People may want to live a long time for many reasons: to see their grandkids grow up, to have as many experiences as possible, the list goes on.
To some degree, how long we live is out of our control. However, we can at least try to hedge our bets with a healthy lifestyle. For example, a doctor or family member may have encouraged you to move your body, get enough sleep and avoid smoking.
Another bit of advice, straight from a case study with a 105-year-old, is to eat a particular food when you wake up.
Related: The One Thing You Should Never Do If You Want to Live to 100, According to Geriatricians
The Best Breakfast Food for Longevity, According to Study
The answer isn’t toast, yogurt or veggie frittatas—even though those are also healthy breakfast foods you can add. It’s oatmeal!
This information comes from a case study in the American Journal of Lifestyle Medicine. It details the lives of several folks, including a 105-year-old woman named Marge Jetton. One key step in her morning routine was eating a breakfast of slow-cooked oatmeal (with nuts, dates, soymilk and a prune juice shooter).
For those of us who aren’t the biggest fan of plain oatmeal, will the flavored versions—like apple and cinnamon or maple and brown sugar—have the same benefits?
“Pick the type of oatmeal you enjoy the most and that also matches the time you have available,” says Amanda Sauceda, MS, RD, a dietitian who specializes in gut health. “I love steel cut oats but generally don’t want to wait that long to make them, so rolled oats are easiest and most enjoyable for me.”
The flavored kinds are still helpful since you get the good stuff, she continues, but the plain version is probably your best bet.
“I’d stick with your average serving size, which is ½ cup oats,” Sauceda adds.
Related: ‘I’m a Food Editor—Here’s How I Make the Perfect Bowl of Oatmeal Every Morning’
Longevity Benefits of Oatmeal for Breakfast
It has beta-glucan and benefits gut health.
Gut health and longevity are tied together more than you might realize.
“Your gut is connected to so many areas of your body, and oatmeal is special because of beta-glucan,” Sauceda says. “Beta-glucan is a special type of fiber that not only has prebiotic effects, but has also been found to help lower your bad cholesterol, which means it’s also good for your heart health.”
She points to a 2022 systematic review in Nutrients that found these results.
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It has B vitamins.
“Like many whole grains, oatmeal contains a variety of B vitamins, which are important for energy levels and good for brain health,” Sauceda explains. “B vitamins, like thiamine or folate, can have a direct impact on different parts of brain/nervous system health, and folate has been linked to mood.”
While it’s perhaps surprising, other well-being experts agree that happiness is a major contributor to living a longer life.
Related: What Happens to Your Body If You Eat Oatmeal Every Day
It pairs well with other longevity-friendly foods.
Again, oatmeal doesn’t have to be eaten as is. In fact, adding other foods can make it healthier.
“Oats are the perfect vehicle for other longevity foods like berries, yogurt, nuts and seeds,” Sauceda says. “You can also turn oatmeal into a savory side dish and add healthy foods like eggs and greens.”
It’s affordable!
Oatmeal is less pricey than some other breakfast foods. Pair that with its health benefits, and you’ve got a good, sustainable option.
“These two factors make it an easy choice for many people to include it in their diet regularly,” Sauceda notes.
Related: The #1 Change I Noticed When I Ate Oatmeal for Breakfast Every Day
What Are the Downsides of Oatmeal?
Despite its many benefits, oatmeal may not be the perfect choice for everyone.
“If someone has digestive health concerns where too much fiber could be problematic for them, [they] may want to limit their oatmeal intake,” Sauceda says, mentioning irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Additionally, if someone’s regular diet lacks fiber, she encourages gradually incorporating fiber foods so their gut can acclimate.
Related: Dietitians Are Begging People to Stop Eating This Popular High-Fiber Food the Wrong Way
Other Foods and Drinks for Longevity
Food in general, let alone one specific food, won’t necessarily make you live longer. Sauceda shares a few other foods that can help, though.
Dinner leftovers
Yep, you read that right! “Dinner leftovers need more love,” Sauceda says. “One of the biggest problems with breakfast foods is they aren’t always well-rounded, and that’s key for longevity.”
She encourages aiming for protein and fiber specifically, saying a breakfast burrito with a meat and a veggie is a great option.
Berries
Berries are great for your brain and gut, Sauceda says. “Blueberries are a great example because research has found them to be helpful for cognition across the lifespan, and they can also be good for the lining of your gut,” she explains.
Related: Eating This Daily May Reduce Your Dementia Risk
Legumes
Beans and peas are other great options. “They are a great source of carbohydrates, which is the primary fuel source for the brain, and they are a source of fiber,” Sauceda says. “Fiber has a variety of effects on the body, including helping improve cholesterol levels, blood sugar, and it’s helpful for your metabolism.”
But back to our breakfast favorite: oatmeal. “Add some protein to your oatmeal so you stay fuller longer and to better balance your blood sugar,” Sauceda adds. “A scoop of yogurt is my fave way because it makes the oatmeal fluffy and you get a bonus of probiotics.”
Up Next:
Related: Specific Foods to Help You Live Longer
Sources
- Amanda Sauceda, MS, RD
- “Longevity: Lifestyle strategies for living a long, healthy life.” Harvard Health Publishing
- “Blue Zones.” American Journal of Lifestyle Medicine
- “Effects of Oat Beta-Glucan Intake on Lipid Profiles in Hypercholesterolemic Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrients
- “Scientific Evidence for the Beneficial Effects of Dietary Blueberries on Gut Health: A Systematic Review.” Molecular Nutrition and Food Research
- “Recent Research on the Health Benefits of Blueberries and Their Anthocyanins.” Advances in Nutrition
