Oatmeal has had a reputation as a healthy breakfast food for a long time. And, if you want to lose weight, it only makes sense to turn to a healthy food like oatmeal to help you reach your goals.
But despite all its health benefits, is oatmeal good for weight loss? Nutrition experts say there are many factors involved in this conversation. “It really depends,” says Jessica Cording, MS, RD, author of The little book of game changers. “Oatmeal can be a very healthy food, but there are a few things to keep in mind.”
Are you interested in using oatmeal to help you achieve your weight loss goals? This is what you need to know.
Nutritional information of oats
Oatmeal has a healthy reputation and for good reason: it is healthy. Here’s a breakdown of what you can expect at the nutrition department when you eat half a cup of oatmeal:
calories: 148
Fat: 2.5 grams
Protein: 5.48 grams
carbohydrates: 27.3 grams
Fiber: 3.76 grams
Sodium: 1.2 milligrams
Is oatmeal good for weight loss?
Can be. “Fiber is one of the things that helps you feel full after a meal, and there’s a good amount of fiber in oatmeal,” says Keatley. “But it’s still a grain and has a lot of energy in a small package. This means it’s very easy to overeat and many people need to add honey, sugar or some sweetener to make it palatable, which doesn’t help the nutritional profile.”
There’s also a difference between eating plain oats, like old-fashioned or quick oats, and the instant-flavored stuff, says Beth Warren, RD, founder of Beth Warren Nutrition and author of Secrets of a kosher girl. “Be careful when consuming oatmeal from flavored packets, as many brands can have a high amount of sugar,” she says. “Ideally, go for plain oatmeal with your extra sources of flavor and ingredients like fruit with a teaspoon of peanut butter.”
Cording says that oatmeal’s ability to help with weight loss really depends on what you eat it with. “You want to make sure you incorporate some protein and fat,” she says. That may mean making it with milk, adding a dollop of seed or nut butter, or eating it with an egg, she says. She can also add a handful of berries or grated zucchini for added nutrients.
What are the benefits of eating oatmeal?
there are many “Oats are a 100% whole grain rich in soluble fiber that can help reduce the risk of heart disease, lower cholesterol levels and maintain blood glucose levels,” says Keri Gans, MS, RD, author of The small change diet.
Oatmeal is also “extremely available” and can be made quickly, notes Scott Keatley, RD, of Keatley Medical Nutrition Therapy. That, she says, increases the odds that you’ll actually eat it when it’s in your house rather than just settling permanently in your pantry. “It also contains some vitamin E, which is good for your hair, skin, and nails, as well as being a key factor in your immune system,” says Keatley.
The soluble fiber in oatmeal can also help fill you up, says Cording. “It interacts with fluid in the digestive tract and takes up space in the stomach, which can help with satiety,” she says. “It helps if you’re someone who discovers they’re hungry shortly after eating.”
Are there any downsides to eating oatmeal regularly?
Oatmeal isn’t a complete meal, Keatley says, “but many people treat it as such.” That’s why it’s so important to add protein and fat to round out the nutrition you get from eating a bowl, she says.
Gans also recommends keeping portion size in mind. “A person should stick to the 1/2 cup portion before cooking,” she says.
In general, though, if you have your oatmeal with minimal sweeteners and add a bit of protein and fat to the mix, Cording says it can be a healthy food that can help you reach your weight loss goals.
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