Oatmeal Can Help With Weight Loss — Especially If You Know the Right Way to Make It
Key takeaways:
Oatmeal is a nutritious breakfast option. It contains protein and fiber, which can help with weight control.
Studies show that oatmeal can increase fullness, decrease appetite, and reduce calorie intake. This can help people who want to lose body weight.
You can add even more protein and fiber to your oatmeal for extra benefits. Boost protein by preparing it with milk or egg whites and add Greek yogurt as a topping. Increase fiber by adding fruits, nuts, and seeds.
Table of contents
Oatmeal is a hearty and nourishing breakfast option. In addition to being a warming comfort food, oatmeal also has some great health benefits. It’s filled with a type of fiber that can help lower cholesterol levels and aid weight loss.
Whether you prefer steel-cut or old-fashioned oats, both are nutritious choices. But how you prepare and garnish your oatmeal is also important. Here are some tips for making the best morning meal to help with weight control.
Nutritional benefits of oatmeal
Oatmeal contains several essential nutrients that are important for your health. Here are some of the nutritional perks of your morning oatmeal.
High fiber content
A half-cup of dry old-fashioned oats (which makes about 1 cup of cooked oatmeal) has 4 g of fiber.
Oats contain a type of fiber called beta glucan. It’s a soluble fiber with high viscosity. This means it thickens and forms a gel in your gut. The benefit? It makes you feel full and reduces your appetite, which can aid in weight management. Soluble fiber also helps manage cholesterol levels.
Rich in vitamins and minerals
Oats are a source of the following vitamins and minerals:
Iron, which helps make red blood cells
Thiamin (vitamin B1), which helps turn the food you eat into energy for your body
Phosphorus, which helps support healthy bones and teeth
Magnesium, which helps muscles function properly
Potassium, which helps with heart, kidney, and muscle function
How to add protein to your oatmeal: A dietitian explains the best ways to add extra protein to your oatmeal.
The best foods to lower cholesterol: If you have high cholesterol, try incorporating one or more of these foods into your routine diet.
How to boost your weight loss plan: Learn what the research says are the best ways to help you reach your weight goals.
Source of protein
Oats are mostly carbs (about 60%), but they contain 14% protein and 7% fat. That’s more protein than many other cereal grains.
A half-cup of raw oats (1 cup cooked oatmeal) has:
150 calories
27 g carbohydrates
5 g protein
2 g fat
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Low glycemic index
Glycemic index (GI) is a measure of how quickly a food or drink will raise blood sugar levels. This is used to classify foods as:
Low-GI: Food or drink with a GI less than 55
Mid-range: Food or drink with a GI of 56-69
High-GI: Food or drink with a GI over 70
The lower the GI, the better. The GI value of oats depends on how they’re processed:
Steel-cut oats are whole oat groats chopped by a steel rolling saw. They have a low GI of 52.
Old-fashioned oats are flattened whole oat groats. When made into oatmeal, they have a low GI of 49.
Oat flakes are old-fashioned oats that have been cut into much smaller pieces. They’re sold as “quick-cook” or “instant” oats. They’re digested more quickly by your body and have a mid-range to high GI between 62-75.
For less impact on blood sugar levels and better appetite management, choose whole steel-cut or old-fashioned oats instead of oat flakes.
Studies on oatmeal and weight loss
The protein and fiber in oatmeal help increase satiety (feeling full). This means you’re less likely to eat more calories than your body needs, making it easier to find the right weight for your body.
Studies show that diets with lots of protein lead to more weight loss compared to lower-protein diets. Protein increases the release of hormones that help you feel full, which decreases your appetite.
Diets high in fiber also help promote satiety. Soluble fiber, such as the beta glucan found in oats, forms a gel during digestion. This slows down digestion, keeping you feeling full longer. Fiber can help reduce weight and lower body fat levels.
Collectively, studies show that eating oatmeal can help with weight control. This is largely due to the fiber and protein content in oats. Specifically, studies show that oatmeal helps:
Decrease appetite
Increase satiety
Reduce calorie intake
Reduce body weight
Reduce body fat levels
One study compared appetite and fullness levels after eating sugary breakfast cereal versus oatmeal. After eating the same number of calories at breakfast, people who ate oatmeal felt fuller. They also felt less hunger for a few hours after breakfast. That could result in less snacking, which can help with weight management.
Tips for making your oatmeal better for weight loss
You can increase the protein and fiber content in your oatmeal based on how you prepare it.
Oats are a great start since they have 5 g of protein and 4 g of fiber per cup (cooked). On their own, oats don’t have enough protein for a complete breakfast. You can bump up the protein content of your oatmeal with:
Milk
Soy beverage
Protein powder
Egg whites
Greek yogurt
Peanut or nut butter
You can add extra fiber with:
Fruit, such as berries or bananas
Sweet vegetables, such as pumpkin puree or shredded carrots
Nuts, including almonds, walnuts, and pecans
Seeds, like chia, hemp, and flax
Nuts and seeds will add some protein, too. You can also make savory oatmeal bowls by adding in cheese, scrambled eggs, or herbs.
And as mentioned above, choose steel-cut or old-fashioned oats instead of instant, flaked, or quick-cook oats. These have a lower GI.
Potential drawbacks of oatmeal
While oats have lots of nutritional value, there are a few red flags to watch out for.
Sugar
Instant oats are often made with added sugar to create flavor options such as apple and cinnamon or maple and brown sugar. Each packet has about 1.5 tsp of added sugar.
Time
Steel-cut oats take about 20 to 30 minutes to cook. If you don’t have that extra time in the morning, you can make them ahead of time and reheat them in the morning.
Old-fashioned oats are quicker and are ready in 5 minutes.
Another option is to make overnight oats in advance. Simply soak old-fashioned oats in milk or yogurt in the fridge overnight — no cooking required. Then, add toppings in the morning.
Gluten crossover
Oats are a gluten-free grain. But sometimes they contain traces of gluten because they’re grown near wheat fields.
If you have celiac disease or gluten intolerance, buy certified pure, uncontaminated oats. These are special oats that are grown on farms where wheat hasn’t been grown in the previous 2 to 4 years. These farms use dedicated gluten-free equipment for harvesting and packaging oats.
The bottom line
It’s a great idea to start your day with a warming bowl of oatmeal. As a base, it provides some protein and fiber, making it a smart choice for weight control. To really sustain your fullness, you can embellish your oatmeal with more protein and fiber from toppings like Greek yogurt, fruit, and nuts.
Choose steel-cut or old-fashioned oats. They’re less processed and better at sustaining appetite and blood sugar levels compared to instant oats. These extra few minutes in your morning are worth the effort. If you’re in a time crunch, consider overnight oats as your new breakfast staple.
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References
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