Is Oatmeal Good For Weight Loss? 6 Benefits of Eating Oats
When you rush to work or college, you frequently forget to eat breakfast, and your mom, dad or sister will yell, “Eat your breakfast and go!”
Breakfast, as the name suggests, breaks overnight fast. As a result, it should not be skipped. Being the most important meal of the day, breakfast offers a variety of options such as cornflakes, pancakes, and more.
However, if you’re looking for a nutritious breakfast to help you lose weight, consider oatmeal.
You may be aware that oats are healthy in general, but does oatmeal help you lose weight? We dug deeper and discovered some fascinating facts for you.
What Are Oats And Oatmeal?
Oats (Avena sativa) is made from whole grains, which are the healthiest grains on the planet. When oats are boiled in water or milk, they form a porridge known as oatmeal.
Oat groats are a type of food that takes longer to cook. As a result, most people prefer rolled or crushed oats.
Compared to other rolled oats, pre-cooked and re-hardened rolled oats are softer and more mushy, thus can be cooked faster.
Granola, muesli, bars, and cookies all contain oats. In addition to oatmeal, oats can be used in smoothies, baked goods, and casseroles.
Is Oatmeal Good For you?
Oatmeal has many health advantages.They are gluten-free grains that are also rich in antioxidants, fiber, and minerals.
You cannot buy any oatmeal. Because some processed oatmeal products are loaded with sugar and calories. As a result, it is best to read the labels before purchasing.
Flavored oatmeal is available in a variety of flavors. To reap the full benefits, replace flavored oatmeal for plain oatmeal. Flavored oatmeal packets contain a lot of sugar and are bad for your health.
If flavor is an issue, try plain oatmeal with healthy toppings like berries, nuts, cinnamon, and flax seeds.
To spice things up a little, try savory oats with eggs, veggies, and breakfast meats.
Is Oatmeal Good For Weight Loss?
Yes you sound right. Oatmeal for weight loss.
Oatmeal is a filling, healthy food that can aid in weight loss and management. However, it is also affected by your other diet foods and lifestyle. Oatmeal contains enough fiber to make you feel full after eating.
Also, to make plain oatmeal taste better, people tend to add more toppings. It is acceptable to use toppings such as honey and sugar in moderation. However, if you load it with sugar or honey, you’re likely to overeat and ruin the nutritional benefit of plain oatmeal.
Oatmeal slows down digestion and keeps you fuller for longer because it contains soluble fiber called beta-glucan, which dissolves in water and forms a gel.
Additionally, oatmeal has few calories and the soluble fiber also helps to control bad cholesterol and blood sugar levels.
Is Instant Oatmeal Good For You?
Instant oats have nutrients and are healthy. When purchasing instant oats, make an informed decision by reading the ingredients. Most brands use a lot of sugar, flavors, and preservatives to make their products taste good and last longer.
6 Benefits Of Eating Oats
1 . Oatmeal is nutrient and protein rich
You might wonder, does oatmeal have protein? Yes it does.
According to an article published by Journal of Food Science and Technology titled, “Nutritional advantages of oats and opportunities for its processing as value added foods – a review”, Oats are regarded as a potential low-cost protein source due to their unique composition and high protein content, 11-15% (total)
In general, Cereal proteins are divided into four types, Albumin, Glutelin, Prolamins and Globulins.
Availability of different types of proteins in Oats
- Albumin – 80% of total
- Prolamin – 15% of total
- Glutelin – 5-66% of total
- Globulins – 80% of total
Other Nutritional Facts of Oatmeal are as follows :
Carbohydrates and Fiber
Carbohydrates account for 66% of the dry weight of oats.
In oats, fiber makes up about 11% of the total carbohydrates. Oats are low in sugar because they only contain 1% sucrose.
Starch
Oats contain 85% starch, which is high in fat and viscosity and binds to water.
Vitamins and Minerals
Oats are also high in vitamins and minerals like magnesium, zinc, iron, Vitamin B1 and more.
2. Oatmeal is inexpensive.
Consider oats if you’re looking for a low-cost healthy breakfast option. A large tin of oats is less expensive and lasts longer. You can also upgrade to organic oats for the same price.
3. Improved digestion and relieves constipation
Being generous in fiber, oats helps to keep the digestive system healthy. Fiber makes stools more substantial, which makes them less difficult to pass and encourages regular bowel movements. Thus, relieves constipation.
Oats have prebiotic benefits. The presence of beta-glucan will ensure a healthy gut microbiome.
4. Controls blood sugar levels and cholesterol
Oats help to control the sugar levels in people who suffer from type 2 diabetes and obesity.
When you eat food high in carbohydrates, the amount of sugar in your bloodstream rises and, if it exceeds a certain level, you become diabetic.
Eating plain oats will help slow down the absorption of sugar into blood.
According to “The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis” a research article published by Nutrients., Consumption of oats i
mproves glucose and lipid profiles in type 2 diabetes patients. Naked oats may provide more benefits due to their low calorie content, and a daily intake of 3 g or more of glucan may be beneficial.
5. Helps in weight loss
Oats’ high fiber content can help you feel fuller for longer. Losing weight requires not only eating fewer calories, but also eating foods that keep you satiated.
To be more specific, the Beta-glucan will delay the time it takes your stomach to digest. As a result, eating oats reduces calorie intake and lowers the risk of obesity.
6.Good for Skin
Oats contain zinc, which helps to reduce pimples. Consuming oats will also aid in oil control. Beta-glucans moisturize the skin and help to treat dry and itchy skin.
What Happens When You Eat Oatmeal Everyday?
Oats are high in fiber, glucose, and starch, which can make you feel bloated if you’re just starting out. Therefore, it’s always preferable to start with small portions and increase them gradually.
If you are not careful, it can lead to weight gain. Oatmeal is beneficial to your health. That doesn’t mean you can gorge yourself on oats. Consume oats responsibly because some people find them boring.
As a result, they tend to improve the taste by adding sugar, chocolate, peanut butter, and so on. This is where you must exercise caution. Eating plain oats loaded with so-called toppings can be detrimental to your health.
Final Take Away
Consuming oats or oatmeal has numerous health benefits, especially if you want to lose weight. Regardless of age, eating oats can boost immunity, help with hypertension, digestion, cholesterol, and more.
How Can We Help?
Do you need suggestions for a healthy diet?
Or
Are you looking for a diet plan that is appropriate for a specific health condition?
We are here to help you.
Our licensed Health and Wellness Coaches work with you to define your goals and create a manageable, realistic and effective action plan.
Best of all, you’ll meet your Healthvio coach from the comfort of your home via smartphone.
It’s as easy as booking your first online session today!