Is Oatmeal Good for Losing Weight? (Or Should You Avoid It)

Oatmeal is a great breakfast option compared to sugary cereal or pancakes and generally has been gaining popularity as a viable way to lose weight. Oatmeal has high dietary fiber content and a low glycemic index. Many people ask the question, is oatmeal good for losing weight, or does it negatively affect your weight loss progress? In this article, we will explore the benefits of using oatmeal for weight loss and also the drawbacks.

What Is Oatmeal?

Oatmeal is made from milled, steel-cut, or rolled oats. These oats are combined with water or milk and can be cooked to create a porridge.

Weight Loss Benefits From Oatmeal

Dietary Fiber

The dietary fiber content in oatmeal makes it a very compelling option as a weight loss meal. For every 1 cup of oatmeal, you’ll get about 4 grams of fiber. Fiber is a type of carbohydrate that does not get digested by the body. Furthermore, It adds bulk to your meal without increasing caloric intake. This means you’ll feel full more easily from oatmeal than other foods so surely it’ll be much easier to keep your overall calorie intake down.

Oatmeal is particularly rich in a type of fiber known as beta-glucan, which has been shown to boost heart health, regulate blood sugar levels, and stimulate the immune system.

Glycemic Index

Oatmeal has a low glycemic index (under 55), therefore, your blood sugar spike will be minimal, whereas high glycemic foods cause the blood sugar to spike rapidly. The hormone insulin, released from blood sugar spikes, results in energy getting stored as body fat. For weight loss, high-glycemic foods should be avoided.

Protein and Fat

Oatmeal contains 6 grams of protein and 3 grams of fat per 1 cup. Proteins and fats boost the metabolism as well as reduce hunger. A fast metabolism will help you burn more calories overall.

Low in Sugar

It’s getting more and more difficult these days to find foods that aren’t full of sugar. For people trying to lose weight, sugar, which causes blood sugar spikes, should be avoided to the best extent possible. Oatmeal is particularly low in sugar and comes in at only 1 gram per cup.

Weight Loss Drawbacks From Oatmeal

Not All Oatmeal Is the Same

While instant oatmeal may be a more convenient option to make, it has a much higher glycemic index. Instant oatmeal has a glycemic index of 83, while rolled oats is 55, and steel-cut oats is 42. If weight loss is important to you, do not choose instant oatmeal as the other options are much better.

Calories

1 cup of oatmeal contains 158 calories. Controlling the portion size of oatmeal that you eat is essential. After all, losing weight comes down to burning more calories than you take in.

Is Oatmeal Good for Losing Weight? – The Conclusion

Oatmeal is a great choice if you want to lose weight because it doesn’t spike your blood sugar as much as many other foods and the fiber leaves you feeling full from less so it’s easy to prevent overeating.

Nutrients and Minerals From Oatmeal

• Vitamin B – Helps the body convert food into energy (metabolism).
• Vitamin E – Acts as an antioxidant, scavenging loose free radicals that would damage cells.
• Calcium – Build and maintain strong bones. Helps the heart, muscles, and nerves to function properly.
• Potassium – Helps maintain normal levels of fluid in our cells.
• Zinc – Supports the immune system. Helps the body make protein and DNA.
• Iron – Used to make hemoglobin, a protein that carries oxygen through the body.
• Copper – Helps the body make red blood cells and keeps the immune system healthy.
• Magnesium – Supports muscle and nerve function, as well as energy production.
• Folate – Essential for producing red and white blood cells in the bone marrow.
• Phosphorus – Essential for the growth, maintenance, and repair of tissues and cells.
• Manganese – Helps the body form connective tissue and bones. Regulates blood sugar.

Is Oatmeal Good for Losing Weight? – Frequently Asked Questions

Does oatmeal affect cholesterol?

Oatmeal contains polyunsaturated and monounsaturated fats which support healthy cholesterol levels.

Is oatmeal gluten-free?

Yes, oatmeal is completely gluten-free but may be processed in a facility that handles gluten products so gluten contamination is possible. If you have gluten sensitivity or celiac disease it is important to make sure you only buy certified gluten-free oats.

How long does cooked oatmeal last?

Cooked oatmeal can last for 2-3 days if you keep it refrigerated.

Which type of oatmeal is the healthiest?

Steel-cut oats are the best option because they contain the most amount of fiber and have the lowest glycemic index.

Healthy way to make oatmeal taste better?

There are many low calorie ways to make oatmeal taste better. One way is to add Fruit like chopped apple, blueberries, strawberries, or raspberries.