5 Reasons Oatmeal Is Good for Weight Loss
Oatmeal is one of the most beloved breakfast foods, and for good reason. Is there anything better than a warm bowl of oatmeal on a cool morning to help you feel cozy and comforted?
If you enjoy having a bowl of oatmeal for breakfast, you may wonder “can oats help with weight loss?”. While many people are aware of the health benefits of oatmeal, there are some things to keep in mind if you want to use oatmeal for weight loss.
Read on to learn why oatmeal can help with weight loss and how to use oatmeal to reach your weight loss goals.
Oatmeal Nutrition Facts
Oats are rich in vitamins, minerals, fiber, and antioxidants, making oatmeal one of the most nutrient-dense foods. Oats are also higher in protein than many other grains.
Some of the vitamins and minerals found in oatmeal include:
- B Vitamins
- Vitamin E
Oats contain large amounts of beta-glucan, a beneficial type of soluble fiber. The proven health benefits of beta-glucan include:
- Promotes increased growth of healthy gut bacteria
- Promotes increased feelings of fullness
- Reduces the risk of various health conditions
- Forms a thick gel that delays the absorption of glucose into the bloodstream
- Slows down how fast the stomach gets emptied to help you feel full for longer
Although oatmeal is most known for its beta-glucan content, oats also contain over 20 unique polyphenols and powerful antioxidants, including a group of antioxidants known as avenanthramides.
What Are the Benefits of Oatmeal?
Oats are often considered one of the healthiest grains on the planet and offer a variety of benefits:
- Versatile (see healthy oatmeal add-in ideas below)
- Rich in soluble fiber to help keep you full and satisfied
- High in fiber to support regular elimination
- Studies show oatmeal may help reduce the risk of various health conditions
- Oats are easy and fast to make — perfect for eating a healthy meal on busy mornings
Is Oatmeal Good for Weight Loss?
When combined with a healthy diet, oatmeal can be a great part of a weight loss plan. With its fiber and beta-glucan, it can help you feel full and satisfied, along with providing energy for your workouts.
Here’s a look at some of the ways oatmeal can help you lose weight:
- May Help Suppress Appetite -– A clinical trial showed evidence that beta-glucan increases gastrointestinal viscosity to support appetite control and increase satiety.
- May Help Support a Healthy Metabolism -– A study, published in the American Journal of Clinical Nutrition, found that whole grains, such as oatmeal, support a healthy metabolism and may be beneficial for weight loss.
- May Help You Eat Fewer Calories -– By slowing down how fast your stomach takes to empty, beta-glucan can increase feelings of fullness. This may lead to a decrease in calorie consumption to help you lose weight
- May Release a Satiety Hormone — Beta-glucan may signal the body to release the peptide YY (PYY), a satiety hormone that can help reduce calorie intake and decrease the risk of obesity.
How To Include Oatmeal as Part of Your Weight Loss Plan
When eating oatmeal to lose weight, keep these factors in mind:
- Maple and brown sugar. Strawberries and cream. Sure, they’re delicious, but these pre-made packets of flavored oatmeal contain added sugar, preservatives, and sodium and are best avoided. Choose whole oats instead and add your healthy oatmeal toppings instead
- Round out the nutritional profile of oatmeal by making sure to add in ingredients with protein and fat. Along with being healthier, this combo will keep you fuller for longer.
- Pay attention to the portion size of oatmeal itself and when it comes to your healthy oatmeal toppings. Measure out calorie-dense add-ins such as nut butter or seeds to ensure you are not consuming more calories than you realize.
Is Oatmeal Gluten-Free?
Although oats are gluten-free, they can become contaminated during the manufacturing process. Because oats may be processed using the same equipment that handles other gluten-containing grains, it is important to look for oats labeled “gluten-free” if you have a condition that requires you to avoid gluten.
Healthy Oatmeal Toppings
Oats can be a healthy addition to a balanced diet and weight loss plan. One of the biggest benefits of oatmeal is its versatility. You can add almost anything —- fruits, vegetables, nuts, seeds — to oatmeal to make it even more healthy and delicious.
Whether you want a sweeter bowl of oatmeal or a savory bowl, choose healthy oatmeal toppings that boost the fiber and protein content of oatmeal so you have a complete meal.
Here are some healthy ideas to add to oatmeal:
- Fresh or frozen berries
- Chia seeds or hemp seeds
- Shredded coconut
- A splash of milk
- Banana slices
- Kiwi slices
- A cooked egg
- Raisins or other dried fruit (be especially aware of portion sizes with dried fruit)
- A scoop of 100% natural fruit jam
- A scoop of unsweetened Greek yogurt
- Honey, molasses, or maple syrup
- Cocoa powder or high-quality dark chocolate
- Pumpkin seeds
- Shredded carrot
- Shredded zucchini
- Walnuts, pistachios, hazelnuts, or almonds
- A scoop of peanut or almond butter
- Pumpkin pie spice
- Pomegranate seeds
- Canned pumpkin
- Diced apple
Healthy Oatmeal Snacks
Along with enjoying a bowl of oatmeal, you can also reap the health benefits of oatmeal through nutritious snacks. Snacks with oatmeal as an ingredient can be especially helpful for busy days when you need a quick, healthy snack.
Final Thoughts on Oatmeal for Weight Loss
Oats are delicious, full of nutrients, and can be an excellent part of a healthy, balanced diet and weight loss plan.
For more tips on weight loss, nutrition, healthy recipe ideas, and fitness tips, check out our blog or contact us for personalized product advice. We offer a range of supplements and healthy snacks to help you live your fittest, healthiest life.