Oatmeal is a higher-fiber, lower sugar option for breakfast that ticks a lot of nutritional boxes. So lots of mamas-to-be might be asking themselves: Is oatmeal good for pregnancy, too?
For all you porridge or overnight oats fans out there, we’ve got good news.
Oatmeal is safe and healthy to eat during pregnancy.
Here, we take a look at the reasons why oatmeal is often included in the lists of top recommended foods for pregnancy — and share some of our favorite oatmeal toppings for breakfast inspiration.
In this article 📝
- Is oatmeal a good breakfast for pregnancy?
- Nutritional benefits of oatmeal during pregnancy
- How much oatmeal is good during pregnancy?
- Oatmeal topping ideas
Is oatmeal a good breakfast for pregnancy?
What should pregnant women eat for breakfast? Probably the same as everyone else – something slow-release, nutritionally balanced, low in sugar, and easy to prepare.
Oatmeal is an excellent choice for breakfast during pregnancy. Not only is it good for stabilizing your blood sugar, but it can also help to soothe a queasy stomach during those early waves of first-trimester nausea.
Nutritional benefits of oatmeal during pregnancy
It’s a source of fiber
Raw oats are almost 12% dietary fiber. Even processed oatmeal and rolled oats are still a good source of fiber, which is vital for heart health and good digestion (goodbye pregnancy constipation).
It’s full of healthy carbs
Oats are rich in complex carbohydrates. Your body digests these slower, which helps you avoid the blood sugar spikes that leave you feeling drained and hungry by 10 AM. This is a bonus if you’re at risk of developing gestational diabetes.
It’s rich in protein
A bowl of 100g of uncooked oats contains about 16.9g of protein. That’s almost a quarter of your recommended daily protein intake of 75g during pregnancy – before you’ve even washed up your breakfast bowl.
Pro protein tip: Preparing your oatmeal with a mixture of water and your preferred milk pushes the protein content even higher.
It’s full of vitamins and minerals
Oats are packed with a massive range of vitamins, minerals, and antioxidants that can help everything from lowering your blood pressure to supporting your baby’s brain development. Here’s how much one serving (half a cup) of whole oats can give you of the following all-star vitamins and minerals:
- Magnesium: 30% of your recommended daily value to help build strong bones and maintain healthy blood pressure.
- Manganese: 190% to support your baby’s cartilage as it develops.
- Iron: 10%, which is crucial for avoiding anemia and for good muscle growth.
- Zinc: 20%, to keep your immune system healthy.
- Copper: 25% for building up those red blood cells as your blood volume rises.
- Folate: 10%, which is the number one vitamin to include when you’re TTC and in the early stages of pregnancy.
- Vitamin B1: 40% to help you keep your energy levels up.
- Potassium: 10% to support your nervous system and reduce fluid retention.
- Phosphorus: 40% for strong bones, muscles, and tissue repair.
- Calcium: 4% for healthy bones.
How much oatmeal is good during pregnancy?
So, with all those benefits, is there such a thing as too much oatmeal during pregnancy?
Like everything, it’s best to keep to recommended portion sizes. Part of what makes oats so great is that they do contain higher levels of fats. The general serving size is half a cup of dry oats, which you then prepare however you like.
It’s also good to stick to plain raw or rolled oats where you can. Instant oats are more processed and lower in fiber, and some brands have a lot of hidden sugar.
Oatmeal topping ideas
Maybe we’ve convinced you of the nutritional benefits, but oatmeal doesn’t seem quite exciting enough to get out of bed for.
Thankfully, one of the best things about eating oatmeal while pregnant is that you can jazz it up. Here are some of our favorite toppings:
- Ground ginger
- Pumpkin spice
- Crushed nuts
- Maple syrup
- Brown sugar
- Frozen berries
- Dried fruit
- Chia seeds
So, what’s the bottom line? Is oatmeal good for you while pregnant?
The only reason to avoid oats completely is if you’re gluten intolerant. While whole oats don’t contain gluten, they have some similar proteins that can trigger a reaction.
Otherwise, you can now look forward to enjoying your new favorite pregnancy breakfast — one that’s not too hot or too cold, but just right.
More on pregnancy foods:
Can You Drink Coffee While Pregnant?
Can You Take Probiotics While Pregnant?
Can Pregnant Women Eat Salmon?
Can Pregnant Women Eat Hot Dogs?
Can Pregnant Women Eat Honey?
Can Pregnant Women Eat Crab?
Can Pregnant Women Eat Lobster?
Can Pregnant Women Eat Tuna?
Can Pregnant Women Eat Sushi?
Can Pregnant Women Eat Crawfish?
Can Pregnant Women Eat Pork?
Can Pregnant Women Eat Cream Cheese?
Can Pregnant Women Eat Pepperoni?
Can Pregnant Women Eat Deli Meat?
Can Pregnant Women Eat Grapes?
Can Pregnant Women Eat Shrimp?
Can Pregnant Women Eat Pineapple?
Can Pregnant Women Eat Ceviche?
Can Pregnant Women Eat Mushrooms?
Can Pregnant Women Eat Popcorn?
Can Pregnant Women Eat Calamari?
Can Pregnant Women Eat Feta Cheese?
Can Pregnant Women Eat Salami?
Can Pregnant Women Eat Mussels?
Can Pregnant Women Eat Scallops?
Can Pregnant Women Eat Bacon?
Can You Drink Wine While Pregnant?
Is Orange Juice Good for Pregnancy?
Can You Drink Green Tea While Pregnant?
Can You Drink Chamomile Tea While Pregnant?
Can You Eat Cheesecake When Pregnant?
Can You Eat Goat’s Cheese When Pregnant?
Can You Eat Mozzarella When Pregnant?