Power Breakfast: Oatmeal Breakfast of Champions

We all have that one food item that is totally reminiscent of being a child. For as far back as my memory serves me, I can remember coming down the stairs in the morning with that unmistakable smell of homemade oatmeal. Oatmeal has been an important part of my diet from childhood right through to today.

My mother always made it for me, telling me it would “stick to my ribs” on those cold weather days. Soon she was making it for me in the warmer months and I’m sure she didn’t mind because the list of nutritional benefits is extensive. Mom always knows best, doesn’t she?

I fully admit there is the odd time when I enjoy a full breakfast with all the trimmings but, for the most part, oatmeal is my morning routine. As an adult, I have a better understanding as to why:

  • Oatmeal is a complex carbohydrate and helps to keep blood sugar level.
  • It contains lignans (a chemical compound that naturally occurs in plants) which bonds to gut bacteria to reduce inflammation and damage to your intestinal tract.
  • It’s a great source of soluble fiber which can lower your blood pressure and blood fat levels.
  • Eating oatmeal regularly keeps your bowel functioning extremely well.
  • Oatmeal can improve insulin sensitivity and keeps your appetite in check.
  • Oatmeal can reduce your risk of developing diabetes and heart disease.

Although steel-cut oats have a little bit more fiber, I much prefer the quick oats. Simply because they take very little time to prepare and they are a good choice for a simple and hearty breakfast.

I also believe that since most people make the common mistake of ignoring protein as part of their first meal of the day, I include it. Enjoy it yourself and power up!

Dr. Kevin’s Power Breakfast


  • 3/4 cup quick oats (or steel-cut oats)
  • 1 cup boiled water
  • 1/4 cup raw nuts (unsalted)
  • 5% cream, whole milk or other milk (almond/soy)
  • 2 scoops ultra-filtered whey protein concentrate
  • 1/4 cup blueberries

Add boiling water to the oats, stir and let stand. When cool, add in the protein concentrate and nuts, stir in cream or milk. Let stand and sprinkle the berries on top.

If you want to try making oatmeal for yourself every morning, you are going to want to switch it up. For instance, instead of whey protein, you can mix in a bit of cinnamon and nutmeg, honey or a splash of almond milk for a different flavor, too.

I’d recommend eating this delicious power food as often as you can. I have been known to indulge a few times per day!


Zhang, X., et al., “Oat-enriched diet reduces inflammatory status assessed by circulating cell-derived microparticle concentrations in type 2 diabetes,” Mol Nutr Food Res. March 7, 2014.