A lot of you might know what oats are. But for the ones who don't, oats are whole-grain food. When compared to rolled, steel-cut oats, or crushed, oat groats are the most intact, whole form of oat. You might have seen instant (quick) oats, which are highly processed. They sure do take very little time to cook, but they don't really benefit your body much. But did you know that you can lose weight with oats? If yes, do you know that an oatmeal diet can help? An oatmeal diet means eating oatmeal as your main course for one or two meals of the day (1). There's lots more to oats for fat loss that you need to learn about and we're here to throw some light on it.
Before you get to know about oats to lose weight, you must learn about their nutritional value (2).
Manganese - 63.91% of the Daily Value
Copper - 17.6% of the Daily Value
Phosphorus - 13.3% of the Daily Value
Vitamin B1 (thiamin) - 15.5% of the Daily Value
Vitamin B5 (pantothenic acid) - 9.07% of the Daily Value
Magnesium - 13.3% of the Daily Value
Zinc - 13.4% of the Daily Value
Folate - 3.24% of the Daily Value
Iron - 9.4% of the Daily Value
Things to Avoid When Using Oats for Weight Loss:
You may be able to lose weight with oats, but there are certain things that you should avoid while using this food item to shed some kilos.
- Avoid consuming flavoured oats for weight loss as they are not the same as regular oats. Instant oats are packed with sugar which will only end up adding calories without boosting the nutritional value of oats (3). So choose plain oats without any added flavours if you truly want to manage weight.
- Oats can reduce weight, but just one cup of it contains 300 calories. So you really can't overeat oats just on the basis of it helping you lose weight. You need to practice portion control even when you're on an oatmeal diet.
- Avoid eating oats with dehydrated fruits as they are loaded with white sugar, which isn't great for weight loss.
- Avoid adding artificial sweetener to oats thinking it doesn't harm your meal. Artificial sweeteners are, in fact, counted as added sugar and have little nutritional value which is as terrible as white sugar. Instead, add fresh chopped or pureed fruits to add sweetness to your oats.
- Don't top your oatmeal with too many high-calorie treats. Instead, use fiber and vitamin-rich toppings for your oats to lose weight. Avoid fatty toppings like peanut butter as it will add calories to your diet. You can add Greek yoghurt, sliced apples, kiwi, and oranges to make oats flavourful. You can even add a tablespoon of honey, and skip sugar syrups, date syrup, and candied fruits.
Ways to Use Oats for Weight Loss:
Now that you know of things to avoid while on an oatmeal diet, here are some easy yet delicious ways to use oats for fat loss.
1. Snack Bars:
If you're a fan of snack bars, you should definitely try making oat-based snack bars at home. You can add any fruit of your choice to it along with a few other basic ingredients like olive oil or butter, vanilla extract, chopped nuts, and a drizzle of honey.
If you love a filling glass of smoothie in the morning, you can make one using oats, spinach, bananas, and honey. You'll get a thick, fiber-filled, sweet smoothie to sip on that will keep you feeling full till lunchtime. If you're on the lookout to buy plain oats, we recommend you try the Saffola Fittify High Protein Steel Cut Oats. They are made from 100% natural whole-grain oats and make for a great source of high protein and fiber. They also contain vitamin B1, phosphorus, and iron - all of which help you start your weight loss journey in a tastier and healthier way.
3. Veggie Burger:
Who said you have to give up on your favourite burgers? You can easily eat a homemade veggie burger that includes oats as one of the ingredients in the patty along with some sliced lettuce, onion, and tomato.
By now you know that oats reduce weight, and one of the easiest things to make for your weight loss diet is pancakes. They can be made by swapping out flour, white sugar, milk, and butter for eggs, oats, bananas, baking powder, and salt. You will be able to eat some fluffy hotcakes packed with fiber and muscle-building protein.
5. Healthy Pizza:
Did you know that you can make a healthy pizza crust using oats? Well, if you have the option to lose weight with oats, you might as well use them to make something you absolutely love. That way, you don't have to give up on your favourite pizza and also make it full of nutrients where the crust is made of oats and the toppings are of capsicum, mushroom, onion, and cottage cheese.
Benefits of Eating Oats Other Than Weight Loss:
Other than using oats to lose weight, you can consume this food for various other health benefits too. Some of these are mentioned below:
- Oats are rich in antioxidants, including avenanthramides that help lower blood pressure levels by increasing the production of nitric oxide. It's a gas molecule that helps widen blood vessels and leads to better blood flow (4).
- Steel-cut oats are low in sodium which can help reduce cholesterol levels (5).
- Oat-based skincare products may improve uncomfortable symptoms of eczema.
Oats are one of the nutrient-dense foods that you can eat without worry. They're loaded with vitamins, minerals, and antioxidants that help your body with many things. They're also quite filling and have many properties that should help you manage weight. So if you're looking for a food item that is high in fiber and protein which helps lose weight, might as well consider oats as the best one!
Can a diabetic patient eat oats?
Oats offer you a lot of health benefits and are considered a go-to-food even for people who have diabetes. As long as your portion is controlled, which is one cup of cooked oatmeal, a diabetic person can consume it without worry.
How many oats should you eat in a day for weight loss?
Oats can reduce weight if you stick to consuming half a cup or 50 g of oats for breakfast and dinner.
Do oats help to lower cholesterol?
Yes. Oatmeal contains soluble fiber which can reduce low-density lipoprotein (LDL) cholesterol i.e. bad cholesterol.
How to choose the right oats for weight loss?
Make sure you go for rolled or steel-cut oats. Also, pick plain oats instead of flavoured or instant oats as the former will help you lose weight and not the latter.
Are there any risks of overconsuming oats for weight loss?
Yes, overeating oats will cause weight gain as they are also rich in carbohydrates. The high fiber levels in oats can cause bloating and flatulence.