If you prefer your oats cooked on the stove, opt for quick-cooking oats that can be ready in moments, or perhaps you like chilling them for a cold breakfast bowl. overnight oats , oatmeal is a traditional choice healthy breakfast food —AND for good reason. It’s extremely adaptable, packed with nutrients, and might also help with weight management.
Oatmeal can indeed be quite beneficial for your diet since it’s highly satiating," explains Linda Nikolakopoulos, RD, a dietitian from Nutritious Measures. "Since oats are whole grains, they provide robust nutrition. source of fiber ", making it an excellent choice for a satisfying meal that keeps your digestion running smoothly," she explains.
Meet the experts: Linda Nikolakopoulos RD, is a registered dietitian working at Nutritious Measures . Lauren Benser , RD, is a dietitian and the founder of Lauren Benser Nutrition. Kristin Kirkpatrick , RD, is a registered dietitian at the Cleveland Clinic and also co-authored the book. Regenerative Health .
Up next, registered dietitians discuss additional advantages of oatmeal and how beneficial it might be. weight loss , along with top preparation tips for your upcoming bowl game.
What are the wellness advantages of consuming oatmeal?
It might help you feel full for an extended period.
Oatmeal is rich in a type of soluble fiber known as beta-glucan. This component binds with water in your stomach, turning into a gelatinous material that swells up, aiding in prolonged feelings of satiety, explains Lauren Benser, RD, who founded Lauren Benser Nutrition. "Our bodies gauge when we're full based partly on how much space food occupies within us," she notes. "By including high-volume items such as oatmeal, one can more easily achieve satisfaction and fullness even when keeping an eye on overall caloric consumption."
It boasts a significant nutritional profile.
If you examine it closely, oatmeal's nutritional profile , you'll see that it's mostly carbs (54 grams per cup), but it also packs 10 grams of protein Each cup contains 10 grams of fiber, along with other nutrients. zinc , magnesium , iron, phosphorus, and manganese. These nutrients contribute to making oatmeal an advantageous choice. energy-boosting meal This will ensure you stay full and content throughout the entire day, according to Nikolakopoulos.
It could help stabilize the gut microbiome.
Beta-glucan can also improve gut health By nourishing the beneficial bacteria in your gut microbiome, according to Benser, "These microbes aid us by generating short-chain fatty acids that assist in energizing and regulating the cells lining our digestive system," she explains. "In return, these cells secrete hormones that impact crucial metabolic functions such as hunger, fat accumulation, and feelings of fullness." Additionally, fiber increases stool bulk and promotes digestion, ensuring regularity and preventing constipation.
It might lower the chances of developing long-term illnesses.
Kristin Kirkpatrick, RD, a dietitian at Cleveland Clinic and co-author of several publications, notes that oatmeal offers numerous health advantages such as improved cardiac well-being. Regenerative Health This is due to oatmeal being a whole grain that contains plenty of soluble fiber. According to research from 2022, this can help decrease the risk of heart disease and also aid in lowering cholesterol levels. Springer Kirkpatrick notes that oatmeal might also help decrease your likelihood of developing type 2 diabetes and certain types of cancer.
Is there anything negative about eating oatmeal?
- It doesn’t make up a complete meal. Oatmeal made just from water doesn’t make for a fully balanced meal, but adding items such as yogurt or milk—or even a high-protein plant-based alternative—can enhance it. fruit "By adding fruits, vegetables, or nuts, you transform it into a more well-rounded meal that can keep you feeling full and satisfied for hours," according to Benser.
- It isn’t always completely free of gluten. Even though oats are inherently gluten-free, they're frequently processed in facilities that also manage gluten-containing cereals, increasing the chance of contamination, according to Benser. Therefore, individuals with celiac disease ought to opt only for oat items explicitly marked as "gluten-free."
- It might include additional sugar. Certain premade oatmeals include extra sugar and synthetic additives (such as apple-cinnamon or brown-sugar flavors), which might boost calorie consumption. To get the best health advantages, Benser suggests opting for organic old-fashioned oats, steel-cut oats, or rolled oats instead. (Feel free to add your preferred toppings afterward!)
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Can eating oatmeal contribute to weight loss?
Yes, consuming oatmeal frequently might help with weight loss—here’s why:
- It enhances feelings of fullness and satisfaction, "helping to prevent the desire for snacks later on," according to Nikolakopoulos.
- It might also lower your LDL cholesterol (known as the “bad” one that can cause buildup in your arteries) and waist circumference, per 2023 research in Springer .
- According to a 2021 study, this could result in decreases in BMI, body fat percentage, and waist-to-hip ratio. Critical Reviews in Food Science and Nutrition . (That said, measures like BMI aren’t necessarily the best indicators Of metabolic health, with results varying for each individual).
- It could assist in managing glucose levels and insulin reactions, particularly for those with diabetes, as per a 2022 study published in BMJ Open Diabetes Research & Care .
- It's a low-glycemic carbohydrate, which means the sugar is absorbed gradually and thus does not lead to significant fluctuations in blood glucose levels, according to research from 2023. Nutrients This may be beneficial when you're aiming to shed pounds.
What are some effective methods for consuming oatmeal to aid in weight loss?
Purchase steel-cut, traditional, or rolled oats.
If you want to lose weight sustainably Nikolakopoulos recommends using steel-cut, old-fashioned, or rolled oats for making oatmeal instead of instant oats. She explains, “Steel-cut oats can soak up more water compared to instant oats, and they surpass instant oatmeal due to their minimal processing and improved nutritional content.”
Add healthy toppings.
Make the oatmeal with milk Instead of using water, add a scoop of nut butter or Greek yogurt , incorporate cooked egg whites, and/or garnish it with fresh or frozen berries and nuts, according to Nikolakopoulos and Benser. They add protein, calcium, vitamins, and antioxidants. healthy fats , turning a simple bowl of oatmeal into a complete meal,” Nikolakopoulos adds. (BTW, avoid piling on dried fruit or syrup, which add excess sugar and calories, she says.)
Play around with recipes.
Embarking on a weight loss journey does not imply that your meals have to lack flavor—savoring oatmeal isn’t restricted to just plain oats. By using prepared oatmeal as a foundation, you can craft your bowl by adding ingredients such as an egg, avocado, cheese, and more. vegetables and spices of your choosing," adds Nikolakopoulos. "There’s also no strict rule about cooking the oats—you can turn them into a flour and incorporate them as well. pancakes , sauces, and muffins,” Kirkpatrick notes. Regardless of your choice, craft your own recipe and savor it.
Oatmeal stands out as a tasty, adaptable, and waistline-friendly dish that should be included in your regular meal plan. Packed with beneficial nutrients, it's also highly recommended by nutritionists.
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