Oatmeal has a sense of association with the nutritional goodness. Kalpana is of a healthy and active person having a hearty bowl of porridge. So yes, when one reads about celebrities and magical weight loss stories, the humble oatmeal always plays an important role. Oatmeal is a nutritious, versatile addition to your breakfast. However, how you serve your oatmeal can affect its effect on weight loss. Avoid sugary toppings that add extra calories to make oatmeal a total game changer.
A dish made from dried oats, whether it is instant, rolled or steel cut, oatmeal is a great staple of your diet. With antioxidant properties, oatmeal stems from nutrient-rich whole grains that are low in calories and satiating. So adding oatmeal to your morning breakfast plan is a no brainer. This is an easy way to increase fiber intake. Plus, not only is it quick and easy to make, but you can customize the oatmeal to your liking.
Is Oatmeal Good for Weight Loss?
Oatmeal is nutritious and rich in soluble fiber, which helps to make you feel full after a meal. Essentially, this means you feel more satiated after eating oatmeal than after eating a piece of toast. As a result, you feel less inclined to eat something extra to feel full. with this study This shows that oatmeal, both old-fashioned and quick-cooking oats, is more effective for satiety than ready-to-eat cereals. Therefore, you may be able to resist snacking by starting your day with a warm bowl of oatmeal.
Oatmeal has many nutritional benefits, but its protein content remains a concern. So, if you are having a bowl of oatmeal for breakfast, it is a good idea to include some protein in that meal. In addition, it will help those looking to lose weight stay full for even longer, which means that calories consumed by the end of the day will also be reduced.
The HealthifyMe Note
Oats are gluten-free whole grains and contain a host of vitamins, minerals, fiber and antioxidants. So, apart from being an effective weight loss food, it also helps you in improving your health. Oatmeal can lower blood sugar levels, lower cholesterol and reduce the risk of heart diseases. However, oatmeal lacks protein. However, you can add any type of protein to your bowl, be it eggs, yogurt or even peanut butter.
Ways to eat oatmeal for weight loss
Oatmeal is as versatile as a dish gets. If you’re looking for a quick way to fill your belly, steel-cut, crushed, or rolled oats are the way to go. On the other hand, oatmeal takes longer to cook, so don’t put it on the menu if you have a busy schedule. Oats usually come with instructions on how to cook them, so it’s best if you follow the steps on the package. Depending on how you like your oatmeal, the cooking time can range from 5 to 15 minutes. You can cook your oats with water, milk or a plant-based alternative.
That’s the beauty of a good bowl of oatmeal, the ‘whatever you like’ part. Yes, you can go for an excellent ol’ plain cup of oatmeal, or you can add whatever you like to it! For example, let’s say you’re a vegetarian and you have low-protein options. In that case, you can add a scoop of protein powder to your oatmeal or even a spoonful of your favorite unsweetened nut butter.
As healthy as oatmeal can be, you can inadvertently add hundreds of calories to your breakfast if you add too much brown sugar, maple syrup or table sugar. If you prefer to sweeten your oatmeal, choose fresh fruit instead of dried fruits and a pinch of cinnamon. And making your oatmeal with a dairy-free milk substitute can support your weight loss efforts. You want to avoid the fatty toppings the next time you mix a bowl for breakfast.
Protein is always an essential part of a weight loss diet plan. Eat oatmeal with egg whites, nuts, Greek yogurt or cottage cheese to make sure you get extra protein in addition to the 5 grams in oatmeal.
Delicious recipes for making the best porridge
Banana Almond Flax Oatmeal
serving size: 1
preparation time: 15 minutes
- Steel-cut oats: cup (about 125 grams)
- Water: 1¼ cups (300 ml)
- Ground flaxseed: 1 tsp
- half ripe banana (sliced)
- Cinnamon: tsp
- a drizzle of almond milk
- Boil water in a medium pot. Add oats, flax, banana and cinnamon and mix.
- Return to a boil and then turn off the heat. Let it sit for about 5 minutes.
- Take it out in a bowl and add almond milk to it.
To sweeten the oatmeal and bring in texture, add half a mashed banana as you cook it. It adds exquisite sweetness and flavor and improves the texture of the food!
Overnight Pumpkin Spice Oatmeal
serving size: 2
preparation time: 10 minutes (Preparation time does not include overnight refrigeration.)
- Rolled oats: 1 cup
- Nut milk: 1 cup
- Pumpkin Puree: 3 tbsp
- Ground ginger: tsp
- Ground cinnamon: tsp
- Nutmeg: tsp
- Ground clove: a pinch
- Sea salt: a pinch
- Mix all the ingredients in a bowl. Cover and refrigerate overnight.
- In the morning, divide the mixture and stir. Spoon into glass or bowl.
- Top with a tablespoon of extra pumpkin yogurt or chia seeds.
Oatmeal mistakes to avoid
There are no significant risks of eating oatmeal, but there are some caveats. First, avoid eating oatmeal in hopes of losing weight quickly. Oatmeal is rich in dietary fiber, and consuming too much of it puts pressure on the stomach and intestines, leading to constipation and diarrhea.
It’s also worth noting that instant oats often come with added flours, artificial colors, and added sugars. As a result, it raises the total glycemic index, which can raise blood sugar quickly. High GI foods are not what you want to consume to lose weight. To save yourself from falling into the temptation of a quick breakfast, you can prepare your oatmeal overnight. Overdoing it with maple syrup and adding in a packet of brown sugar turns oatmeal from a weight-loss breakfast into a fattening disaster.
If you are allergic to flour or have celiac disease, it is a good idea to consume gluten-free oatmeal. Pure oats are gluten-free. However, oats often face the risk of gluten contamination when processed in the same facilities as gluten-containing grains. Additionally, oatmeal prepackaged with added sugar can be counterproductive for weight loss.
The HealthifyMe Note
Prepackaged oatmeal seems like a convenient option. But it doesn’t fit your waist. Plus, the added flavors and sugars in prepackaged varieties can spike your blood sugar levels and lead to a meal with more calories than you expect. Interestingly, on days you want to slow down dinner, you can make a savory version with some tofu, egg whites, and chicken.
Oatmeal is one of the healthiest breakfasts to lose weight. But only if you prepare it properly and avoid the inevitable mistakes. For healthy weight management, you should buy plain, unflavored oats. To add a zing to your plain oatmeal, try putting in a few sliced apple slices, a handful of blueberries, or some chia seeds. Oatmeal is rich in high quality dietary fiber. Add a scoop of protein powder and nuts to enhance your oatmeal for weight loss.