Did you know that eating oats can help you lose weight? According to a study published, NHI diets rich in whole grains, like oats, can significantly reduce body weight. Oats are packed with fiber, which slows down digestion, keeping you fuller for longer and helping you avoid unhealthy snacks.
They’re also low in calories and fat, making them a great choice if you’re aiming to shed a few pounds. Plus, oats are rich in essential nutrients like manganese, protein, and iron, which support overall health while aiding in weight loss. With their plant protein content, oats also help curb hunger.
If you prefer oatmeal, overnight oats, or oat-based snacks, this versatile grain could be your new best friend in the journey toward a healthier weight. Let’s get into the best oats for weight loss and how you can enjoy them!
Types Of Oats
Oats are one of the healthiest grains on the planet, and they assist in preventing many illnesses. Gluten-free oats are a rich source of essential nutrients such as vitamins, fiber, minerals, antioxidants, and more.
Raw oats, scientifically known as Avena sativa, require a lengthy cooking process. Moreover, they contain a class of antioxidants known as avenanthramides, which reduce blood pressure by raising nitric oxide levels.
These oats are cut or rolled into flakes or flour for eating. There are several different types of oats for weight loss on the market, and learning about them is worth it.
Let’s look at which oats is best for weight loss.
1. Rolled Oats: Rolled oats, also known as old-fashioned oats, are whole oat groats that are steamed and flattened with large rollers. This process helps them cook faster while retaining most of their nutritional value.
How To Use Rolled Oats:
- Oatmeal: The most common use is as a hot breakfast cereal. Cook rolled oats with water or milk and add toppings like fruits, nuts, as well as honey.
- Baking: Incorporate into cookies, muffins, and granola bars for added texture and nutrition.
- Smoothies: Blend rolled oats into your morning healthy oatmeal smoothie for a thicker consistency and extra fiber.
2. Steel-Cut Oats: This is one of the best oats for weight loss. Steel-cut oats are whole oat groats that are chopped into pieces. They have a rough texture and a nuttier flavor in comparison to rolled oats.
How To Use Steel-Cut Oats:
- Porridge: Cook steel-cut oats with water or milk to make a hearty porridge. It has a chewy texture and is often enjoyed with sweet or savory toppings.
- Slow Cooker Oatmeal: Prepare a large batch in a slow cooker for a convenient and delicious breakfast option.
- Salads: Add cooked and cooled steel-cut oats to salads for a nutritional boost and interesting texture.
3. Oat Bran: Oat bran is the outer layer of the oat groat and is rich in dietary fiber, particularly beta-glucans. During the milling process, it is separated from whole oats.
How To Use Oat Bran:
- Cereal: Cook oat bran with water or milk to create a warm, fiber-rich cereal.
- Baking: Add oat bran to muffins, bread, and pancakes for a nutritional boost without compromising texture.
- Yogurt Topping: Sprinkle raw oat bran on yogurt for added crunch and fiber.
4. Oat Flour: To make oat flour, the whole oats go through a grinding process and transform into a fine powder. It is a gluten-free flour alternative with a mild, nutty flavor. They are high protein oats.
How To Use Oat Flour:
- Baking: Replace a portion of regular flour with oat flour in recipes like oats pancakes, muffins, as well as bread to enhance nutritional content.
- Thickening Agent: Use oat flour as a thickening agent in soups, stews, and sauces.
- Coating: Coat meats or vegetables in oat flour before cooking for a crispy texture.
5. Instant Oats: Instant oats are pre-cooked, dried, and then rolled thin for quick cooking. They are the most processed type of oats, providing a convenient and speedy option.
How To Use Instant Oats:
- Quick Breakfast: Prepare instant oats with hot water or milk for a fast and easy breakfast.
- Smoothies: Blend instant oats into smoothies for added thickness and nutrition.
- Baking: Incorporate instant oats into no-bake oats cookies or energy bars for a quick energy boost.
Nutritional Value Of Oats
All types of oats are derived from the same initial material, and their nutritional value is quite consistent. Moreover, according to NCBI studies, the health-beneficial properties of oats have a similar nutritional profile. They are 100 percent whole grain per gram, providing similar amounts of fiber, vitamins, and minerals, including vitamin B1, phosphorous, and magnesium.
While choosing the oats, remember to measure both in weight (grams) and volume (cups). The serving sizes of oats are similar in weight (about 40 grams), and the amount of dry volume varies from 1/4 cup to 1/2 cup per serving.
So, here’s a table comparing the nutritional content of 100 gm of various types of oats commonly consumed for weight loss:
| Oats Types | Calories | Carbohydrates | Fiber | Sugar | Protein | Fat |
| Rolled Oats | 389 kcal | 67 gm | 9 gm | 0.99 gm | 13 gm | 6.5 gm |
| Steel- Cut Oats | 379 kcal | 66 gm | 8 gm | 1 gm | 12 gm | 6 gm |
| Oats Bran | 410 kcal | 70 gm | 31 gm | 1.7 gm | 17 gm | 7.3 gm |
| Oat Flour | 389 kcal | 70 gm | 10 gm | 1 gm | 12 gm | 6.9 gm |
| Instant Oats | 389 kcal | 66 gm | 4 gm | 2 gm | 10 gm | 6 gm |
Health Benefits Of Oats For Weight Loss
Is oats good for weight loss? Oats are a nutrient-packed whole grain that offers a combination of fiber, vitamins, minerals, and antioxidants that make them a valuable option on your wellness journey. In this exploration, we will check the health benefits of the best oats for weight loss.
1. Improves Digestion: As we have already discussed, oats are an excellent source of soluble fiber, particularly beta-glucans. This type of fiber forms a gel-like substance in the digestive tract, promoting a feeling of fullness and reducing overall calorie intake. Oats benefit by increasing the fiber intake and help with lowering your body weight.
2. Helps To Reduce Appetite: The high fiber content in oats helps control appetite by promoting a feeling of fullness. This can lead to reduced calorie consumption throughout the day, making it easier to maintain the calorie deficit necessary for weight loss.
3. Stabilizes Blood Sugar Levels: The complex carbohydrates in oats are digested slowly, leading to a gradual and steady release of glucose into the bloodstream. This helps prevent spikes and crashes in blood sugar levels, reducing the likelihood of overeating and cravings for sugary snacks.
4. Low In Calories: According to BMJ Journal, oats are relatively low in calories, making them a filling and nutritious option for those looking to manage their weight. A serving of oats can provide a satisfying meal without contributing excessive calories to your daily intake.
5. Boosts Metabolism: The complex carbohydrates and fiber in oats require more energy to be digested compared to processed and refined foods. This thermogenic effect can slightly boost metabolism, contributing to the overall calorie-burning process.
6. Provides Nutrient-Rich Fuel: Oats are a nutrient-dense food, containing essential B vitamins, manganese, phosphorus, iron, and antioxidants. They provide the nutrients to support overall health and well-being during weight loss.
How To Choose The Right Oats For Losing Weight?
By making informed choices about the best oats for weight loss and including them in a balanced diet, you can choose the right oats for you.
This can be beneficial for weight loss, and you can enjoy a variety of delicious and satisfying meals. Here are some tips to help you choose the most suitable oats for your weight loss journey:
1. Choose Whole Oats: Whole oats, such as steel-cut oats or rolled oats, are better than instant oats. Whole oats are less processed and retain more fiber and nutrients, which will keep you full and healthy.
2. Check For Added Sugar: Be careful of flavored or pre-packaged oatmeal for weight loss, they often contain added sugars that can contribute to extra calories. So, choose plain oats and add natural sweeteners like fruits or a drizzle of honey for flavor.
3. Read Ingredient Labels: When you are purchasing packaged oats, always read the ingredient list. This will help you choose products with minimal ingredients and avoid those with unnecessary additives or preservatives.
4. Avoid Instant Oats With Additives: Instant oats contain many additives for quicker cooking. While they are convenient, they might lack the fiber content of less processed options. So, if you are opting for instant oats, choose those without added sugars or artificial ingredients.
5. Look For Whole Grain Certification: Choose oats labeled as “whole grain” or “100% whole oats.” These certifications ensure that the oats haven’t undergone excessive processing and still contain the bran, germ, and endosperm, providing maximum nutritional benefits.
6. Consider Gluten-Free Options: If you have gluten sensitivity or celiac disease, select oats that are gluten-free. While oats are naturally gluten-free, cross-contamination can occur during processing. Certified gluten-free oats are processed in facilities that minimize this risk.
7. Artificial Flavors And Additives: The presence of artificial flavors and substances is an indication that they are not healthy for the body. So, look for something that is 100% natural and free of synthetic elements.
How To Make Oats?
Oats are very simple to cook and take very little time. For breakfast, try this simple recipe for oats:
Ingredients:
- 1/2 cup rolled oats
- 1 cup water or milk (dairy or plant-based)
- Sweeteners or toppings of your choice (such as honey, maple syrup, fruits, nuts, seeds, cinnamon, etc.)
Instructions:
- First, bring water or milk to a boil in a saucepan over medium heat.
- When the liquid reaches boiling point, add the rolled oats to the saucepan.
- Later, cook the oats for 5-7 minutes on low heat. Stir them from time to time until the oats thicken and become more consistent.
- Then, take the saucepan off the heat and let the oats cool for a minute or two.
- Finally, serve the oats hot in a bowl and add your favorite sweeteners and toppings.
- Stir the toppings into the oats and enjoy!
Depending on the consistency you want, you may change the amount of liquid to oats and the cooking time. For thinner oats, use more liquid and reduce the cooking time. For thicker oats, use less liquid and extend the cooking time.
Indian Oats Recipes For Weight Loss
Incorporating oats into your diet doesn’t have to be boring! Moreover, how to eat oats for weight loss? these Indian-inspired oats recipes are not only delicious but also support your weight loss goals.
Oats upma is a healthy twist on the traditional upma, packed with fiber and nutrients. Roast oats lightly and cook them with vegetables, curry leaves, and a dash of mustard seeds. This quick recipe is low in calories, keeps you full for hours, and is perfect for a wholesome breakfast.
For a spicy and flavorful meal, masala oats are a fantastic choice. Prepare oats with Indian spices, chopped vegetables, and a pinch of turmeric for that extra kick. Rich in fiber and antioxidants, masala oats make for a satisfying lunch or dinner option.
For those busy mornings, an oats smoothie is a lifesaver. Blend soaked oats with almond milk, a banana, and a handful of nuts or berries for a creamy, energy-packed drink. It’s a quick, low-calorie option that fuels your day while aiding in weight management.
Oats chilla is a savory pancake made with ground oats, spices, and vegetables. This high-fiber breakfast is easy to make and keeps you satiated, making it ideal for Weight Watchers.
Try these recipes for a healthy, flavorful way to enjoy oats!
From Struggles To Success: Overcoming Weight Gain With Fitelo
Meet Kamaljeet Kaur, a dedicated teacher from Ludhiana. Kamaljeet’s weight gain was a source of concern affecting both her physical health and confidence.
Fitelo’s personalized approach to nutrition and fitness provided her with a customized plan that focused on balanced meals, portion control, and regular exercise. This strategy not only helped shed unwanted pounds but also planted a sustainable lifestyle change.
What Is Healthier – Oats Or Cornflakes?
Though cornflakes won the number game, oatmeal won the sugar battle. Oatmeal has less sugar, more protein, and more fiber which makes it an ideal breakfast choice for diabetics too. Don’t just fall for calories, folks; the right nutrition is a lot more than that. And, oats nutrition consists of more nutrients than cornflakes.
A Word From Fitelo On Best Oats For Weight Loss
Oats stand out as a nutritional powerhouse. It boasts high levels of manganese, protein, phosphorus, and iron. The fiber content not only aids in digestion but also helps in maintaining hunger, reducing the likelihood of having unhealthy snacks.
- Types Of Oats: Choose between rolled oats, steel-cut oats, oat bran, oat flour, and instant oats based on your texture and preparation preferences. Each type offers unique benefits and versatility in recipes.
- Nutritional Value: Oats are rich in fiber, protein, and essential vitamins like B-complex and minerals such as magnesium, making them a powerhouse for nutrition and energy.
- Health Benefits For Weight Loss: The high fiber in oats keeps you full longer, regulates blood sugar levels, and boosts metabolism, making them ideal for weight loss diets.
- Choosing The Right Oats: Opt for steel-cut or rolled oats for minimal processing and maximum nutrition. Avoid instant oats if you’re looking to cut down on added sugars and preservatives.
- How To Make Oats: Prepare oats by boiling them in water or milk, and adding your favorite toppings like fruits, nuts, or seeds. Keep it simple for weight-loss-friendly meals.
- Indian Oats Recipes: Explore dishes like masala oats, oats upma, or oats dosa for delicious and nutritious options that support weight management.
Oats are a versatile, nutritious, and weight-loss-friendly superfood. Add them to your diet in creative ways to enjoy their health benefits.
From understanding the various types of oats to reaping their health benefits, choosing the best options, and discovering delicious as well as unique recipes like water oats. Moreover, Fitelo provides the expertise needed to make oats a valuable partner in your search for a healthier lifestyle.
Frequently Asked Questions
Which Type Of Oats Are Best For Weight Loss?
Steel-cut or rolled oats are best for weight loss as they are minimally processed, high in fiber, and low in calories, keeping you fuller for longer.
Can We Eat Oats Daily For Weight Loss?
Yes, eating oats daily supports weight loss. Their high fiber content curbs hunger improves digestion, and provides sustained energy, making them an excellent addition to a balanced diet.
Which Brand Of Oats Is Best?
Popular and reliable weight-loss oat brands include Quaker, Saffola, and Bagrry’s. Moreover, choose unflavored, whole-grain oats for the healthiest option without added sugars or preservatives.
Can Oats Reduce Belly Fat?
Oats can aid belly fat reduction by boosting metabolism and suppressing appetite. Their fiber helps regulate blood sugar levels, reducing fat storage paired with exercise and a healthy diet.
Can You Eat Oats Daily For Weight Loss?
Yes, it is good to eat oatmeal every day because of its nutritional profile and health benefits. Moreover, oats can help with losing weight, improve heart health, and reduce unnecessary munching of unhealthy foods.
Can Oats Reduce Belly Fat?
Oats alone cannot reduce belly fat. Additionally, their high fiber content and the ability to promote fullness can contribute to a well-rounded diet that supports overall weight loss, including in the abdominal area.
Contact Us
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.
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most 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.
Stay Healthy And Happy!
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