1. Introduction
Weight loss journeys are difficult. There is often some confusion around food choice and it’s often assumed dieting means we will only eat bland meals. Oatmeal is an example of food that demonstrates that food can be healthy, delicious, and homey! This article will discuss why oatmeal is popular in the fitness and dietitian space and if it really is beneficial for weight loss.
2. What is Oatmeal?
Oatmeal is made from oats, which are whole grains that are scientifically called Avena sativa. Oats can be processed in different ways and can come in the following varieties: steel-cut oats, rolled oats, quick oats and instant oats.
3. Nutritional Profile for Oatmeal
- Calories: 154
- Carbohydrates: 27 grams
- Protein: 6 grams
- Fat: 3 grams
- Fiber: 4 grams
- Sugar: 1 gram (natural)
Vitamins and minerals
- Manganese: 63% daily value
- Phosphorous: 14%
- Magnesium: 13%
- Copper: 17%
- Iron: 10%
- Zinc: 13%
- Folate,
- Vitamin B1, B5
Another good quality oats have is that they are high in beta-glucan which is a type of soluble fiber that is known to help with heart health and weight management.
4. How Oatmeal Can Help in Your Weight Loss Journey?
1. High in Fiber Oatmeal
is very high in soluble fiber and contains a lot of beta-glucan specific fiber which slows digestion, which increases feelings of fullness, and decreases hunger during the day which can help with reducing calorie intake also known as appetite control.
2. Low in Calories
but Satisfies Fullness Oatmeal adds volume or bulk without a lot of calories. This helps you to feel satisfied on less calories, a concept known as volumetrics that helps people lose weight.
3. Balances Blood Sugar
Oats have a low glycemic index, when looking at steel-cut or rolled oats. This helps stabilize the blood sugar level causing no spikes or dips in blood sugar which normally leads to wanting to eat.
4. Promotes Gut Health
Oatmeal acts as food for beneficial gut bacteria. The gut is crucial for energy and digestion/ metabolic health, both are important for successful weight loss.
5. Reduce Cravings
Oatmeal satisfies fullness and balances the body’s energy levels, which usually balances a person’s temptations of sugar snacks or junk food (high calorie foods).
5. Types of Oatmeal
Here’s a breakdown of the types of oatmeal. Not all oatmeal is equal.
1. Steel-Cut Oats
Least processed, contains a lot of fiber, takes the longest to cook. It’s the best choice for weight loss.
2. Rolled Oats (Old-Fashioned Oats)
These oats are steamed oats and rolled flat. They are slightly more processed but still contains most of the nutrients than other types of oats.
3. Instant Oats
Instant oats are highly processed and often have sugars or preservatives added; and while they take the least time to prepare, they do not make for optimal weight loss.
4. Oat Bran
Verdict: .
Both types of oats have high fiber content and are minimally processed. 6. How to Prepare Oatmeal to Assist with Weight Loss The preparation of oatmeal is important; so, in order to maximize its weight loss potential, we will provide a few tips for preparing oatmeal. So,
when preparing oatmeal to assist with weight loss:
1. Use water or unsweetened almond milk (not whole milk).
2. Skip refined sugar and use fruit, cinnamon or stevia.
3. Add sources of protein like Greek yogurt, protein powder or nut butter.
4. Include healthy fats but in moderation (e.g., use chia seeds or flaxseed).
5. Don’t overdo the portion; stick to ½ cup or 1 cup of dry oats.
7. What Not to Do Many people make mistakes when eating oatmeal without understanding it.
1. Adding too much sugar
Flavored oatmeal packets vs. traditional oats could mean the difference of 10-20 grams of sugar added per serving. Stick with plain oats.
2. Too Much Oatmeal
Certainly, you can eat healthy, but you can also eat too much healthy stuff; therefore, you can overeat oats as well.
3. Forgetting the Protein Oatmeal
is low in protein; therefore, adding eggs, nuts or protein powder for breakfast gives you a complete meal.
8. Oatmeal Recipes for Weight Loss
Here are some delicious, low-calorie oats recipes that promote weight loss:
1. Apple Cinnamon
- Oatmeal ½ cup rolled oats
- 1 cup water
- ½ apple,
- diced ½ tsp c
- innamon 1 tsp chia seeds
Calories: ~200
2. Banana protein
- oatmeal ½ cup oats
- 1 scoop vanilla protein powder
- 1 banana,
- sliced water or almond milk
Calories: ~300 (depends on protein powder)
3. Savory
- oatmeal ½ cup steel cut oats
- 1 boiled egg spinach
- know sauté dash of salt and pepper
Calories: ~250
