How Can Oatmeal Help You to Lose Weight?
Oatmeal is a versatile hot cereal that can help you lose weight and stay healthy. Rolled oats, steel-cut oats and instant oats all provide health benefits, and eating oatmeal for breakfast is the best way to include it in a weight-loss regimen. Oatmeal fills you up, gives you energy and provides essential nutrients.
When you eat oatmeal it's likely that you are eating it for breakfast. Starting the day with a healthful breakfast fills you up, making it easier to avoid high-fat and sugar laden snacks later in the day. The energy you get from eating breakfast boosts your metabolism and can make you more physically active during the day and better able to burn more calories. As a whole grain, oatmeal is one of the healthiest choices you can make for breakfast. It is full of fiber and nutrients and helps reduce the risk of heart disease and diabetes.
- When you eat oatmeal it's likely that you are eating it for breakfast.
- As a whole grain, oatmeal is one of the healthiest choices you can make for breakfast.
Wheat Chex Cereal Nutrition Information
By itself, oatmeal is low in fat and fairly low in calories. A typical serving of one-half cup of uncooked rolled oats contains 150 calories and 3 grams of fat. Only 25 of the calories stem from the fat content. There is 1 gram of polyunsaturated fat and monounsaturated fat per serving. The total fat content represents 5 percent of the recommended daily value for fat. Eating a bowl of oatmeal every day for breakfast makes it easy to stay within your daily calorie needs.
- By itself, oatmeal is low in fat and fairly low in calories.
A diet high in fiber aids weight loss. Fiber makes you feel full and helps prevent spikes in blood sugar levels, which can make you hungry. Oats have more soluble fiber than any other whole grain, points out the American Heart Association. This high fiber content makes oats an excellent choice for a high-fiber diet. Each serving made from one-half cup of uncooked oats contains 4 grams of dietary fiber. Half of the fiber in a serving is soluble fiber.
- A diet high in fiber aids weight loss.
- Each serving made from one-half cup of uncooked oats contains 4 grams of dietary fiber.
Yogurt vs. Oatmeal
All types of oatmeal are healthful and low-fat, but steel-cut oats are less processed than rolled oats and are believed to retain more nutrients. Packets of instant oatmeal often contain more sugar than oats you cook yourself. Regardless of the type of oatmeal you choose to eat, be careful of what you add to your bowl. Choose skim milk to keep the calories low. Instead of sweetening your oatmeal with sugar, try berries or dried fruit, which also offer additional fiber and nutrients.
- All types of oatmeal are healthful and low-fat, but steel-cut oats are less processed than rolled oats and are believed to retain more nutrients.
- Instead of sweetening your oatmeal with sugar, try berries or dried fruit, which also offer additional fiber and nutrients.
Wheat Chex Cereal Nutrition Information
Yogurt vs. Oatmeal
Benefits of Oatmeal and Avocado
Nutritional Value of Cooked Cabbage
How Does Oatmeal Help Burn Fat?
Lentil Soup for Constipation
What Are Some Oat Bran Products?
Is Oatmeal Fattening?
The Health Benefits of Kasha
Oatmeal Vs. Green Smoothies for Breakfast
- American Heart Association: Whole Grains and Fiber
- Quick cooking oats. FoodData Central. U.S. Department of Agriculture. Updated 2019.
- Rebello CJ, Johnson WD, Martin CK, et al. Instant oatmeal increases satiety and reduces energy intake compared to a ready-to-eat oat-based breakfast cereal: A randomized crossover trial. J Am Coll Nutr. 2016;35(1):41-9. doi:10.1080/07315724.2015.1032442
- Mackie AR, Bajka BH, Rigby NM, et al. Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate. Am J Physiol Gastrointest Liver Physiol. 2017;313(3):G239-G246. doi:10.1152/ajpgi.00005.2017
- Blaszczyk U, Duda-Chodak A. Magnesium: Its role in nutrition and carcinogenesis. Rocz Panstw Zakl Hig. 2013;64(3):165-71.
- Roager HM, Vogt JK, Kristensen M, et al. Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: A randomised cross-over trial. Gut. 2019;68(1):83-93. doi:10.1136/gutjnl-2017-314786
- Pazyar N, Yaghoobi R, Kazerouni A, Feily A. Oatmeal in dermatology: A brief review. Indian J Dermatol Venereol Leprol. 2012;78(2):142-5. doi:10.4103/0378-6323.93629
- Hou Q, Li Y, Li L, et al. The metabolic effects of oats intake in patients with type 2 diabetes: A systematic review and meta-analysis. Nutrients. 2015;7(12):10369-87. doi:10.3390/nu7125536
- Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(6):1413-21. doi:10.3945/ajcn.114.086108
- Dennis M, Thompson T. NCA stance on gluten-free oats. National Celiac Association. Updated 2018.
- American Academy of Allergy, Asthma & Immunology. Multiple food reactions: Oat, onion, tomato. Updated 2014.
- Mollo K. Why can I NOT tolerate GF oats?. National Celiac Association. 2019.
- Ingham B. The safety of raw oatmeal. Safe & Healthy: Preparing & Preserving Food at Home. University of Wisconsin-Madison. Division of Extension. Updated 2019.
Since 1997, Maria Christensen has written about business, history, food, culture and travel for diverse publications. She ran her own business writing employee handbooks and business process manuals for small businesses, authored a guidebook to Seattle, and works as an accountant for a software company. Christensen studied communications at the University of Washington and history at Armstrong Atlantic State University.