Oats are a very popular food for people who exercise regularly, such as athletes, vegans, and people on a diet, because of their healthy properties. With its rich nutrients, you can diet more effectively.
But why are oats the best food for weight loss? For added taste and nutrition, various oats can be combined with toppings like Greek yogurt and fruit. Why can oats be effective in weight loss? What are the best oats for weight loss?
What are oats?
Oats are a type of whole grain enjoyed for centuries around the world. They come from the oat plant and, when processed, can be turned into different kinds, like rolled oats, steel-cut oats, or instant oats. They are known for being filling, nutritious, and easy to cook.
Thanks to their versatility, oats can be prepared and consumed in many ways. Oats can be tailored to your preferences as a hearty main course or a delicious dessert. This makes them a healthy weight-loss choice and allows you to experiment with different recipes, keeping your meals exciting and varied.
Which oats are best for weight loss?
Oats come in various types, each with differences in nutrition, texture, and processing. Here are some of the best oats for weight loss that can be healthy breakfast options.
Rolled oats
Rolled oats are traditional oats rich in fibre, making them one of the best diet options. They are also suitable for eating with various toppings, such as blueberries or vanilla extract, and can be processed into dishes like porridge. For example, overnight oats have a better texture when rolled oats are used.
Steel-cut oats
Steel-cut oats are whole oat groats that are chopped into pieces rather than rolled. They take longer to cook but have a chewy texture and a nuttier flavour. Their minimal processing means they digest slowly, keeping you fuller for longer. This slow digestion makes steel-cut oats one of the best options for anyone aiming to lose weight, as they help control appetite and maintain steady blood sugar levels.
Instant oats
Almost all types of oats are generally very suitable as another diet option. Still, instant oats are not recommended because they sometimes contain sugar and lack the nutritional benefits of steel-cut oats. However, instant oats are just as healthy as other oats, as they are rich in fibre and vitamins, so that they can be one of your diet food options; just be sure to avoid added sugars or flavourings.
Why oats are ideal for weight loss
A diet plan for weight loss is difficult because we must consider foods that are low in calories but can also fulfil our body’s nutritional needs. Oats are the best answer to that concern because they contain many nutrients and prevent blood sugar spikes that can lead to cravings. Oats provide a steady release of energy, so consuming oats will not make you feel weaker and dizzy, which is common when people do a weight loss program.
In addition, consuming food for weight loss is a challenge for people who like to eat varied and non-monotonous food. Oats can also be a solution because they are versatile and can be processed into many types of food you want.
Additional nutritional benefits of oats
Aside from being a top choice for diet food, oats are a nutritional powerhouse. Packed with essential nutrients and versatile as an ingredient, oats offer a range of benefits beyond weight loss, ensuring your body gets the nourishment it needs.
Oats are a nutrient-dense whole grain
Oats provide essential nutrients like manganese, phosphorus, magnesium, and B vitamins, making them a vital ingredient in a balanced diet. These nutrients are key in energy production, bone health, and brain function. Fibre and other nutrients support your whole body’s wellbeing in a natural, plant-based way.
Oats contain cholesterol-lowering soluble fibre
One of the standout features of oats is their high level of soluble fibre called beta-glucan. This fibre helps lower bad cholesterol by trapping it in the digestive system and removing it from the body.
Regular consumption of oats can significantly contribute to better heart health, a crucial aspect of overall wellness, especially during weight loss. The relationship between oats and cholesterol makes them a food that’s not just for dieters but anyone looking to maintain a healthy heart.
Oats may help control blood pressure
Oats’ soluble fibre and antioxidants also help manage blood pressure. Studies show that oats can help reduce blood pressure levels, an essential factor in preventing heart disease. It makes oats a heart-friendly food that fits well into any balanced diet and can be enhanced with ingredients like nuts or butter.
Best time to eat oats for weight loss
As a healthy food, oats can be consumed anytime, in the morning, during the day, or as part of your dinner. However, consuming oats in the morning is highly recommended because they are rich in fibre that keeps you full for longer and gives you more energy for the day. As we know, the choice of breakfast for people who want to lose weight is essential because if you eat foods that are too low in calories and not nutritious, you will experience risks such as a lack of focus and drowsiness.
To make eating oats in the morning easier, you can make simple and nutritious overnight oats the night before. With versatile toppings like chia seeds and vanilla extract, overnight oats can help you have more energy in the morning.
Frequently Asked Questions
Can I eat oats to lose belly fat?
While oats can’t target belly fat specifically, they help reduce overall body fat by keeping you full and supporting a healthy metabolism. Their fibre content aids digestion and prevents bloating, making your stomach appear slimmer.
How much oatmeal should I eat a day to lose weight?
A typical serving of oats for weight loss is about half a cup of dry oats (around 40-50 grams). This provides enough fibre and nutrients without too many calories, helping you feel full throughout the day. Eating one to two servings daily as part of a balanced diet can support weight loss efforts.
However, it’s important to remember that portion control is key. Consuming excessive amounts of oats could lead to an overconsumption of calories, which may hinder your weight loss goals.
Can oats be included in a workout or fitness-oriented diet for weight loss?
Yes, oats are an excellent fuel for active people. They provide slow-releasing energy, which helps sustain endurance and muscle recovery, especially when included in a healthy breakfast like porridge topped with berries. Combined with protein, oats can be an excellent pre- or post-workout meal to support weight loss and fitness goals.
Conclusion
Oats are a versatile and nutritious food that works well for weight loss and overall health, and can easily be incorporated into quick recipes like overnight oats in a jar. Choosing the correct type of oats and eating them at the right time can help control hunger, support heart health, and stabilise energy levels.
If you want a simple, healthy way to enjoy oats’ benefits, consider adding Greek yogurt for a creamier texture. Oats My Goodness has you covered. Each serve is packed with 20 grams of plant-based protein and 1/3 of your daily fibre intake, making it a powerhouse meal that keeps you full and energised. Plus, they’re free from wheat, rye, barley, and contain no seed oils, preservatives, or refined sugars, all of which can trigger inflammation, gut issues, or blood sugar spikes.
