Oats under the microscope: should women over 50 worry?

Janice Tracey
Sep 12
3 min read

Grey ceramic bowl with porridge, blueberries and nuts — Oats, blueberries and nuts

If you’ve dipped a toe into health headlines lately, you might have noticed oats are suddenly controversial. For some, they’re a cholesterol-lowering, fibre-rich hero. For others, they’re painted as bloating, blood-sugar-spiking, chemical-laden villains.

I've actually been asked 4 times this week about toxins

For women over 50 — especially if weight management, energy, or heart health are top priorities — it’s worth asking: do oats deserve the bad press?

Let’s break down the main scare stories.

✅ The positives: why oats can be a friend for women over 50

Heart and cholesterol support Oats are rich in beta-glucan, a soluble fibre proven to help lower cholesterol — something especially valuable post-menopause, when heart health risk rises.
Satiety and weight management Fibre helps you feel fuller, which is useful if you’re watching your weight. Combine oats with protein (Greek yogurt, protein powder, eggs) to avoid the “blood sugar rollercoaster” and to stay satisfied longer.
Gut health Oats feed beneficial gut bacteria. A healthier gut can support digestion, metabolism, and even weight control.

⚖️ The caveats (and the scaremongering)

1. Blood sugar spikes Instant oats and oat flour digest quickly, leading to sharper rises in blood sugar. But jumbo or steel-cut oats release energy more slowly, helping with steadier energy — particularly important for midlife women managing cravings or energy dips.

2. Gluten concerns Oats themselves don’t contain gluten, but they’re often processed alongside wheat, rye, or barley. If you’re coeliac or highly gluten-sensitive, choose certified gluten-free oats.

3. “Anti-nutrients” (phytates, lectins, etc.) This is a favourite scare story: the idea that oats block mineral absorption. The truth? Yes, oats contain phytates, but they only matter if your diet is already very nutrient-poor. Cooking or soaking oats reduces phytates anyway. For most women, oats add far more nutrients (magnesium, manganese, B vitamins, fibre) than they could ever “steal.”

4. Chemicals (glyphosate residue) Reports, especially from the US, have shown traces of glyphosate (a herbicide) on oat crops. The levels detected are below official safety limits. Still, I hear you, 'official' safety limits aren't often trusted and definately don't push us to optimal health. If this bothers you, it’s simple: choose organic oats. This way you keep the benefits without the worry. I buy organic when I can but not always affordable or accessible.

5. Digestive upset Some women with IBS find oats bloating or uncomfortable. This isn’t a reason for everyone to ditch oats — just a reminder that your body is the best judge. Remember what's healthy for one person isn't healthy for every person. soaking your oats overnight or reducing your portion size can reduce the ill effects (see point 3 above).

👩‍🦳 Bottom line for women over 50

Oats are not a “bad food.” In fact, they can support heart health, gut health, satiety, and steady energy — all key factors after 50. The key is in how you use them:

Pick less-processed oats (jumbo or steel-cut).
Keep portions reasonable (½ cup dry oats is usually plenty).
Balance them with protein and healthy fats to keep blood sugar steady.
Choose organic if you’re concerned about chemical residues.

So yes — if you love your morning porridge or overnight oats, enjoy them! And know you’re fuelling your body with something that supports, not sabotages, your goals.

Oats still feature in many of my recipes, but for clients that don't do well with oats I have plenty of alternatives.