Lose Weight With Oatmeal

Oatmeal is a popular dish that’s often a go-to choice for many people when it comes to eating a healthy breakfast. Oats are a type of gluten-free whole grain, and there are many kinds available for oatmeal: rolled oats, steel cut oats, quick-cooking oats, and instant oats.

But while oats have many documented health benefits, is weight loss one of them? The short answer? It depends! Read on to learn more about the benefits of oatmeal and what effect, if any, it has on weight loss.

Oatmeal is a highly nutritious breakfast food that can be prepared in a number of ways. From overnight oats to baked oatmeal, many people have found new ways to get creative when eating oats.

Weight Loss: How To Prepare Your Bowl Of Oatmeal To Lose Weight

So what is it about oatmeal that makes us classify it as a healthy food? And why do some people consider it a good option for weight loss? Here is a breakdown of some of the nutrients present in oatmeal.

Fiber is a carbohydrate found in plant foods. As it can’t be digested by the body, it stays mostly intact as it passes through the digestive system. Fiber helps digestion by adding bulk to your bowel movements, making it pass easier through the body and reducing bloating.

Fiber can lower your risk of heart disease, improve satiety, and help regulate blood sugar. Luckily, oatmeal is very rich in fiber. Steel cut oats are minimally processed, so they have a higher soluble fiber content than other oats: eight grams in just half a cup. 

How To Eat Oatmeal When You're Trying To Lose Weight

Though oatmeal is not a significant source of protein, it does have a small amount of protein content. Steel cut oats contain three grams per half cup.

Protein is an important nutrient for your overall health, as well as for weight loss: it can help build muscle mass, increase feelings of fullness, and can boost the amount of calories you burn. 

If you’re eating oatmeal, you may want to add additional sources of protein to your breakfast, such as eggs, seeds/nuts, dairy such as yogurt, or protein powder, to make sure you meet your needs. 

Healthy Overnight Oats Recipe For Weight Loss

A half cup of steel cut oats contains 14 grams of carbohydrates. Carbohydrates from whole grains can be a delicious part of a healthy, weight loss-friendly diet. 

Our bodies need carbs for energy and proper digestion. In fact, research shows that carbs from whole grains (including fiber) can help reduce the risk of some diseases, like colorectal cancer, type 2 diabetes, and heart disease.

Vitamins and minerals are an important part of our diets. They keep our bodies healthy and functioning like they should. Oatmeal provides many vitamins and minerals in small amounts, including:

Dieting With Oatmeal For Lunch

Most of the fat content in steel cut oats comes from monounsaturated and polyunsaturated fat. According to the American Heart Association, these fats should make up most of the fats that you eat.

These fats can help lower cholesterol levels, particularly LDL cholesterol, and contribute vitamin E to the diet, which many Americans don’t get enough of. 

There seems to be no doubt that oatmeal is nutritious—but can it help you lose weight? Unfortunately, oatmeal doesn’t have any particular weight loss benefits over other foods.

What Happens To Your Body When You Eat Oatmeal Every Day

However, whole grains like oats can be included as a part of a well-balanced diet. Some of the nutrients they contain, such as fiber, do in fact support weight loss.

Oats are not a good source of protein, however, which is important for weight loss. Adding more healthy protein sources to your diet, along with whole grains like oats, can be a healthy choice for supporting weight loss. 

Oatmeal is the perfect canvas for a number of delicious toppings. Instead of adding traditional toppings such as brown sugar, maple syrup, or honey, try whole fruit such as berries, nut butter, or seeds/seed butter! 

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Fresh fruits are great options that can add more fiber and antioxidants to your breakfast. Chia seeds or nuts are also a heart healthy option that also support weight management.  

Or, you can even make your oatmeal savory, adding vegetables like spinach, mushrooms, kale, or peppers or top it with an egg for more protein!

As we mentioned earlier, steel cut oats are minimally processed and therefore more nutritious. Steel cut oats have more than four times the amount of fiber as a package of instant oatmeal!

Making One Change — Getting More Fiber — Can Help With Weight Loss

Instant oats can also have a higher glycemic index, which can lead to higher blood sugar spikes. Packaged instant and flavored oatmeal often contain added sugar and salt. For the healthiest oatmeal option, opt for steel cut or rolled oats instead. 

Regulating portion sizes is an important part of any weight loss diet. Research shows that a larger amount of food on your plate or bowl can lead to decreased self-monitoring and unintentional overeating.

A higher serving size of oatmeal can also have an effect on your glycemic response, so try to stick to the recommended serving size. This will depend on the type of oatmeal you are eating, and will be listed on the nutrition facts label of its packaging. 

How I Lost 12 Pounds By Eating Oatmeal For Dinner

Research shows that people who don’t eat breakfast may be more likely to have higher cholesterol, obesity, and heart disease. Skipping breakfast can also have a negative effect on your blood sugar and insulin levels.

Oatmeal can be included as part of a healthy diet and breakfast option. However, if you are opting for a morning bowl of oatmeal, make sure to go easy on the added sugar and boost it with some protein to help keep you satiated, reduce the chance of a glucose spike, and reduce cravings later in the day.

We’ve shown that oatmeal is a nutritious option for breakfast, but if you’re turning to oats for weight loss support, here are some common breakfast mistakes you may want to avoid:

Eating Overnight Oats Daily Can Make You Lose Weight Rapidly

In addition to supporting weight loss, there are many more health benefits to oatmeal. Here are some of the potential reasons you may want to eat more oatmeal.

As we mentioned, oatmeal is a high-fiber food, which has been shown to support balanced blood sugar. Studies also show that steel cut oatmeal may not have a major impact on blood sugar levels in people with type 2 diabetes.

While this research is promising, it’s important to remember that everyone responds differently to foods. People may tolerate carbohydrates differently - even whole grains like oats. Adding protein to your meal may help regulate blood sugar response.   

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Oats are a good source of many nutrients that support the immune system, including beta-glucans, copper, iron, selenium, zinc, and antioxidants. These nutrients can help strengthen the immune system.

Some of these components may also enhance its response to infections, modulate the innate and adaptive immune system, and/or affect the gut microbiota that influence the immune system.

Oatmeal, as you know,   is rich in dietary fiber. Fiber benefits and supports digestion by influencing the gut microbiome, helping stool pass through the body, decreasing constipation, and lowering your risk of developing hemorrhoids, diverticular disease, and colorectal cancer.

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Studies show that consumption of oats may help lower LDL cholesterol levels and support healthy blood pressure, largely due to their fiber content. Oatmeal also contains polyunsaturated and monounsaturated fat, which can support healthy cholesterol levels. 

Finally, oats and oatmeal are healthy for your wallet. Dry oats are typically relatively inexpensive, making them a budget-friendly choice for your daily breakfast.

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

Health Benefits Of Eating Oats And Oatmeal

With , you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.

When you join the CGM program, our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Heather has worked in healthcare and nutrition for over 15 years, with bachelor's degrees in Microbiology and Philosophy and a master's degree in Nutrition Science. Her professional background includes nutrition and diabetes research, nutrition education, medical writing, and extensive clinical work in a functional neuroendocrine specialty practice.Rolled-cut oats are a lot more universal than you think! Sure, you can make a bowl of oatmeal or overnight oats in a flash with a scoop of oats. But did you know rolled-cut oats are great for making other types of dishes like breads, pancakes, and even smoothies? With so many possibilities, we decided to round up a few of our favorite healthy oatmeal recipes for you right here!

Healthy, Satisfying Oatmeal Recipes For Weight Loss

Plus, oatmeal is one of the best foods to eat for a longer life! It's a resistant start that can help lower your LDL bad cholesterol and is full of fiber—a key nutrient that helps you lose weight. So you might as well add rolled-cut oats into your diet with these clever oatmeal recipes!

Are you on a diet that restricts you from eating rolled-cut oats? No worries—we listed off some of our favorite oat-free oatmeal recipes as well so you can join in on the fun! Read on for our best oatmeal recipes, and for more healthy eating inspiration, check out our list of 21 Best Healthy Cooking Hacks of All Time.

We love this oatmeal with peanut butter

Delicious Ways To Lose Weight With Oats At Home