3 Ways to Eat Oats to Lose Weight

You can eat oats to lose weight, as this is a grain that can be included in the diet due to its soluble fiber content. Learn more.
3 Ways to Eat Oats to Lose Weight
Saúl Sánchez

Written and verified by el nutricionista Saúl Sánchez.

Last update: 12 May, 2023

The recommendation to eat oats to lose weight is based on the fact that it’s one of the highest quality cereals that we can find on the market. In addition, it’s not usually presented with added sugars, which is always an advantage when it comes to talking about nutritional health.

For this reason, we’re going to tell you what the 3 best ways to eat oats are when the goal is to lose weight. Keep in mind that following a diet like this requires ensuring variety and a certain caloric deficit.

There are several products that you should avoid, as they negatively affect the functioning of the metabolism. These would be the ultra-processed industrial products, among which are sweets, pastries, and prepared dishes.

Eat oats to lose weight: The benefits

As we mentioned, using oats to lose weight is using a cereal that undergoes a low degree of processing before being consumed, so it maintains all its original properties.

The main macronutrient in this food is carbohydrates, although these have a low glycemic index, so they don’t excessively alter the blood sugar level. Therefore, the pancreas isn’t put under excessive demand.

In addition, oats are characterized by their soluble fiber content. This substance has a special power when it comes to modulating the intestinal microbiota.

Beta-glucans (oat fiber) are capable of acting as a prebiotic, fermenting in certain areas of the intestinal tract and serving as an energy substrate for the bacteria that inhabit the intestine. They facilitate the formation of short-chain fatty acids, with anti-inflammatory properties. This statement is evidenced in a study published in The Journal of Nutritional Biochemistry.

On the other hand, this grain also has a significant amount of micronutrients capable of ensuring the homeostasis of the organism. Among them, zinc stands out, a nutrient that has proven to be fundamental when it comes to modulating immune function. A continuous supply of it reduces the risk of developing diseases of an infectious nature.

It also contains selenium, an antioxidant mineral. Its intake in adequate amounts is capable of preventing premature aging, according to what the most recent scientific literature postulates.

A bowl of oatmeal.
Oatmeal is a perfect way to eat oats to lose weight.

3 ways to eat oats to lose weight

The best time to introduce oats to lose weight is at breakfast or between main meals. Although it’s also a good option to consume it at dinner.

As it’s a food with a high fiber content, it helps to stimulate the feeling of satiety, which reduces the risk of unhealthy snacks that lead to weight gain. We’re going to present you with the 3 best ways to eat it.

1. Oats with yogurt to lose weight

Oats are a food with a high carbohydrate content, so it combines in a special way with another that contains proteins of high biological value and lipids. This is the case with yogurt, although the interesting thing is to opt for its natural variety. Even Greek yogurt can be an alternative, as long as this doesn’t imply an energy imbalance in the diet.

In addition, this combination can be completed with nuts, thus providing more protein and micronutrients. This is the case with iron, zinc, selenium, and magnesium. Thanks to all of them, physiological functions will take place in a much more efficient way.

2. Oatmeal porridge

Surely you’ve already heard of oatmeal porridge. This preparation is typical of Anglo-Saxon countries, although little by little, it has spread to other territories. It’s a way to guarantee a high-quality energy intake, ideal for practicing physical exercise later.

Its preparation is simple: You just have to heat milk with oats slowly, stirring constantly until the cereal is cooked and a pasty product remains.

In addition, you can prepare this oatmeal to lose weight with vegetable drinks and also include fruit or nuts in the recipe. In any case, it’s always convenient to avoid adding sugar, so as not to spoil its nutritional value. You can try including apple pieces during cooking, getting a sweet touch and an extra supply of soluble fiber.

You can either consume it at the moment or leave it in the fridge to eat it another time. However, remember to cover it so that a hard surface film doesn’t form. There are many different recipes for porridge. You just need to find your favorite and start including it in breakfasts or snacks.

3. Add oats to a smoothie

Perhaps this is the least healthy way to consume oats to lose weight, although it’s common for it to appear in many diets. In smoothies, certain fibers can be destroyed, which increases the speed of the entry of glucose into the blood, thus raising blood glucose.

In parallel, smoothies usually contain fruits, which also undergo this mechanical process, thus leaving their sugars free and more bioavailable. In any case, it’s a comfortable option to transport and consume oatmeal at any time, combined with other foods.

It’s best to include different varieties of fruit and nuts in the recipe, as well as whole milk. A good intake of protein and fat will delay gastric emptying, thus reducing the effect of fiber breakage.

When choosing the fruits that will be part of your smoothies, try to include those with bright colors, such as berries. These have a high amount of phytonutrients with antioxidant capacity. They manage to block the formation of free radicals, with an effect on the aging process.

Include quality grains in the diet

Cereals can be recommended foods to introduce into a balanced diet, as long as certain considerations are taken in this regard. The first of these is to avoid preparations based on industrial cereals, such as muesli or derivatives for children. These types of products have a high amount of added sugars.

It’s always beneficial to choose something as unprocessed as possible. In this regard, oats are a sure value, helping you lose weight. In the case of wanting to consume muesli or granola, the best option is to prepare these foods at home.

In addition, other types of cereals with adequate nutritional value can be included in the diet. Buckwheat could be an option. These can be part of breakfasts or also an accompaniment to main meals.

In spite of everything, keep in mind that the contribution of carbohydrates is especially indicated for those who exercise. If you have a sedentary lifestyle, reduce your consumption.

A bowl of oatmeal, nuts, chia, blueberries, and banana.
Oatmeal for breakfast sets an option that can be combined with other foods, such as fruits.

Oatmeal to lose weight improves the general diet

When the goal is to lose weight, apart from including oats in the diet, you have to implement a series of changes or dietary protocols that are effective. Science is committed to reducing sugars in the usual diet, but there are also other strategies supported by the most recent research.

One of them is intermittent fasting, which has been shown to be capable of inducing weight loss and improving various physiological parameters related to health. In addition, it’s also positive to adapt intakes to the optimal time. Eating early and having dinner early are associated with a lower risk of obesity.

It’s crucial to avoid toxic habits, such as the consumption of alcoholic beverages. These types of liquids have a high number of calories but are deficient in nutrients. They’re capable of unbalancing the energy balance in favor of intake, promoting the gain of adipose tissue. In addition, they’re harmful to the central nervous system, the liver, and the cardiovascular system.

You should also avoid all those foods that have been subjected to industrial refining processes or the addition of less nutritious substances. Food additives, simple sugars, and trans fats lead to weight gain. The priority must always be fresh food, such as fruits, vegetables, fish, meat, eggs, and cereals.

Eat oats to lose weight

As we’ve stated, it’s possible to include oats in the diet when the goal is to lose weight. You just have to be careful with the foods that accompany it, as you should avoid consuming it together with ingredients that contain high amounts of added sugar.

Oats can be used to make a breakfast or a snack. This will increase the feeling of satiety and reduce the risk of eating less healthy foods between meals, this being an important dietary problem.

Remember that it’s always beneficial to prepare oatmeal recipes that contain other ingredients that are high in protein and fat. This way, a complete product will be obtained from the nutritional point of view.

Keep in mind that you should avoid consuming oats at night if you’re looking to lose weight. In the absence of sunlight, the human body doesn’t metabolize carbohydrates efficiently, which can lead to increased insulin resistance and weight gain. For this reason, at night, it’s better to eat protein products if you’re hungry.

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