Is Oatmeal Healthy? The Truth About Glyphosate and Chlormequat

🔑 Key Findings

92% of conventional oat products tested positive for chlormequat (2024 EWG study)

Quaker Oatmeal Squares dropped from 3,000 ppb glyphosate (2018) to ~550 ppb (2024), still 3x above EWG's safety benchmark

Instant oatmeal has a Glycemic Index of ~83, causing blood sugar spikes similar to white bread

3 grams of beta-glucan daily can reduce LDL cholesterol by 5-15%

The Short Answer

Oatmeal is extremely healthy—if you buy the right kind. It is one of the best sources of beta-glucan, a fiber proven to lower bad cholesterol and stabilize blood sugar. However, conventional (non-organic) oatmeal is currently one of the dirtiest foods in the supermarket.

Recent testing reveals that 92% of oat-based foods contain chlormequat, a pesticide linked to reproductive toxicity, and many still contain glyphosate (Roundup). If you eat oatmeal, you must buy organic to avoid these chemicals. Conventional instant oats are a "double whammy": they are often contaminated and processed so heavily that they spike your blood sugar like a candy bar.

Why This Matters

Oats have a unique problem: farmers spray them with chemicals right before harvest to dry them out. This process, called desiccation, means the pesticides are applied directly to the food you eat, leading to significantly higher residue levels than other crops.

A 2024 study by the Environmental Working Group (EWG) found chlormequat in 92% of non-organic oat products. This chemical is linked to reduced fertility and harm to the reproductive system in animal studies. While glyphosate levels have dropped in some brands since the massive 2018 alerts, they still often exceed the EWG's strict health benchmark of 160 ppb.

Nutritionally, the type of oat matters immensely. Steel-cut oats have a low Glycemic Index (~42), keeping you full for hours. Instant oats have a high Glycemic Index (~83), causing a rapid glucose spike that can leave you tired and hungry an hour later. Steel Cut Vs Rolled Oats

What's Actually In Oatmeal

Most people think oatmeal is just one ingredient. If you buy instant packets, that's rarely true.

Whole Grain Oats — The star ingredient. Rich in beta-glucan, which binds to bile acids in the gut to excrete cholesterol. Is Instant Oatmeal Healthy
Glyphosate — The active ingredient in Roundup. Found in high levels in conventional oats (Quaker, Cheerios). A probable human carcinogen according to the WHO. Glyphosate In Oatmeal
Chlormequat — A plant growth regulator recently found in nearly all conventional oat products. Linked to fetal development issues.
Guar Gum / Flavorings — Common in instant packets to simulate the texture that processing destroyed.

What to Look For

Green Flags:

"Certified Organic" — The single most important label. Bypasses the desiccation spray loophole.
"Glyphosate Residue Free" — A certification from The Detox Project that verifies the final product has been tested.
"Sprouted" — Sprouting increases nutrient bioavailability and makes oats easier to digest.
"Certified Gluten-Free" — Essential if you are celiac, as regular oats are highly contaminated with wheat.

Red Flags:

Conventional / Non-Organic — Assume it contains chlormequat and glyphosate residues.
"Instant" or "Quick" — Highly processed; digests like sugar.
High Sugar Content — Some packets contain 12g+ of added sugar (3 teaspoons).

The Best Options

If you eat oats daily, it is worth paying for a brand that tests for toxins.

Brand	Product	Verdict	Why
One Degree	Sprouted Rolled Oats	✅	Gold Standard. Organic, sprouted, & certified glyphosate-free.
Bob's Red Mill	Organic Old Fashioned	⚠️	Acceptable. Organic and reliable, but not certified glyphosate-free.
Quaker	Instant Packets	🚫	Avoid. High pesticide risk + high sugar + high processing.
MUSH	Overnight Oats	✅	Recommended. Convenient and Certified Glyphosate Residue Free.

The Bottom Line

1. Always buy organic. This is non-negotiable for oats due to desiccation spraying.

2. Choose rolled or steel-cut. Avoid "instant" varieties to keep your blood sugar stable.

3. Check for "Glyphosate Residue Free" labels if you can afford it—brands like One Degree Organics are leading the way in purity.

FAQ

Is oatmeal gluten-free?

Technically yes, but practically no. While oats themselves don't contain gluten, they are often processed on the same equipment as wheat. In 2022, 35% of oat products tested by Gluten Free Watchdog contained quantifiable gluten. Always buy Certified Gluten-Free. Is Oatmeal Gluten Free

Does washing oats remove glyphosate?

No. Systemic herbicides like glyphosate are absorbed into the grain itself. You cannot wash, cook, or peel them off. This is why buying organic is critical. Cleanest Oatmeal

Is instant oatmeal bad for you?

It depends on your goals. Instant oats are pre-cooked and dried, which breaks down their structure. This raises their Glycemic Index to ~83 (compared to ~55 for rolled oats), meaning they spike insulin similarly to white bread. Is Instant Oatmeal Healthy

References (19)

🛒 Product Recommendations

✅

One Degree Organics Sprouted Oats

One Degree Organics

Certified glyphosate-free, organic, and sprouted for digestion.

Recommended

👌

Organic Old Fashioned Rolled Oats

Bob's Red Mill

Reliable organic option, though not explicitly certified glyphosate-free.

Acceptable

🚫

Instant Oatmeal Packets

Quaker

Consistently tests high for chlormequat and glyphosate.

Avoid

✅

Organic Heritage Flakes or Granola

Nature's Path

Consistently tests non-detect for glyphosate in independent studies by the EWG and Mamavation. One of the few major brands to remain family-owned with a strict organic-only policy.

Recommended

✅

Simple Truth Organic Instant Oatmeal

Kroger

A surprisingly clean budget option that tested non-detect for glyphosate in EWG studies. USDA Organic certification ensures no synthetic desiccants were used.

Recommended

✅

Organic Old-Fashioned Rolled Oats

365 by Whole Foods Market

Another reliable store-brand option that consistently tests below detectable limits for glyphosate residues. A cost-effective way to buy bulk organic oats without the premium price tag.

Recommended

✅

Certified Glyphosate Residue Free Granola

Back Roads Granola

One of the first brands to achieve the strict 'Glyphosate Residue Free' certification from The Detox Project. Sourced from Vermont with fully transparent organic ingredients.

Recommended

✅

Wildberry Maple Muesli

Seven Sundays

Certified Glyphosate Residue Free and uses no refined sugars or 'natural flavors.' Their muesli mixes are raw and unprocessed, preserving the nutrient profile of the oats.

Recommended

✅

Double Protein Oats

Zego Foods

Sets the industry standard for purity transparency by publishing batch-level test results for over 500 pesticides (including glyphosate) and heavy metals directly on their website.

Recommended

✅

Organic Coconola Granola

Grandy Organics

Produced in a solar-powered facility in Maine and carries The Detox Project's Glyphosate Residue Free certification. Grain-free options are also available for those avoiding oats entirely.

Recommended

✅

Grain-Free O's Cereal

Lovebird

While not an oat product, this is a top 'swap' for oat-cereal lovers. It is third-party verified glyphosate-free and made from cassava and coconut flour to avoid grain contamination issues.

Recommended

✅

Certified Gluten-Free Oats

Bakery On Main

Carries the 'Certified Glyphosate Residue Free' seal, verifying that their finished products contain no detected herbicide residues down to the lowest limits of detection.

Recommended

👌

Heart to Heart Organic Cereal

Kashi

EWG testing found no detectable glyphosate in this specific product line. A widely available mainstream organic option that outperforms conventional competitors.

Acceptable

👌

Organic Ancient Grain Granola

Purely Elizabeth

Uses organic oats and coconut sugar. While some older tests showed trace variances, the brand has since engaged with The Detox Project for certification on select products.

Acceptable

👌

Harvest Berry Granola Bars

Cascadian Farm Organic

Tested non-detect for glyphosate in EWG assessments. A reliable organic choice, though consumers should be aware the parent company (General Mills) also produces highly contaminated conventional brands.

Acceptable

🚫

Oatmeal Squares

Quaker

Consistently tests among the highest for glyphosate contamination, with some past samples exceeding 2,800 ppb—nearly 18 times the EWG's health benchmark.

Avoid

🚫

Honey Nut Cheerios

General Mills

A primary offender in chlormequat and glyphosate testing. Independent labs frequently detect multiple pesticide residues in this product due to conventional oat sourcing.

Avoid

🚫

Maple & Brown Sugar Instant Oatmeal

Better Oats

Contains the artificial sweeteners Acesulfame Potassium and Sucralose, along with 'artificial flavor.' The processing strips fiber and adds unnecessary synthetic chemicals.

Avoid

🚫

Protein Instant Oatmeal

Quaker

Highly processed product that relies on 'Whey Protein Concentrate' and 'Natural and Artificial Flavors' rather than whole food sources. Often contains sucralose to mask the protein taste.

Avoid

🚫

Lower Sugar Instant Oatmeal

Quaker

Achieves 'lower sugar' claims by substituting sugar with Sucralose (Splenda). Artificial sweeteners can disrupt gut bacteria, counteracting the prebiotic benefits of the oats.

Avoid

🚫

Crunchy Granola Bars

Nature Valley

Regularly flags high for pesticide residues in independent testing. Made with conventional oats that are desiccated with glyphosate pre-harvest.

Avoid

🚫

Original Instant Oatmeal

Great Value (Walmart)

Tested high for glyphosate (450+ ppb) in EWG studies. Lacks organic certification, making it a prime candidate for chlormequat contamination.

Avoid

🚫

Instant Oatmeal

Market Pantry (Target)

Another store brand that has tested high for herbicide residues. The low price point reflects the use of conventionally farmed, chemically desiccated oats.

Avoid

🚫

Cracklin' Oat Bran

Kellogg's

Contains high pesticide loads and significant added sugar. Despite the healthy-sounding name, test results place it in the 'high risk' category for glyphosate.

Avoid

⚠️

Power Cakes / Oatmeal Cups

Kodiak Cakes

While popular for protein, they use 'Wheat Protein Isolate' and 'Natural Flavors' which can be inflammatory for some. Not organic, meaning glyphosate exposure is a likely risk.

Use Caution

⚠️

Conventional Steel Cut Oats

Bob's Red Mill

The company admits they cannot guarantee their non-organic oats are glyphosate-free due to drift and conventional farming practices. Stick strictly to their USDA Organic line.

Use Caution

⚠️

Whole Grain Oatmeal Cereal

Gerber

While glyphosate levels are often lower in baby food, the 'Healthy Babies Bright Futures' report found concerning levels of heavy metals like arsenic and lead in many rice and oat baby cereals.

Use Caution

⚠️

Organic Oatmeal Baby Cereal

Earth's Best

Despite being organic, this brand was flagged in Congressional reports for having elevated heavy metal levels (arsenic/cadmium) in ingredients. Sourcing transparency remains a concern.

Use Caution

⚠️

Steel Cut Irish Oatmeal

McCann's

Conflicting test data exists; while some batches score well, imported oats can sometimes bypass strict US desiccation checks. Lacks a third-party 'residue free' certification.

Use Caution

💡 We don't accept payment for recommendations. Some links may be affiliate links.

Is Oatmeal Healthy? The Truth About Glyphosate and Chlormequat

TL;DR

🔑 Key Findings

The Short Answer

Why This Matters

What's Actually In Oatmeal

What to Look For

The Best Options

The Bottom Line

FAQ

Is oatmeal gluten-free?

Does washing oats remove glyphosate?

Is instant oatmeal bad for you?

🛒 Product Recommendations

📖 Related Research

Is There Glyphosate in Oatmeal?

Is Instant Oatmeal as Healthy as Regular?

Steel-Cut vs Rolled Oats — Which Is Healthier?

More about Breakfast

Search Crunchy

TL;DR

🔑 Key Findings

The Short Answer

Why This Matters

What's Actually In Oatmeal

What to Look For

The Best Options

The Bottom Line

FAQ

Is oatmeal gluten-free?

Does washing oats remove glyphosate?

Is instant oatmeal bad for you?

🛒 Product Recommendations

📖 Related Research

Is There Glyphosate in Oatmeal?

Is Instant Oatmeal as Healthy as Regular?

Steel-Cut vs Rolled Oats — Which Is Healthier?

More about Breakfast