Which Is the Best Oatmeal for Weight Loss?

Which Is the Best Oatmeal for Weight Loss?

 There's a reason oatmeal is a beneficial part of a weight-loss diet: It's high in fiber, vitamins and minerals, can keep you full and boasts a host of other health-supporting perks. But what is the best oatmeal for weight loss, exactly?

Here, learn about the benefits of oatmeal, the best oats to eat for weight loss, how to eat them and recipes to try.

                     Tip

All types of plain oats have the fiber and other nutrients needed to help you lose weight, but steel-cut oats have an advantage because of their lower glycemic index.

Weight-Loss Benefits of Oatmeal

Oatmeal isn't just tasty — it also has a number of benefits that can help you lose weight, including:

1. It's Nutrient-Dense

Oats are nutrient-dense grains to include in your diet, whether or not your goal is weight loss. Unlike other common grains like wheat or rice, oats are always processed as a whole grain, which preserves the nutritious bran and germ, according to the Grains & Legumes Nutrition Council.

Per the U.S. Department of Agriculture, one 1/2 cup serving of dry Quaker oats contains:

​Calories:​ 134

​Protein:​ 5 g

​Fat:​ 1.1 g

​Carbs:​ 29 g

​Fiber:​ 4.8 g

​Sugar:​ 1 g

​Calcium:​ 14.4 mg

​Iron:​ 1.15 mg

​Magnesium:​ 46 mg

​Phosphorus:​ 138 mg

​Potassium:​ 129 mg

​Sodium:​ 2.8 mg

​Zinc:​ 1.28 mg

2. It Keeps You Full

Oats are packed with fiber, specifically a type of soluble fiber called beta-glucan, according to the Harvard T.H. Chan School of Public Health. One of the benefits of fiber is that it can help you feel full. Beta-glucan mixes with water to thicken food in your intestines, which slows down digestion to help you feel satiated longer.

And feeling full can help you eat less overall, which can contribute to weight loss, per the American Academy of Family Physicians (AAFP).

Tip

Oatmeal makes a great breakfast if you're trying to lose weight because it's a dense source of fuel that can keep you fuller for longer to help you avoid eating excess calories later in the day, per the Mayo Clinic.

3. It Gives You Energy

Regular exercise is an important part of any weight-loss endeavor, according to the Mayo Clinic.

And oatmeal is a great snack to fuel your workout: Its complex carbohydrates provide a steady stream of energy during a training session, and the low levels of fat won't slow you down or upset your stomach like higher-fat snacks might, according to the AAFP.

Just make sure to eat it an hour or two before your workout and avoid adding high-fat ingredients like whole milk or butter.

Tip

Though it may be tempting to reach for a protein-fortified instant oatmeal before your workout, stick to plain oatmeal with naturally protein-rich toppings like nut butter or seeds to avoid excess sugar.

4. It May Help Regulate Blood Sugar

Another benefit of the fiber in oatmeal is that it may help lower blood sugar levels, per the Mayo Clinic. That's because it can slow your body's absorption of sugar to help you avoid sudden blood glucose fluctuations.

High blood sugar can trigger hunger. So keeping your levels in check can help you avoid eating too much and gaining excess weight, according to the Cleveland Clinic.

5. It May Help Lower Cholesterol Levels

Similarly, the fiber in oatmeal may help reduce your cholesterol levels, too, per the Mayo Clinic. Beta-glucan can bind to cholesterol-rich substances in your body and move them through your digestive system until they're flushed out, according to the Harvard T.H. Chan School of Public Health.

Losing weight can also lower high cholesterol levels, per Johns Hopkins Medicine, and oatmeal's ability to regulate your appetite can help.

6. It May Help Lower Blood Pressure

Having overweight or obesity may contribute to hypertension, per the National Heart, Lung, and Blood Institute. But oatmeal's high fiber content could help lower blood pressure, according to the Mayo Clinic.

And fiber isn't the only beneficial nutrient when it comes to blood pressure — oats also contain antioxidants called

 avenanthramides, which may likewise help reduce blood pressure in adults with pre- or early-stage hypertension, according to May 2020 research in ​Current Developments in Nutrition​.

7. It Can Prevent Constipation

The fiber in oatmeal is also good for your digestive health: It can help you have regular bowel movements, increase the bulk of your stool and prevent constipation, according to the Harvard T.H. Chan School of Public Health.

And while constipation can't cause weight gain, developing beneficial habits like eating plenty of fiber can help you avoid bowel troubles and manage your weight all at once, according to the Mayo Clinic.