The Benefits of Oats For Weight Loss: A Comprehensive Guide

Oats For Weight Loss: Oats have recently become a favourite for a massive demographic due to their high-fibre content. Along with fibres, oats also contain antioxidants necessary for neutralizing the harmful super-oxides formed naturally during metabolic reactions in the body. Oats are derived from a grain called Avena sativa. Oats are of a few types, like steel-cut, rolled, and instant oats.

Steel-cut oats retain the maximum fibre and nutrition. The other two are processed or refined forms of oats, thus less nutritious. When weight loss is concerned, it is best to opt for steel-cut oats. 

There are many benefits to incorporating oats into the daily lives of people who are aiming for weight loss. Some of the prominent benefits have been listed in this article by DIET4UWELLNESS below:

Low calories

Oats are cereals that are relatively low in calories. However, they are filled with essential nutrients, making them a good option for losing weight. 

High fibre content

Oats are rich in dietary fibres, particularly beta-glucan. Dietary fibres help keep one full for more extended periods, thus preventing overeating and maintaining a healthy weight. Also, foods rich in fibre are good for one’s bowel health. Good bowel health is essential for maintaining a healthy weight and aiding in weight loss. 

Low glycaemic index

The rise or spike in blood glucose level determines the glycemic index. Consumption of food loaded with artificial sugar and refined sugary syrups often leads to a sudden glucose level spike, which is harmful to people, especially pre-diabetics who are aiming to lose weight. 

Good in taste

Even if they sound dull and sad, oats are versatile and can be prepared in many ways, which can help tweak their taste. This article by DIET4UWELLNESS lists a few recipes for oats for significant weight loss. 

Helps in glowing skin

Properly ground oats can also be good for skin health. They help remove dark spots and blemishes, giving the skin a “glass skin” appearance. 

NUTRITIONAL FACTS OF OATS – OATS FOR WEIGHT LOSS?

A regular serving of oats (40g) (uncooked) contains about 150 calories. However, the final calorie count depends upon the type of oats used, the preparation, and the extra components added (like oil, butter, vegetables, etc.).

Oats contain complex carbohydrates but have other macronutrients like proteins and healthy fats.

HEALTHY RECIPES OF OATS FOR WEIGHT LOSS

OATS PORRIDGE

A nutritious option, dense in dietary fibres. It is an excellent breakfast option for those who are considering weight loss. Some prominent benefits of oats porridge are its high fibre content, low-calorie count, and protein density. 

Ingredients:

• ½ cup rolled oats
• 1 cup water or toned milk or vegan milk options like almond milk & soy milk
• ½ teaspoon vanilla extract (optional)
• Chopped fresh fruits (banana, blueberries, grapes, strawberries, mangoes)
• Nuts or seeds (pumpkin, almonds, cashews)
• Maple syrup or honey

RECIPE FOR MAKING OATS PORRIDGE

Ensure that steel-cut or rolled oats are used. If possible, avoid instant powdered oats. Also, remember the serving size provided by the nutritionist or dietician. Portion size is essential, as overeating something healthy can disrupt the calorie-deficient diet. 

• The rolled or steel-cut oats are properly washed in warm water. 
• The oats are boiled in water or milk.
• The mixture is to be stirred until a thick consistency is achieved.
• Vanilla extract is to be added and mixed correctly.
• The oats porridge is then transferred to a bowl.
• Lastly, freshly chopped fruits and nuts are added.
• Ready to eat.

OATS UPMA

Oats upma is a nutritious dish that is considered to be great for weight loss. 

Ingredients:

• ½ cup rolled oats
• One tablespoon of mustard oil
• One teaspoon of mustard seeds
• One teaspoon cumin seeds
• One tablespoon of chana dal
• 1 cup of chopped onions
• 1 chopped tomato
• 1-2 chopped chillies
• One tablespoon of ginger-garlic paste
• Salt as per taste
• 1 cup of water to boil
• Ready to serve

RECIPE OF MAKING OATS UPMA

• The oats are adequately washed. 
• The oats are then roasted dry on the frying pan under medium heat until they become golden brown.
• The roasted oats are kept aside from the pan.
• The other chopped vegetables, like onion, tomato, cumin, and mustard seeds, are sautéed in the frying pan. 
• The vegetables are cooked until the vegetables become tender.
• The roasted oats are then added to the saucepan and stirred for 5-7 minutes. 
• Once the oats reach a desired consistency, the gas is turned off. 
• The oats are then served hot. 

MULTI-GRAIN OATS FOR WEIGHT LOSS

Multi-grain oats are beneficial for calorie maintenance and weight loss. All the reasons are listed down below. Even though board-certified dieticians like Dt. Rukhsana Azhar recommend expensive, multi-grain oats. One can include multi-grain oats in their daily breakfast options for effective weight loss. The recipes are already provided in this article above, where one can make multi-grain oats porridge for weight loss smoothies with fresh fruits and seeds. As a part of the snacking option, multi-grain oats can be included in the form of energy bars for an instant burst of energy. Multi-grain oats are known for their,

• High-fibre content
• Low Glycaemic index
• High protein content

OATS VS RAGI – WHICH IS BETTER FOR WEIGHT LOSS?

Oats and ragi are two competitive cereals that are often considered great options for weight loss. Renowned nutritionists usually recommend ragi and other food items made of ragi, like rotis and parathas.

The comparison above shows that although ragi and oats are excellent weight-loss options, ragi might be a “better” choice. Ragi’s richness in calcium and antioxidants gives it an upper hand, and thus, after a nutritionist’s suggestion, it can be replaced with oats. 

Ragi has high amounts of dietary fibre, so it keeps one full for long durations, preventing overeating. It also has a low glycaemic index, thus not a problem for pre-diabetics or diabetics. Ragi also provides essential nutrients like vitamin B, iron, and phosphorous. The nutrients available in Ragi’s region make it a better weight-loss choice. 

OATS VS DALIA – WHICH IS BETTER FOR WEIGHT LOSS?

Dalia is an ancient cereal option often recommended by physicians for weight loss and weight management. Both options are healthy in terms of weight loss but have very different nutritional profiles.

NUTRITIONAL COMPONENTS – OATS VS DALIA

Therefore, oats and dalia are great options for weight loss and can be consumed interchangeably. Their low GI, high fibre content and high nutritional value make them excellent food options for those aiming to lose weight, but in a healthy way.

FAQ’s Related to Oats For Weight Loss

How do oats help with weight loss?

Oats contain a lot of dietary fibre, which keeps one complete for extended periods. They’re also loaded with nutritious vegetables, which provide vitamins and minerals. All these help accelerate the weight loss process.

Can someone eat oats for every meal?

One definitely can, but it is not advised to do so. Even though oats are nutritious, they also lack some nutrients. So, a balanced diet is essential for losing weight healthily. 

How to prepare oats for weight loss?

When the aim is weight loss, oats should be prepared without oil or butter. Preparing them in water is the best option; however, if milk is needed, it is better to opt for fat-less and toned milk. The oats should be balanced with lots of vegetables. 

Are instant oats good for weight loss?

Instant oats are not the best choice for weight loss. Instead, one should opt for steel-cut and rolled oats. These are rich in nutrients compared to instant oats, which are highly processed. 

Is masala oats good for weight loss?

One can opt for masala oats, but as they are only available in the “instant” form, they are not the healthiest option. However, they are better than unhealthy breakfast options like paratha and bread. It is better to consult a dietician and include them in a weight loss routine. One should also check the brand and the mentioned ingredients before consumption. 

How do you make Oats chilla for weight loss?

Oats chilla is a great breakfast option for those who do not prefer simple oats or smoothies, aiming for weight loss. The essential ingredients would include:

One cup of steel-cut oats, ½ cup of Greek yoghurt, ½ chopped onions, 2-3 cloves of garlic, ginger, and chilli finely chopped, ½ tomatoes chopped, turmeric powder, cumin powder (optional), and salt to taste. Ghee can be used to cook. 

How do you prepare Oats with milk to lose weight?

Oats with milk are a great option as they contain fibre and the benefits of milk. However, if weight loss is the goal, the milk should be fat-free or toned. The recipe is to add low-fat milk to a cup of rolled oats. One teaspoon of honey can be added for flavour.

Can oats help with belly fat?

No single food alone can lead to a complete reduction of belly fat. Belly fat is exceptionally normal, especially in women. To reduce belly fat, one should take advice from a certified dietician like Dr Rukhsana Azhar and try to incorporate nutritious food and regular physical activities.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.