Is Oats Good For Weight Loss? Know Benefits, Types And Ways To Eat!

Hello readers! If you're trying to lose weight, you may wonder what foods you should eat to help you reach your goals. Well, Oats are a great choice for weight loss, and they offer a range of benefits beyond just helping you shed pounds. 

Not only are oats a low-calorie food, but they are also high in fibre, protein, and other essential nutrients that can support your overall health. These are also rich in beta-glucan, which is beneficial for your heart health. 

There are different types of oats, but which one should you prefer, and how do you make them at home? To know, read the blog "Is oats good for weight loss with benefits and recipe."

Exciting Facts About Oats

• Oats are scientifically known as Avena sativa.
• National Oatmeal Day is celebrated on October 29 every year.
• It is a gluten-free and high-fibre food that promotes heart health.
• Oats are rich in both soluble and insoluble fibre.

Table Of Contents

1. Is Oats Good For Weight Loss?
2. Is Oats With Curd Good For Weight Loss?
3. Is Multigrain Oats Good For Weight Loss?
4. Different Types Of Oats For Weight Loss
5. How To Eat Oats For Weight Loss
6. Nutritional Value of Oats 
7. The Final Say
8. FAQs
9. References

Is Oats Good For Weight Loss?

Unlike refined grains, oats undergo minimal processing, preserving their nutritional content. Oats, scientifically known as Avena sativa, have been a dietary staple for centuries. They are rich in complex carbohydrates, essential nutrients, and fibre. The primary components contributing to oats' weight loss properties include soluble fibre, vitamins, minerals and beta-glucans.

1. Rich In Dietary Fibre

Oats or oatmeal is rich in soluble and insoluble fibre content, which is considered great for fat loss. By eating 1 cup of oats, you can get around 8.2 grams of fibre, about 29% of the daily Value. The high fibre keeps your gut healthy and happy and is also effective in weight management. 

It slows down your digestion and stabilises your blood sugar levels, preventing sudden spikes and crashes. This leads to reduced calorie intake as individuals are less likely to overeat or munch between meals, which can lead to less unhealthy food cravings.

2. Rich In Beta-Glucans

Beta-glucans, a type of soluble fibre found in abundance in oats, play a crucial role in weight loss. These compounds have been extensively studied for their cholesterol-lowering and blood sugar-regulating properties. They contribute to weight loss by forming a viscous gel in the digestive tract, binding to cholesterol and fat molecules. This not only helps in their elimination from the body but also reduces the absorption of dietary fats. Consequently, the body uses its stored energy for energy, promoting weight loss and aiding in weight management.

3. Boosting Metabolism

Oats are complex carbohydrates that require more energy to be broken down during digestion than simple carbohydrates. Another aspect that makes oats valuable in weight loss journeys is their potential to boost metabolism. This phenomenon, known as the thermic effect of food, results in an increased calorie expenditure.

A well-regulated metabolism is crucial for efficient calorie burning, making oats an excellent addition to a weight-loss-oriented diet. Furthermore, the sustained release of energy from complex carbohydrates helps prevent energy crashes and maintain stable blood sugar levels, often leading to overeating. 

4. Controls Appetite 

Oats excel because they create a sense of fullness and satisfaction. Studies have shown that individuals incorporating oats into their breakfast experience reduced hunger pangs and increased fullness throughout the day. The combination of fibre, particularly beta-glucans, and the slow digestion of complex carbohydrates contributes to prolonged satiety.

Successful weight loss is not only about reducing calorie intake but also about managing appetite. This, in turn, leads to better adherence to dietary plans and a decreased likelihood of succumbing to unhealthy food cravings or overeating.

Is Oats With Curd Good For Weight Loss?

Oats and curd make an excellent combination for weight loss. Curd is packed with protein, which helps maintain muscle mass and keeps you feeling full. Oats are high in fibre, contributing to a feeling of fullness and promoting healthy digestion. 

This combination can help stabilise blood sugar levels and maintain steady energy levels throughout the day. You can prepare it differently to suit your taste and preferences - whether you like it sweet or savoury, with fruits, nuts, or vegetables.

Here's a simple recipe for oats with curd:

Ingredients

• 1/2 cup rolled oats
• 1/2 cup curd (preferably Greek yoghurt for higher protein content)
• Fresh fruits (e.g., berries, pomegranate, banana slices) or 1 tbsp nuts for topping

Preparation Method

• In a bowl, mix the rolled oats with curd.
• For a convenient and quick breakfast, allow it to sit in the refrigerator for a few hours or overnight.
• Top it with fresh fruits or nuts before serving.

Is Multigrain Oats Good For Weight Loss?

Multigrain oats are a good choice for weight loss because they provide sustained energy, a diverse mix of nutrients, and decent protein. Plus, they have a different texture than regular oats and are packed with micronutrients.

You can include multigrain oats in your weight loss diet, but ensure control of your portion sizes. Everyone's body reacts differently to different grains; therefore, pay attention to how your body responds and adjusts as needed. You can consult your healthcare professional or a registered dietitian to ensure your weight loss plan is right. 

Different Types Of Oats For Weight Loss

You can try the following oats for weight loss: 

1. Old-Fashioned Oats (Rolled Oats)

They have a chewier texture than instant oats. These oats are steamed and then flattened with oversized rollers, resulting in a flatter shape. They have a lower glycemic index, and old-fashioned oats are less processed than instant oats, promoting a slower rise in blood sugar levels and providing longer-lasting energy, retaining more nutrients and fibre.

2. Steel-cut oats

These are obtained by cutting the whole oat into 2-3 pieces. They are less processed and have a lower glycemic index than old-fashioned oats. They also have a coarser texture and take longer to cook. The high fibre content promotes satiety and supports digestive health. 

3. Instant Oats (Quick Oats)

Are instant oats good for weight loss? Well, these are pre-cooked, dried, and rolled thinner than old-fashioned oats. They take less time to cook and thus are convenient for those in a hurry. As they are processed food, they have a higher glycemic index due to the additional processing, leading to a quicker spike in blood sugar. 

4. Oat Bran

These are made of the outer layer of the oat grain. It is often sold separately and can be added to various dishes or consumed as a hot cereal. They are exceptionally high in soluble fibre, particularly beta-glucans and provide benefits like weight loss and cholesterol reduction. 

5. Multigrain Oats

Multigrain oats are a combination of various grains, such as quinoa, barley, oats, and others, offering a variety of nutrients. They provide a mix of complex carbohydrates, fibre, and various vitamins and minerals. The diverse nutrient profile of multigrain oats can be beneficial for weight loss. 

How To Eat Oats For Weight Loss?

You can try out the different ways to make oatmeal as your weight loss partner:

1. Start the Day Right

You can customise a nutritious bowl of oatmeal. It has fruits, nuts, and a touch of honey for added flavour and nutritional benefits. Consider beginning your day with a healthy and wholesome breakfast bowl.

2. Snack Smart

Ensure they are low in added sugars and high in fibre for maximum benefits. Oat-based snacks, such as oat cookies and granola bars, can be a healthier alternative to processed snacks. 

3. Incorporate into Smoothies

For a nutrient-packed and filling beverage, blend oats into your favourite smoothies. The added fibre will help keep you satisfied for longer periods.

4. Experiment with Savory Oats

Oats need not be limited to sweet preparations. Explore savoury oat recipes, such as oat cutlets or pancakes, for a satisfying and weight-loss-friendly meal.

5. Combine with Protein Sources

Combining them with protein-rich foods like lean meat, eggs, or Greek yoghurt enhances the satiating effect of oats. This combination provides a balanced and satisfying meal.

Nutritional Value of Oats 

You can get the following nutrients from 1 cup of oats:

The Final Say

Your diet plays a vital role in maintaining your weight. When selecting foods for breakfast, it is essential to choose high-protein and high-fibre foods that can keep you full for a longer period. Oats are an excellent source of fibre, beta-glucans, and metabolism-boosting properties, making them valuable for any weight loss-oriented diet.

You can enjoy them at any time of the day, whether it's for breakfast, lunch, or even dinner. A simple cup of cooked oats can satisfy your hunger for a long period, which is crucial if you're aiming for weight loss. You can eat it with milk or curd or make it more flavorful by adding veggies and masala. For more information on nutrition, recipes, and weight loss, please visit ToneOp.

FAQs

1. Are oats good for fat loss?

Yes, weight loss and fat loss are interconnected, and due to their high fibre content, oats are considered good if you are planning for weight loss or fat loss.

2. Is it okay to eat oats every day for weight loss?

Yes, oats can be your go-to breakfast option for every day. It is low in calories and rich in fibre content that helps to keep your hunger at bay and prevents overeating. So, you can eat it daily for weight loss.

3. Which sweeteners can be used to add in oats when on weight loss?

Well, for weight loss, you should go with natural sweeteners like dates, jaggery, honey or stevia powder.

4. How much oats can be consumed to lose weight daily?

If you are targeting weight loss, then it is advised to eat 30-60 gm of oats for breakfast.

5. Can we eat oats as a whole meal for lunch or dinner?

Yes, eating oats in your lunch or dinner is one of the best ways to satisfy your hunger without gaining weight. You can make oats chilla, oats khichdi, or oats and vegetable soup.

6. Which oats are best for weight loss?

Rolled oats are considered to be the best oats for weight loss.

7. Can I eat oats to lose belly fat?

Yes, oats are excellent for losing fat around your belly.

8. Are oats with milk good for weight loss?

Oats are low in calories, high in fibre, and can keep you feeling full for longer. Milk provides protein and other important nutrients. However, it's important to watch portion sizes and choose unsweetened oatmeal and milk to keep the calorie count in check.

References

• https://www.trifectanutrition.com/blog/is-oatmeal-good-for-weight-loss-6-benefits-of-eating-oats
• https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/4-ways-to-eat-oats-to-boost-your-weight-loss-plan/ararticle show3300407.cms
• https://www.menshealth.com/weight-loss/a44940441/is-oatmeal-good-for-weight-loss/
• https://www.livofy.com/health/weight-loss/best-oats-for-weight-loss

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