Oatmeal and CKD: The benefits

One of the easiest meals you can prep for yourself each day is oatmeal. You can make a warm bowl in the morning or prep overnight oats if you’re short on time. Not only is oatmeal inexpensive, but it’s also packed with nutrients your body craves.

Oatmeal is made from whole grain oats which give your body the perfect balance of carbs, fibre, and nutrients to fuel your body and leave you feeling full. Oats also have a subtle flavour, so you can top your oats with a variety of toppings to tailor your meal to your liking. This post will share the benefits of oatmeal and CKD.

Nutritional benefits of oatmeal and CKD

Oats are a whole grain, meaning they haven’t had any of their natural parts removed during processing. They consist of three components, the bran, germ, and endosperm. This is just one of the reasons they are high in fibre and oatmeal and CKD go together.

Nutrition-wise, there’s a type of soluble fibre in oats known as beta-glucan that’s highly beneficial for your health.

Beta-glucan is known to help support your heart health and digestion. Here are some of the top benefits associated with oatmeal:

• May help lower LDL (“bad”) cholesterol and support heart health
• May improve digestion thanks to its fibre content
• Fuel your body with lasting energy
• May help control blood sugar levels
• Help you feel full longer

Oatmeal also contains many nutrients our bodies need like iron, magnesium, B vitamins, and plant-based protein.

Types of oats and CKD

Do the types of oatmeal and CKD matter? The answer is yes and no.

There are many different kinds of oats, but they are all the same grain just processed differently.

Here are the most common you’ll see:

• Steel-cut oats : Least processed, chewy, take longer to cook
• Rolled oats (old-fashioned) : Flattened so they cook faster, soft
• Quick oats : Even more processed than rolled oats. Cook quickly and are softer.
• Instant oats : Cooked, then packaged. Often have added sugar or flavouring.

All the oats have similar nutrition facts. The less processed they are (Steel-cut, Rolled) the more filling they are and have less of an impact on blood sugar than instant oats.

Ways to enjoy oats

Who doesn’t love oatmeal? There are so many different ways you can enjoy it.

Hot Oatmeal

Prepare oats with milk or water and top with your favourite add-ins. Ideal for cold mornings.

Overnight Oats

Mix together oats and milk or yogurt and leave them overnight in the fridge. No-cook method for busy mornings.

Baked Oatmeal

Mix together oats, eggs, milk and fruit then bake in the oven. Meal prep is friendly and can last you a few days.

Savory Oatmeal

You can also have oats as a savoury breakfast. Top with eggs, avocado or sautéed veggies.

Portions sizes of oats

A helpful place to start is knowing how to properly eyeball a serving.

One serving is typically:

• ½ cup oats dry (makes ~1 cup cooked)
• 1 cup liquid (water, milk)

Top with your favorites to fill out the meal:

• Add protein: 1–2 Tbsp nut butter or ½ cup yogurt
• Add fruit: ½–1 cup
• Add seeds: 1–2 tsp

Play around with amounts depending on your appetite, activity level, and overall health for oatmeal and CKD.

Building a balanced meal with oatmeal and CKD

Oatmeal is healthy on its own, but toppings can help transform it into a balanced meal.

A balanced bowl can include:

•  ibre-rich base: Oats
• Protein: Greek yogurt, milk, nuts, seeds or protein powder
• Healthy fats: Nut butter, chia seeds, flaxseeds
• Fruit: Fresh or frozen berries, banana, apple
• Flavor: Cinnamon, vanilla or a drizzle of honey

With these ingredients in place, you’ll be sure to balance your blood sugar, feel fuller longer and get a wide range of nutrients from your breakfast.

Oatmeal ideas with specific health goals

Tailor your oatmeal to your health goals with these easy swaps.

For Heart Health

Add antioxidants and healthy fats:

• Walnuts
• Chia seeds
• Berries

The fibre and healthy fats can help lower cholesterol and fight inflammation.

For Blood Sugar Control

Eat your oats with protein and fat:

• Peanut butter
• Greek yogurt
• Unsweetened milk

Try not to load up on too much sugar or sweet toppings, which can spike blood sugar.

For Digestive Health

Mix in extra fibre:

• Flaxseeds
• Apples (with skin)
• Pears

This supports gut health and promotes regular bowel movements.

Ready to enjoy oatmeal and CKD?

Oatmeal is an easy way to enhance your healthy lifestyle. Packed with fibre and nutrients, oatmeal is versatile enough to work for breakfast or as a snack.

Build yourself a nourishing bowl, top with smart additions, and watch your portions and you’ll have a filling and nutritious meal that promotes good health and you can eat oatmeal and CKD.

This article was written by Nadine Abdelmalak, Nutrition Student Volunteer.
This article was reviewed by Emily Campbell, RD CDE MScFN.