When it comes to weight loss, we think that we must starve ourselves or think of an exact meal plan to follow. Oftentimes, what we don’t realize is that the simplest foods can work in our favor. Oatmeal is an example of a food that is affordable, versatile, and packed with nutrients that keep you full and energized. So, is oatmeal good for weight loss?
Key Takeaways
- Made from dehusked and processed oats, oatmeal provides fiber, protein, and essential vitamins and minerals like manganese, phosphorus, and vitamin B1, making it a healthy, affordable, and flexible food option.
- Oat groats, steel-cut oats, rolled oats, quick oats, and instant oats vary in cooking time and texture, allowing you to choose the type that best fits your lifestyle and preferences.
- The beta-glucan fiber in oats can help lower cholesterol, regulate blood sugar, and feed beneficial gut bacteria.
- Oatmeal’s soluble fiber increases feelings of fullness, slows digestion, and reduces appetite, which can lead to lower calorie intake and support healthy weight loss.
What is Oatmeal?
Oatmeal can be considered as a type of porridge, commonly served during breakfast, and it is the processed form of oats.
To prepare it from scratch, the oats would be boiled in either milk or water until they turn into a soft and mushy texture. Once cooked and softened, it can be sweetened with sugar or honey. Oatmeal can also include various toppings of fresh fruits, dried fruits, nuts, seeds, butter, or even spices such as cinnamon [1].
Types of oatmeal
All oat varieties are considered to be nutrient-dense foods. They contain a good amount of fiber, antioxidants, and some protein value. However, each type of oat does have its own nutritional value, which may differ slightly from others.
The five common types of oatmeals are [2]:
- Oat groats: Oat groats are whole oat grain kernels. Oat groats are a result of harvesting oats, cleaning, and then removing their hulls. One downside is that it takes an estimated 40 to 50 minutes to cook on a stovetop.
- Steel cut oats: Steel cut oats, also known as Irish oatmeal, are formed by cutting oat groats into a few pieces with a metal blade. It’s much faster to cook compared to oat groats.
- Rolled oats: Rolled oats, sometimes known as old-fashioned oats, are formed when oat groats are steamed and then rolled into flakes. They cook pretty fast as well due to a greater exposed area.
- Instant oats: Instant oats are an even quicker version compared to quick oats, cut much thinner and smaller. They can be found in packets and cooked in seconds.
- Quick oats: Quick oats are created by rolling and cutting rolled oats into smaller and thinner pieces. Hence, why they are called quick oats.
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Oatmeal on its own is high in nutritional value. It’s rich in several vitamins and minerals, including manganese, phosphorus, copper, biotin, and vitamin B1 (thiamine) [3].
The full nutritional information of oatmeal is as follows. For reference, the nutritional information listed is for 1/2 cup (117g) of quick-cooking rolled oats that have been cooked without salt.
| Nutrition Information |
| Calories: 83 |
| Total fat: 2g |
| Cholesterol: 0mg |
| Sodium: 5mg |
| Total carbohydrate: 14g |
| Dietary fiber: 2g |
| Sugars: 0g |
| Protein: 3g |
Is Oatmeal Good for You? Benefits of Eating Oatmeal
As a natural superfood, oatmeal offers numerous health benefits. Here are some of the key benefits of including it in your diet.
a) Supports heart health
Numerous studies have demonstrated that oats and oatmeal are linked to promoting good heart health. Beta-glucan found in oats helps to lower cholesterol and blood sugar levels, which thus reduces the risk of coronary heart disease and diabetes.
A 2022 systematic review and meta-analysis that looked at 74 randomized controlled trials found that a diet that includes oats resulted in lower blood cholesterol levels and improved body weight for those who had mild metabolic disturbances [4].
b) Supports good gut health
Oats also contain a large amount of beta-glucan, a type of soluble fiber that helps feed the beneficial gut bacteria and promotes a healthy gut microbiota.
As it’s high in fiber, this means that it helps to promote regular bowel movement and prevent constipation.
c) Controls weight problems
Not only does oatmeal make a good breakfast food, but it is also considered to be very filling. The beta-glucan found in oat bran helps to increase your feeling of fullness, so that you avoid the habit of overeating.
Beta-glucan also absorbs water and creates a viscous mass that delays gastric emptying. Additionally, it increases the production of appetite-regulating gut hormones such as pancreatic polypeptide to reduce appetite. Thus, leading to reduced calorie intake and better overall weight loss or weight control [5].
The Final Takeaway: Eating Oatmeal for Weight Loss
So, is oatmeal good for weight loss? The fiber keeps you satisfied longer, its slow-releasing carbs help control cravings, and its nutrients work in your favor for overall health. When paired with balanced toppings and portion control, oats can help your weight management journey.
To keep track of your nutrition and see how oats can be a part of your diet, try using the Eato app. Eato helps to track calories, monitor nutrients, and build lasting habits that make healthy weight loss easier to maintain. Try it now for free!
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