It seems that people either really love oatmeal or absolutely hate it. Oatmeal fans describe its warm, creamy texture as comforting and praise its earthy flavor, especially when topped with nuts and raisins. Detractors, however, can’t get past what they see as its gooey, slimy texture and bland, boring taste.

I’m not taking sides here—as my sister likes to say, “You do you, boo!” But if you are an oatmeal fan, I have good news for you. And even if you’re not, a recent article in the New York Times might persuade you to give it another chance. In How Healthy Are Oats?, Simar Bajaj—who studied chemistry and the history of science at Harvard, as well as global health and epidemiology at Oxford—makes a compelling case for adding oatmeal to your diet.

For those embracing the “food as medicine” philosophy, oatmeal ranks high on the list of healthy choices:

• Oats support heart health. Oatmeal is rich in beta-glucan, a soluble fiber that lowers LDL (“bad”) cholesterol, which increases the risk of heart attack and stroke. One study found that eating just ½ cup of oatmeal daily reduced LDL cholesterol by 12 percent in one month.
• Emerging research suggests that antioxidants in oats, called avenanthramides, may help lower blood pressure.
• Because oatmeal is high in fiber, it slows digestion and prevents glucose from entering the bloodstream too quickly. This helps reduce blood sugar spikes and may aid in managing Type 2 diabetes.
• Oatmeal is also a prebiotic, meaning it nourishes beneficial gut bacteria.

Oatmeal comes in many forms. Groats are the least processed, with only the inedible hull removed, while instant oats are the most processed. Steel-cut and rolled oats fall somewhere in between. In general, less processed oats contain more beta-glucan fiber and are considered the healthier option.

My advice? Try them all. Add fresh fruit like blueberries or strawberries, toss in some raisins and nuts, maybe drizzle on a little maple syrup—and enjoy.