Oat-based foods are a common breakfast choice worldwide and are believed to support weight loss thanks to their energising blend of complex carbohydrates, fibre, and protein. Oats are rich in minerals, including zinc and magnesium, as well as fibre. These help lower cholesterol levels, promote weight loss, and improve digestive health.
Oats keep you feeling full for longer and reduce blood sugar spikes and insulin resistance. These qualities help you feel satisfied and prevent overeating. Therefore, oats are a fundamental ingredient in a weight-loss diet plan.
But many similar types of oatmeal exist. The difference lies in the type of oats used to prepare it.
There are several different types of oats. These include steel-cut or Irish oats, Scottish oats, rolled or traditional oats, and quick-cooking or instant oats. If you’re looking for minimally processed oats, rolled and steel-cut oats are the best options, as they are considered the most nutritious.
Benefits of weight loss from oatmeal
Oatmeal is a nutritious blend of complex carbohydrates, fibre, and plant-based protein that can support weight loss. Half a cup of dry Quaker Old Shaped oats covers 150 calories, 3 grams of fat, 27 grammes of carbohydrates, 5 grams of protein, and one gram of natural sugar. It contains an average of 4 grams of dietary fibre and 2 grams of insoluble fibre.
Here are approximately of the health and weight loss benefits this nutritious food offers:
Oatmeal helps you feel fuller and regulates bowel movements: Dietary fibre, particularly soluble fibre, softens stools and makes them easier to pass. It also helps control appetite by producing a feeling of fullness. Oatmeal contains soluble fibre, which forms a gel-like substance that can leave people feeling satisfied.
Oatmeal is an excellent food for preventing blood sugar spikes. Another benefit of oatmeal is that its rolled oats are considered a low-glycemic-index food. The glycemic index (GI) ranks foods according to how much they raise blood sugar levels. Therefore, a low GI indicates that oatmeal helps prevent excessive sugar spikes during and after meals, which can help control hunger for longer periods. Blood sugar spikes can cause headaches and fatigue.
Keeping blood sugar levels inside an acceptable range, especially for people with diabetes, can help prevent serious health problems such as heart disease. The GI of rolled oats is 55, approximately 25% lower than that of whole wheat bread.
Oatmeal helps regulate insulin: As blood sugar levels rise, the pancreas produces insulin, a hormone that helps cells absorb glucose (blood sugar). Foods with a low glycemic index, such as oatmeal, are processed more slowly, leading to a more gradual rise in blood sugar levels. Since insulin allows cells to absorb blood sugar, excess insulin can be converted into fat. Low insulin levels are related with weight loss.
Oatmeal can help strengthen the immune system: It contains a kind of soluble fibre called beta-glucan, which helps activate blood cells that fight infections—being healthy means staying active, maintaining an exercise routine, and losing or maintaining a healthy weight.
How to consume oatmeal for weight loss?
While oatmeal is known to have many health benefits, it also has potential downsides you should be aware of. Here’s what you should know or avoid when incorporating oatmeal into your daily diet.
Don’t add too much sugar or extra ingredients. It may seem tempting to add some sugar and fat to your oatmeal, since the oatmeal itself can be a bit bland. However, the calories from butter, brown sugar, and syrup add up quickly. Instead, opt for fruit. Adding some blueberries is a good idea. Adding sugar is not a good idea.
Pay attention to portion size: The recommended portion scope of half a cup of dry oats is nutritious, but this food can be very high in calories and carbohydrates if consumed in large quantities. This can make it difficult to achieve your weight loss goals. However, depending on your height, age, weight, and activity level, one or more cups of oatmeal may be appropriate.
Be cautious with instant or flavoured oatmeal: While different types of oatmeal have similar amounts of fat, calories, carbohydrates, and protein, they don’t all have the same effect on blood sugar. Because instant oatmeal is highly processed, it contains less fibre and, as a result, has a higher glycemic index.
A balanced, low-fat, healthy diet should include fewer processed foods and more whole grains, which have a low glycemic index. Additionally, flavoured oatmeal should be avoided, as it is often high in processed sugar that isn’t balanced by fibre.
Don’t eat too much at once: “When people are told to start consuming fibre, they should do so gradually. Otherwise, the body may have difficulty fully digesting fibre, which can lead to constipation, bloating, and stomach upset.
It’s recommended to start with oatmeal 2 to 4 days a week, then gradually increase the amount until you’re consuming it daily. It’s helpful to drink a large glass of water with your oatmeal to help the fibre move through the digestive tract and reduce stomach discomfort and bloating.
Conclusion
Oatmeal is a healthy and filling ingredient in a balanced diet. Its low glycemic index, along with its soluble fibre content, can help relieve constipation and support weight loss.
While there is no direct research linking oatmeal consumption to weight loss, it has been shown to benefit appetite control. Its nutritional profile and ingredients make it a perfect addition to any weight-loss regimen.