Oatmeal Can Help With Weight Loss — Especially If You Know the Right Way to Make It

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 soluble fiber, 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: Iron helps make red blood cells.

• Thiamin: Thiamin (vitamin B1) helps turn the food you eat into energy for your body.

• Phosphorus: Phosphorus helps support healthy bones and teeth.

• Magnesium: Magnesium helps muscles to function properly.

• Potassium: Potassium helps with heart, kidney, and muscle function.

Source of protein 

Oats are mostly carbs (about 60%), but they also contain 7% fat and 14% protein. 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 to 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: Steel-cut oats are whole oat groats chopped by a steel rolling saw. These have a low GI of 52. 

• Old-fashioned oats: Old-fashioned oats are flattened whole oat groats. When made into oatmeal, they have a low GI of 49. 

• Oat flakes: 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 to 75. 

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For less impact on blood sugar levels and better appetite management, choose whole steel-cut or old-fashioned oats instead of oat flakes. 

Quiz: What should I eat for breakfast?

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 eating 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. Old-fashioned oats 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 butter or another nut butter

• Nuts and seeds

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

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. 

If you’re looking for inspiration, test out the recipes below. Experiment, adjust, and make swaps that suit your taste and nutrition needs.

Berry-banana baked oatmeal

Ingredients:

• 2 cups old-fashioned oats (dry)

• 1½ cup milk

• 2 ripe bananas (mashed)

• 2 eggs

• 2 to 3 scoops of protein powder (vanilla or another flavor)

• 1 tsp baking powder

• A handful of berries (blueberries, raspberries or strawberries)

• Pinch of salt

• Optional: Cinnamon (to taste)

Directions: 

1. Spray an 8-inch-by-8-inch glass baking dish with cooking spray. 

2. Combine all the ingredients in a bowl, then pour into the baking pan. The berries and cinnamon can be mixed in or sprinkled on top at the end.

3. Bake at 350°F for 30 to 35 minutes, or until a fork inserted into the center comes out clean.

4. Optional: Top with cinnamon.

Overnight oatmeal

Ingredients:

• ⅓ cup old-fashioned oats

• ½ cup milk of choice

• 1 scoop of vanilla protein powder 

• ½ cup fresh or frozen berries

• 1 tbsp nut butter

• 1 tsp chia seed 

Directions:

1. Combine ingredients in a sealable container. 

2. Seal and let sit in the fridge overnight, or at least 4 hours.

Oatmeal pancakes

Ingredients:

• 1 cup whole wheat flour

• 1 cup milk 

• ½ cup old-fashioned oats

• 1/3 cup apple sauce (Pumpkin is also a good option.)

• 1 egg

• 2 tbsp maple syrup (plus additional maple syrup to serve)

• 1 tsp baking powder

• 1 tsp vanilla 

• Optional: Cinnamon, pumpkin spice, or apple spice blend (to taste)

Directions:

• Combine dry ingredients (whole wheat flour, oatmeal, baking powder) in a large bowl. 

• Combine wet ingredients (milk, egg, applesauce, maple syrup, vanilla) in a separate medium bowl. 

• Make a small well in the dry ingredients bowl and pour in the wet ingredients. Stir together slowly until ingredients are combined with no lumps.

• Heat a nonstick skillet to medium-low heat. Spray with cooking spray or lightly coat with butter. 

• Using a ¼ cup measuring cup or scoop, pour pancake batter onto the skillet.

• When bubbles appear on top, flip pancakes with spatula.

When the bottom of the pancake is golden brown, flip again. Then, serve. 

Potential drawbacks of oatmeal

Though 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. 

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.

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 to prepare 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.

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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