Best Oats For Weight Loss: How To Include Them Into Your Diet

Snehil Sharma

Snehil Sharma
Jul 2023

2 min read
best oats for weight loss

Table of content

We all know that oats are among the healthiest cereals that can easily be prepared in various ways. They are well known to offer many health benefits for example controlling blood sugar, reducing the risk of heart diseases, boosting the immune system, weight loss etc. But which are the best oats for weight loss?

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Types Of Best Oats For Weight Loss

When it comes to weight loss, incorporating oats into your diet can be a beneficial choice. So, oats are a nutritious whole grain that can help you feel full, provide energy, and support healthy digestion. There are several types of oats available, but here are five popular options that can aid in weight loss:

1. Rolled Oats

Also known as old-fashioned oats, rolled oats are the most common type of oats. They are whole oat groats that have been steamed and then flattened with large rollers. Rolled oats retain their fiber content, making them a great choice for weight loss. Thus, the fiber helps regulate blood sugar levels, promotes satiety, and aids in digestion.

2. Steel-Cut Oats

Steel-cut oats are whole oat groats that have been chopped into smaller pieces with steel blades. They have a coarser texture and take longer to cook compared to rolled oats. Thus, the high fiber content in steel-cut oats can keep you feeling full for a longer duration, reducing the likelihood of overeating.

3. Oat Bran

Oat bran refers to the outer layer of the oat groat. It is rich in soluble fiber, which forms a gel-like substance in your digestive system and helps control cholesterol levels. Oat bran has a lower calorie content compared to rolled or steel-cut oats, making it a suitable choice for weight loss.

4. Oat Flour

Oat flour is made up of grinding whole oats into a fine powder. So, it can be used as a substitute for wheat flour in baking recipes. Oat flour retains the fiber content of oats, providing a filling effect. Thus, by incorporating oat flour into your diet, you can enjoy baked goods with a lower glycemic index and a higher nutrient profile, contributing to weight management. However you can also use this oat flour in your low glycemic diet plan.

5. Instant Oats

Instant oats are pre-cooked and dried, making them quick and convenient to prepare. However, they undergo more processing than other types of oats, resulting in a slightly reduced fiber content. While instant oats are still a better choice than many other processed breakfast cereals, they may not keep you feeling as full for as long as rolled or steel-cut oats.

Nutritional Content Of Best Oats For Weight Loss

So, here’s a table comparing the nutritional content of various types of oats commonly consumed for weight loss:

Oats TypeServing Size (1 cup, cooked)CaloriesCarbohydrates (g)Fiber (g)Protein (g)Fat (g)
Rolled Oats154g15027453
Steel-Cut Oats170g17029573.5
Oat Bran94g5814872
Oat Flour160g60010313227
Instant Oats234g22039474

7 Health Benefits Of Oats For Weight Loss

Certainly! Here are seven reasons why including oats in your diet can be beneficial for weight loss:

1.  Rich In Fiber

Oats are an excellent source of dietary fiber, particularly beta-glucan. Fiber adds bulk to your meals, promotes satiety, and helps regulate digestion. Thus, it keeps you feeling full for longer, reducing the chances of overeating and aiding weight loss.

2.  Low In Calories

Oats are relatively low calories food compared to many other breakfast cereals and processed foods. So, by choosing oats as a part of your meal, you can enjoy a satisfying and nutrient-rich option without consuming excessive calories.

3.  Slow-Release Energy

Oats have a low glycemic index (GI), which means they are digested and absorbed slowly, resulting in a gradual release of glucose into the bloodstream. Thus, this slow-release energy keeps your blood sugar levels stable and helps control cravings for sugary or high-calorie foods.

4.  Protein Content

Although oats are not a significant source of protein, they do contain a moderate amount. Protein is essential for preserving lean muscle mass during weight loss and contributes to the feeling of fullness. So, you can enhance the protein content of your oat-based meals by adding nuts, seeds, or a dollop of Greek yogurt.

5.  Nutrient-Dense

Oats are packed with essential nutrients, including vitamins (such as B vitamins), minerals (such as iron and magnesium), and antioxidants. Incorporating nutrient-dense foods like oats into your diet ensures that you receive vital nutrients while managing your calorie intake for weight loss.

6.  Versatility

Oats are versatile and can be used in many recipes. Thus, from classic oatmeal to overnight oats, granola bars, smoothies, and baked goods, oats offer a wide range of options. This versatility allows you to enjoy your meals while maintaining a weight-loss-friendly diet.

7.  Digestive Health

The fiber content in oats promotes healthy digestion and can alleviate constipation. A healthy digestive system is crucial for efficient nutrient absorption and maintaining overall well-being during weight loss.

How To Eat Oats For Weight Loss

So, here are six different ways you can enjoy oats:

1. Classic Oatmeal

Cook oats with water or milk (dairy or plant-based) on the stovetop or in the microwave for a warm and comforting breakfast. Also, you can customize your oatmeal by adding toppings like fresh fruits, nuts, seeds, cinnamon, or a drizzle of honey or maple syrup.

2. Overnight Oat

Prepare oats the night before by soaking them in milk or yogurt, along with your choice of toppings such as chia seeds, berries, nut butter, or honey. So, in the morning, you’ll have a ready-to-eat, creamy, and chilled oatmeal breakfast.

3. Oatmeal Smoothie

Blend oats with fruits, vegetables, yogurt, and a liquid of your choice (water, milk, or plant-based milk) to create a nutritious and filling oatmeal smoothie. Thus, it’s a quick and convenient option for those on the go.

Also, you can Read: Apple Pie Oatmeal: A Yummy Healthy Breakfast Recipe

4. Oatmeal Pancakes Or Waffles

Use oat flour or ground oats as a substitute for regular flour in pancake or waffle recipes. This adds fiber and nutrients to your breakfast while maintaining a fluffy texture. Thus, top them with fresh fruit or a dollop of Greek yogurt for added flavor.

5. Oat-Based Granola Or Granola Bars

Make your own homemade granola or granola bars using oats, nuts, seeds, dried fruits, and a touch of honey or maple syrup for sweetness. Also, this option is great for a portable snack or a crunchy topping for yogurt.

6. Oat-Based Baked Goods

Incorporate oats into muffins, cookies, bread, or energy balls for a nutritious twist. Oats add texture, fiber, and a nutty flavor to your baked goods. Experiment with recipes and adapt them to your taste preferences while keeping them weight-loss-friendly by moderating added sugars and fats.

How To Choose The Best Oats For Weight Loss?

So, here is the list of tips to consider when buying the best oats for weight loss.

  • List Of Ingredients: Always look for wholegrain as the main ingredient on the label. The reason behind this it is a healthy pick. Also, avoid buying any oats pack if it includes preservatives, gluten, or sodium.
  • Sugar Content: Though oats are free of sugar some brands add 15 to 20g of sugar to uplift their taste. So, always check the amount of sugar and type of sugar on the label before buying.
  • Artificial Flavors And Additives: Due the presence of artificial flavors and substances is an indication it is not healthy for the body. So, look for something that is 100% natural and devoid of synthetic elements.

Please Note: If you need more recipes regarding oats then you can check our recipe page.

Summary On “Best Oats For Weight Loss.”

This is true to say that all varieties of oats will keep you full, steady your blood sugar, and load you up with fiber and nutrients. Oats are highly nutritious grain that comes along with a number of goodness and health benefits. But every coin has two sides and so do the oats for weight loss. However, it totally depends upon the intake quantity. 

An Incredible Weight Loss Transformation

Kamaljeet Kaur, a teacher by profession from Ludhiana. She approached Fitelo with 3 major concerns:

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Unlock Your Metabolism: 5 Proven Ways To Fix Stuck Weight |  Dietitian Mac

Let’s discover 5 proven ways to boost your metabolism and overcome weight loss plateaus. In this informative video, Dietitian Mac Singh shares valuable insights on unlocking your metabolism and achieving your weight loss goals. So, let’s watch to learn more.

Fun Fact

Did you know that black pepper is the fastest fat burner? There are some studies suggest that its active compound, piperine, may have certain metabolism-boosting and fat-burning properties when consumed in high concentrations. So let’s unfold the magic of black pepper for weight loss.

Frequently Asked Questions

Can You Eat Oats At Night?

There is no particular time to eat oats. You can consume the oats at lunch and dinner too.

Can You Eat Oats Daily For Weight Loss?

Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect.

What Are The Best Herbs For Weight Loss?

The consumption of this herbal tea also prevents the accumulation of fat. Thus, the tea trove weight loss herbal tea contains cinnamon, punarnava, ginger, gokshura, chitrak, black pepper, and fenugreek seeds.

Can Oats Reduce Belly Fat?

If you want to lose weight, you can include oats water in your diet as it helps in reducing belly fat rapidly

Do Oats Good For Weight Loss?

Studies show that oats and oatmeal have many health benefits. Thus, these include weight loss, lower blood sugar levels, and a reduced risk of heart disease. 

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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