Do You Know The Weight Loss Benefits of Oats And Oatmeal?

Based on the studies, oats and oatmeal hold numerous health advantages. Some of the health benefits of consuming oatmeal include decrease in blood sugar levels, facilitating weight loss, and help lowering down the risk of heart disease. 

What is oats and how oatmeal is beneficial for weight loss? Oats are a versatile and nutritious whole grain food (known as scientifically as Avena sativa), that can play a major role in weight loss if followed by healthy routine and regular workout. Oats is one amongst the healthiest and high in fiber whole grain which helps regulate blood sugar levels, can lower cholesterol level and safeguard LDL cholesterol from any harm or damage. Also, it is rich in good source of protein, making an ideal food for weight loss. But, it's important to know how to prepare oats for weight loss to maximize its benefits.

One of the best ways to consume oats for weight loss is if you prefer to hand-pick steel-cut or rolled oats because they are very minimally processed and carry more fibre and density than normal or instant oats. Hence the best way to prepare oats for weight loss is to make steel-cut or rolled oats for your breakfast, as they have a lower glycemic index than instant oats. Steel cut oats have a chewier texture than roller oats, and they take longer to cook, but they are worth the extra time and effort because they are healthier. Rolled oats, on the other hand, are quick-cooking and more convenient, but they have a softer texture. Hence, steel-cut oats beat out rolled oats in two parts – the first is in fiber content and other is in density thereby standing out to be the best oats for the nutritional buck. However one can choose any of the oats for weight loss for its nutrients efficacy and positive results. 


Now the question comes how to prepare oats for weight loss. If you are in the journey of weight reduction or have set a goal to achieve a perfect weight, then oatmeal would be one of the best approaches that could be beneficial for your weight loss journey. You have to keep a check on the well-planned prepared oatmeal; if you don’t know how to prepare oats for weight loss, then here you are – while making oatmeal, it's important to avoid adding sugar, syrup, or other high-calorie ingredients. Instead, add fresh or frozen berries, a drizzle of honey, or a sprinkle of cinnamon for flavour. Another way of how to prepare oats for weight loss is to add a scoop of protein powder to increase the protein content of the oats, which can help you feel full for longer and support weight loss.


Now if you are thinking what would be the best time to eat oats for weight loss, then it's recommended to have them in your breakfast as it sets the tone for the day and helps to keep you full until lunchtime. However, oats can also be consumed as a snack or as a base for a healthy lunch or dinner dish.

In addition to the type of oats and how they are prepared, portion control is also important when it comes to oats for weight loss. A serving size of oats is typically 1/2 cup uncooked, which makes about 1 cup cooked oats. This serving size provides approximately 150 calories, 4 grams of fiber, and 5 grams of protein. 


Oatmeal does not pose any serious concern or risks to the health, but there are some do’s and don’ts that should be kept in the mind while taking oats for weight loss strategy. Don't consume excessive amount of oatmeal in an effort to lose weight quickly. Consuming excessive amount of oatmeal and waiting to see the result of weight loss easier and sooner is not at all practical. Oats are high in dietary fibre, taking much can cause worry to the stomach and intestines and can result in constipation and diarrhoea.

Additionally, you should be aware that instant oats are mostly packed with artificial colours, added sugars, and combined flours. As a result, the total glycemic index increases, which can cause blood sugar levels to rise. You should avoid eating high GI meals if you wish to reduce weight.

To add a zing to your oatmeal, why don’t you try tossing a handful of blueberries, chia seeds, or freshly chopped apple slices into your oatmeal – it will surely add a super delicious taste to your oats. 


In conclusion, oats for weight loss has been found to be one of the helpful strategies to shred extra kilos if you are on good diet and regular workout. For the best experience, make sure you prepare oats in a correct way and consume in moderation. When making oats for weight loss, opt for steel-cut or rolled oats and avoid adding high-calorie ingredients. The best time to eat oats for weight loss is for breakfast; also, it can be consumed as a snack or as a part of a healthy lunch or dinner dish. Remember to practice portion control to avoid over consumption and to keep your calorie intake in check. To know the customized diet chart as per your weight loss requirement, you can take advice from the specialist of Nirvasa with no consultation charges now; to get a call back from Nirvasa’s specialist fill the form now.