Instant oats are nutrient-dense whole grains with many health benefits. Instant oats are a good source of carbohydrates, vitamins, minerals, and fiber. They also deliver a good amount of protein and fat. Regular consumption of oatmeal has been linked to a variety of health benefits. Some research has linked eating oatmeal with better cholesterol levels, improved blood pressure and blood sugar regulation, and reduced inflammation. The fiber in oatmeal may help with constipation, contribute to regular bowel movements, and improve stool consistency. It may also lead to a healthier gut microbiome..