Oats For Weight Loss: All You Need To Know

In the world of nutrition, oats have been a popular choice that can help in weight loss and promote a healthy lifestyle. It is such a grain, which is considered quite versatile as well as nutritious, which is why many dietitians, fitness enthusiasts, and health-conscious people prefer it. Here in this blog, we will discuss how can we use oats for weight loss and how effective they are.

Nutritional Profile of Oats

Oats for weight loss work great as they are a natural source of complex carbohydrates, fibre, and protein as well as different Vitamins & minerals like vitamin B1, vitamin B5, and iron. One of the key benefits of oats is their high content of soluble fibre such as β-glucan. This is known for its ability to absorb water in the digestive system and gives a feeling of being full which suppresses the cravings. Here are the complete nutritional values of oats in terms of Daily Value (%):

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Oats For Weight Loss: A Myth Or Not?

Oats for weight loss are great as they have high fibre content, which also helps with digestion, you won’t overeat or snack in between meals. Instead, you’ll feel fuller for longer which is good for weight loss.

They are rich in nutrients and contain significant levels of soluble fibre. Beta-glucan, a soluble fibre found in oats, has been proven to decrease hunger by slowing down the rate at which the stomach empties and boosting the satiety hormone’s synthesis.

In addition to reducing blood sugar spikes and crashes, which trigger cravings, this gradual digestion process also helps to maintain stable blood sugar levels. Oats also have a higher protein content compared to other grains, which is good for maintaining and growing muscle, particularly when combined with a regular exercise schedule.

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How Oats Help In Weight Loss!

1. High in Fiber

The dietary fibre present in oats boosts digestion, improves gut health, and enables a healthy digestive system. This Beta-glucan fibre helps reduce blood sugar response and also promotes healthy gut bacteria. Making oatmeal at the start of your day will help you prevent snacking on unhealthy, high-calorie food.

2. Slow-Release Carbohydrates

Oats are slow-release carbohydrates and have a lower Glycaemic index (GI), compared to refined carbs, which results in surges of blood sugar and insulin, complex carbs in oats provide a slower but steady flow of energy. It facilitates controlling blood sugar levels and also helps in keeping hunger pangs away while maintaining sustained energy levels for the whole day.

3. Boosts Metabolism

What is even more incredible is that oats for weight loss do help but are also a wonderful food for the digestive system. Oatmeal is naturally rich in dietary fibre, which means that it maintains and even improves digestion and increases bowel movements. At the same time, it helps avoid constipation and diarrhoea.

Oats help increase bulk and water content of stool and this might help in smooth and regular movement through your body. Furthermore, the fact that fibre beta-glucan is being broken down and fermented in your body is the reason for an increase in gut microbiota diversity. This refers to the bacteria that live in your intestine and help in the proper functioning of your gut.

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4. Versatility

The oats are quite versatile and they can be prepared in different styles to satisfy your different taste buds. Whether it’s handheld thick oatmeal, overnight oats, oat-based smoothies or savoury oat risottos, variety allows you to keep experimenting and your breakfast couldn’t be more boring.

5. Healthy Gut Bacteria

The soluble fibre in oats, called beta-glucan, functions in your stomach as a prebiotic. Prebiotics help your digestive system’s beneficial bacteria proliferate and remain in equilibrium. This is associated with improved weight management and a decreased risk of obesity-related illnesses.

6. Controls Blood Sugar

Oats’ complex carbs may help maintain blood sugar stability, which would guarantee consistent energy and lessen the tendency to crave food when blood sugar is low. Improved blood sugar regulation may aid in weight management and lower the chance of type 2 diabetes.

How Can We Incorporate Oats For Weight Loss in Our Diet?

To get the most out of oats for weight loss, consider these tips:

As a snack

Due to their high fibre content, oats help you feel full for longer because they take a long time to digest. It’s more than just a basic breakfast ingredient. Oats can also be a healthy choice for a snack. Oatmeal is a nutritious snack that is unquestionably better than other fried, preservative-filled snacks and namkeens. To prepare oatmeal you can boil rolled oats with milk or water and reduce the liquid. Some people refer to oatmeal as porridge as well. Now you can top this oatmeal with some fruits such as strawberries, apple, kiwi etc.

You can eat oats by adding roasted oats with additional filling items like chivda, flattened rice, almonds, and seeds. This can serve as a healthy evening snack as well.

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Add fibre-rich toppings

Fibre is the essential ingredient for weight loss. Studies have found that fibre prevents hunger by keeping you satisfied for longer. This helps in your overall weight loss journey. However, you can add Apples, Kiwis, blueberries, strawberries, and blackberries to your oats if you prefer them sweet. Berries can help you sate your sweet tooth, and they contain fibre and antioxidants that make oats even more healthier.

By drinking oat milk

Were you aware? There is a lot of calcium in oats. and Oat milk can be a nutritious substitute for people who dislike the taste of milk or are allergic to dairy products. It is a low-calorie plant-based protein and you can have oat milk if losing weight is your goal. But because it contains a lot of sugar, it’s best to moderate your intake.

Is there a downside to eating oatmeal?

While oatmeal is often marketed as a healthy option for various reasons, various studies have found that consumption can impact your metabolism. And is is essential to practice caution when consuming it in large quantities.

It has also been observed that oatmeal may cause gas and bloating, which could be particularly troublesome for individuals with gastrointestinal issues, such as irritable bowel syndrome.

Another downside to eating oatmeal is its inherently bland flavour, which leads many to add significant amounts of white or brown sugar to improve its taste. The daily value limit of added sugars, recommended by health guidelines, stands at only 50 grams (12 teaspoons.) It is not uncommon for a quarter of this amount to be added to a single serving of oatmeal. Even adding sugar alternatives like honey or maple syrup add sugar content to oatmeal. It is advised to be mindful of how oatmeal is prepared and what is added to it. If not careful, oatmeal can quickly become an unhealthy meal that is higher in calories and sugar.

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Conclusion

Oats are a super grain that goes beyond just breakfast; they are vital in weight loss and overall health. Coming up with their great nutritional value, their effects and the various ways they can be used in cooking, oats are a great addition to any diet. Besides weight loss, you can move a step closer to a healthy and balanced way of living when you start eating oats regularly for your daily meals.

Whatever your goals may be: to lose weight or to at least eat healthier, oats are a very effective, simple and tasty choice to get there. Thus, keep it in mind next time you are making oats and do not forget the numerous benefits that it can give to you.

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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.

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