healthy gut bacteria and keeps your digestion regular.
Additionally, unripe bananas contain resistant starch, which escapes digestion and acts like soluble fiber. Resistant starch improves gut health and insulin sensitivity.
Provide Nutrients for Blood and Bone
Bananas are high in vitamin B6, which helps make hemoglobin to carry oxygen through the blood. This is vital for energy, focus, and mood.
They also provide manganese, which promotes bone health and wound healing. The vitamin C in bananas likewise helps your body make collagen for healthy bones, skin, and cartilage.
Support Heart Health
Bananas contain 422 mg of potassium per fruit, providing 12% of the RDI. Potassium helps regulate heartbeat and heart contractions. It counters sodium to lower blood pressure in those with elevated levels.
The Harvard Nurses’ Health Study linked high potassium intake to a 27% lower risk of heart disease — comparable to taking a statin drug.
May Aid Weight Loss
Bananas may help with weight loss due to their fiber content and resistant starch. Unripe bananas contain a higher proportion of resistant starch.
Resistant starch provides around 2 calories per gram, compared to 4 calories for regular starch. It also leads to reduced appetite and lower calorie intake at subsequent meals.
Help Regulate Blood Sugar
Despite their sugar content, bananas have a low glycemic index (GI) of 51. Their high fiber and resistant starch slows the release of sugar into the bloodstream.
Over time, eating low GI foods may help control blood sugars in those with diabetes. Well-ripened bananas have a GI of 42–62 depending on ripeness.
Putting it All Together — Is Oatmeal with Blueberries and Bananas Healthy?
Based on their stellar nutrient profiles, there is no doubt that oatmeal, blueberries, and bananas make a nutritious breakfast combination.
Here are some key benefits of mixing all three foods:
- High in fiber – Oats, blueberries, and bananas all provide fiber. This helps you stay full, promotes digestive health, and moderates blood sugar levels.
- Antioxidant boost – Blueberries provide diverse, powerful antioxidants that protect your cells from damage.
- Nutrient synergy – The vitamin C in blueberries and bananas helps you absorb the iron in oatmeal. Banana’s vitamin B6 helps convert carbs in oatmeal to energy.
- Satisfying meal – Oatmeal provides sustained energy, while blueberries and bananas add fiber, natural sweetness, and nutrients.
- Blood pressure friendly – The potassium in bananas and antioxidants in blueberries supports healthy blood pressure.
Additionally, you can customize this bowl with your favorite healthful toppings like chia seeds, nuts, nut butters, milk, or spices.
The only potential downside of this breakfast combo is the high carbohydrate content, with over 80 grams total. This may not work well for low carb diets or those with diabetes.
Healthy Oatmeal Bowl Recipe
This oatmeal bowl takes only 5 minutes to prepare. It combines the nutrition of oats, fruit, nuts, and seeds into a delicious breakfast.
Ingredients
- 1/2 cup rolled or steel-cut oats
- 1 cup milk of choice – dairy, nut, soy, oat milk
- 1/4 cup blueberries
- 1/2 banana, sliced
- 1 Tbsp chopped walnuts or almonds
- 1 tsp chia seeds or flaxseeds
- 1 tsp cinnamon
- Pinch of salt
- Drizzle of maple syrup or honey (optional)
Instructions
- Cook oats in milk of choice according to package directions.
- Slice banana and add to oatmeal with blueberries, nuts, seeds, cinnamon, and salt.
- Remove from heat and let sit 1-2 minutes to thicken.
- Top with optional maple syrup or honey.
You can also prepare this oatmeal bowl using overnight oats. Simply mix all the ingredients and refrigerate overnight. The oats will soften without cooking.
Customize your bowl with your favorite fruits, nuts, seeds, milks, extracts, or spices for endless variety.
Potential Downsides
While oatmeal, blueberries, and bananas are very healthy, there are a few potential downsides to keep in mind:
- Contains gluten – Oats contain gluten, so those with celiac disease or gluten sensitivity should avoid oatmeal.
- High carb – This combo provides over 80 grams of carbs, which may be too much for low carb diets.
- Added sugars – Many pre-flavored oatmeals contain added sugars, which should be avoided.
- Low protein – Oatmeal with fruit is relatively low in protein, only about 10 grams per bowl.
- Mold risk – Berries may develop mold if stored too long. Consume within 5 days.
As long as you stay away from added sugars and balance it with some protein, this breakfast bowl makes for a nutrient-packed start to your day. Those following lower carb diets may want to use a smaller portion of oats.
Frequently Asked Questions
Here are some common questions about oatmeal bowls with blueberries and bananas:
Is oatmeal good for losing weight?
Yes, oatmeal can aid weight loss due to its fiber, low energy density, and low glycemic index. It keeps you feeling fuller longer so you eat less throughout the day. Combine oatmeal with fruit, nuts, and seeds for a nutritious, well-balanced meal.
What kind of oats are healthiest?
Steel-cut oats and rolled oats made from 100% whole oat groats provide the best nutrition and highest fiber content. Avoid instant oatmeal, which is more processed and often has added sugar.
Can I use frozen blueberries instead of fresh?
Absolutely! Frozen blueberries are just as nutritious as fresh. Make sure to thaw and drain any excess liquid before adding to oatmeal.
Can I use a different fruit instead of banana?
Yes, you can use any fruit you enjoy. Some popular oatmeal mix-ins include apples, pears, mango, peaches, and raspberries. Mix and match for variety.
Should I buy organic oats and fruits?
Organic oats and fruits are ideal to minimize pesticide exposure, but conventional produce is fine too. Just give non-organic produce a good wash before using.
The Bottom Line
Oatmeal made with nutritious mix-ins like fresh or frozen blueberries and sliced bananas can make for a fabulous breakfast.
Oats supply sustained energy, blueberries offer powerful antioxidants to protect your cells from damage, and bananas provide key nutrients like potassium and vitamin B6.
Together, they form a well-rounded meal that provides fiber, protein, healthy fats, and important vitamins and minerals. This helps curb hunger, regulate blood sugar levels, support digestive and heart health, and more.
Customize your oatmeal bowl with your favorite fruits, nuts, seeds, milk, and spices for endless healthy breakfast ideas. Just stay away from added sugars found in many pre-flavored oatmeal packets.
As long as you don’t overdo the portion of oats, oatmeal bowls with fresh fruits like blueberries and bananas make for a nutritious way to start your day.
