Is Oatmeal Good for Weight Loss? A Science-Based Exploration
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 17, 2024Table of Contents
Oatmeal is proposed to be helpful in aiding weight loss. It is said to aid digestion and improve heart health.
In this article we will touch on its rich nutrients, the potential health benefits it offers, and how to prepare it such that it supports your weight loss journey. We will also discuss about when eating oatmeal might not be a good idea. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Oats come from a grain called Avena sativa. They contain beneficial nutrients. There are different kinds of oats which are steel cut, rolled, and instant. These types differ mainly in how they are prepared and cooked.
Oatmeal is a type of porridge that you make by boiling oats in water or milk, or both. It is a yummy, filling meal in the morning that you can have hot or cold (like overnight oats).
A standard 1/2 cup (40 grams) serving of dry, uncooked rolled oats has around 150 calories. But remember, the final calorie count will depend on the type of oats used, the liquid you cook the oats in, and any toppings or sweeteners you add.
Oats have loads of complex carbohydrates but also have a good mix of protein and healthy fats. In a 1/2 cup serving, you’re looking at roughly 27 grams of carbohydrates, 5 grams of protein, and 3 grams of fat.
Oats are powerhouses of essential vitamins and minerals. They pack in manganese, phosphorus, magnesium, iron, zinc, folate, and vitamin B1 (thiamine).
Let’s now turn our attention to this handy table to see the nutrient profile of oats.
| Nutrient | Amount (1/2 cup dry rolled oats) |
| Calories | 150 |
| Carbohydrates | 27g |
| Protein | 5g |
| Fat | 3g |
| Manganese | 63.91% of daily value (DV) |
| Phosphorus | 13.3% of DV |
| Magnesium | 13.3% of DV |
| Iron | 9.4% of DV |
| Zinc | 13.4% of DV |
| Folate | 3.24% of DV |
| Vitamin B1 (Thiamine) | 15.5% of DV |
Due to the mix of carbohydrates, protein, fats, vitamins, and minerals, oats are some of the most nutrient-rich grains out there. Not to mention, their high fiber makes them extremely filling, hence great for a meal.
Whole oats are rich in antioxidants, compounds known as polyphenols. They also contain a unique type of antioxidant called avenanthramides. These antioxidants are believed to widen blood vessels, boosting blood flow.
Antioxidants fight inflammation and oxidative stress in the body. Both these issues can lead to health problems like obesity. By curbing inflammation, antioxidants it may improve insulin sensitivity and support healthy weight loss.
Oats have a soluble fiber known as beta-glucan. This fiber partially dissolves in water to form a gel-like substance and slows down food movement in the digestive system. This action may help control blood sugar and create a feeling of fullness, which may aid in weight loss.
Many studies have shown the soluble fiber in oats, known as beta-glucan, may help reduce total cholesterol and bad (LDL) cholesterol. It is said to do this by increasing the excretion of cholesterol-rich bile from the body, promoting heart health, and reducing heart disease risk.
Oats have complex carbohydrates known for their ability to keep blood sugar levels steady. This, combined with the high soluble fiber content may slow glucose absorption into the bloodstream, avoiding sudden spikes in blood sugar and maintaining your energy throughout the day.
Oats are bursting with fiber, both soluble and insoluble, which is key for a healthy digestive system. The insoluble fiber in oats bulks up the stool and avoids constipation. At the same time, soluble fiber helps maintain a balance of good bacteria in your gut. Thus, they are said to relieve digestion.
When prepared with healthy ingredients and very little added sugars, oatmeal may help in weight loss diet.
Beta-glucan, the soluble fiber in oats, forms a gel-like substance in the stomach. This slows down digestion and helps you stay full. Eating oatmeal regularly may help ward off hunger, avoid overeating, and help with weight loss.
The complex carbohydrates in oats may contribute to stable blood sugar, ensuring steady energy, and reduced food cravings caused by low blood sugar. Better blood sugar control may help manage weight and decrease the risk of type 2 diabetes.
Oatmeal’s high fiber content goes beyond aiding digestion -It may also help burn calories. The body works harder to break down and process fiber, and in doing so, burns more calories. More burned calories means more weight loss.
Oats contain B vitamins like thiamine or vitamin B1. These vitamins play a crucial role in using food for energy in the body. Including enough B vitamins in your diet may support a healthy metabolism, leading your body to burn calories more efficiently, which may promote weight loss.
Beta-glucan, the soluble fiber in oats, acts like a prebiotic in your gut. Prebiotics feed and maintain the balance of good bacteria in your digestive system. This is linked to better weight control and a lower risk of diseases related to obesity.
Apart from helping with weight loss, eating oatmeal regularly is proposed to lower the risk of diseases related to obesity, such as heart disease and diabetes. A reduced risk of such conditions may help overall improved health and well-being.
To maximize oatmeal’s weight loss benefits, it’s crucial to prepare it in healthy ways.
There are three main types of oats which are as follows.
Steel-cut oats are the least processed kind and are whole oat groats that get chopped into small bits using big steel blades. They maintain more nutrients and fiber, making them great for weight loss, except they take longer to cook.
Rolling steamed whole oat groats into flakes creates these particular oats. The process partly cooks the oats, meaning they cook quicker. Even though rolled oats have slightly fewer nutrients than steel-cut oats, they offer similar health benefits and are quicker to prepare.
Instant oats are the most processed. They get pre-cooked, dried, and rolled thinner than regular rolled oats, which reduces cooking time. But, this processing reduces their nutrient and fiber content, making them less ideal for weight loss than the other kinds. If you have to go for instant oats, choose those without flavourings.
When making oatmeal aiming at weight loss, water is the way to go instead of milk to keep calories down. For a richer feel, use a mix of water and milk or try low-calorie alternatives like almond or oat milk.
Be smart about what you add for sweetness. You can use ripe fruit, applesauce, or a dash of honey or maple syrup instead of sugar or artificial sweeteners. These options not only provide added nutrition but also keep calorie count low.
You can add the following toppings to boost your oatmeal’s taste, nutrition, and texture.
Fresh or frozen fruits like berries, bananas, peaches, or apples are great for some natural sweetness and added vitamins and fiber.
Try almonds, walnuts, or pecans and seeds like chia, flax, or hemp for a dose of healthy fats, protein, and fiber.
Add some of your favourite milk, yogurt, or non-dairy milk alternative for added creamy texture and protein.
While oatmeal may be good for weight loss, there can be times when it might cause weight gain which is described below.
Eating too much of even a good thing like oatmeal could lead to weight gain. Always keep an eye on your serving sizes. Stick to a serving size of 1/2 cup (roughly 40 grams) of dry, uncooked oats.
Adding toppings like too many nuts, seeds, dried fruits, or sugary syrups could add extra calories to your oatmeal dish, leading to weight gain. Stick to low-calorie toppings and watch their quantity.
Selecting over-processed instant oatmeal with added sugars and artificial flavours might lead to weight gain due to its higher calorie count and poorer nutrient profile. Steel-cut or rolled oats that hold their natural goodness and fiber are better options.
Although oats and oatmeal come with many potential health benefits, there are some possible downsides and warnings to keep in mind which are as follows.
Oats might not be for you if you’re allergic or intolerant to them. In such cases, you’ll have to avoid oats or try other grain options.
Eating too much oatmeal could rob your diet of variety, leading to nutrient deficiencies. It’s important to mix things up and include other whole grains, fruits, vegetables, lean proteins, and healthy fats in your diet.
While oats’ high fiber content may help digestion, too much fiber might pose digestive issues like bloating, gas, and diarrhea. It’s smart to stick to advised serving sizes and increase fiber intake slowly if needed.
In conclusion, oatmeal may be a good addition to a weight-loss diet. It’s nutritious, keeps you full due to its high fiber content, and could promote better digestion. However, it’s important to choose the right oats, cook them in water or low-calorie milk, and add natural sweeteners and nutritious toppings to reap the best weight loss benefits. Watch portion sizes to avoid overeating and potential weight gain. While oatmeal can support weight loss, remember to maintain a balanced diet with a variety of wholesome foods.
Indeed, oats are a healthy choice for daily intake, as long as you eat them in moderation and maintain a balanced diet. Also, make sure to consume unprocessed oats with no artificial sweeteners and flavorings. Oats offer fiber, vitamins, minerals, and antioxidants that are excellent for overall health.
While both wheat and oats are grains, they differ in their nutrient profiles. Generally, oats have more fiber and certain nutrients like manganese, magnesium, and iron than wheat. Plus, oats are naturally free from gluten.
Oats contain mostly carbohydrates, with some protein and healthy fats thrown into the mix. About a 1/2 cup of dry, uncooked rolled oats will have nearly 27 grams of carbohydrates and 5 grams of protein.
Even though instant oatmeal packets are a handy option, they might not be the healthiest. They often come with added sugars and have less nutrition due to more processing. If health is key, go with less processed oats like steel-cut or rolled oats and add natural sweeteners like fruit and honey.
When trying to lose weight, it’s best to eat according to the recommended serving sizes. Typically, this is about 1/2 cup (roughly 40 grams) of dry, uncooked oats. To further boost your weight-loss efforts, cook your oats in water or low-calorie milk and add naturally sweetened, low-calorie toppings. Use steel cut or rolled oats they are healthier than instant oats.
While oatmeal can’t target specific areas like belly fat for weight loss, its high content of fiber and complex carbohydrates may keep you full for longer. This might support overall weight loss. Including this nutrient-rich food in your diet, along with a balanced meal plan and regular exercise, can help achieve a healthier body weight.
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