There are a huge number of health fanatics out there. Everyone is very conscious about on eats. But have you ever thought about is oatmeal healthy for you? Does oatmeal make you gain weight? Or does it help you lose weight?
The effects of oatmeal on your weight are primarily dependent on how it is prepared.
While oatmeal with many high-calorie add-ons like peanut butter or chocolate chips may cause weight gain, oatmeal made with water, fruit, and little sugar is a great weight-loss breakfast.
This is due to its high fiber content and minerals, including magnesium, vitamin B1, and iron. It could potentially be a good source of protein, depending on the components utilized.
Beta-glucan, a type of fiber found in oats, enhances fullness by delaying stomach emptying and activating the production of peptide YY, a fullness hormone that may help reduce overeating.
Oatmeal also contains complex carbohydrates, which aid in maintaining blood sugar levels and preventing hunger.
Making weight-loss oatmeal
Make your oatmeal with wrapped or steel cutting oats that are less refined, higher in fiber, and less in sugar than immediate oatmeal. A half-cup of dry-rolled oats (40 grams) has 150 calories, 5 grams of protein, and 4 grams of fiber.
If you desire instant packages, use unflavored, essential items to keep your sugar intake under control. After that, you can add other low-calorie spices like vanilla, cinnamon, and apple pie flavor.
Limiting sugar maintains the calorie count low and prevents a quick rise and fall in blood sugar, leading to sensations of fatigue and appetite shortly after eating.
Oatmeal can help you gain weight.
Because you can add extra calories to oatmeal, it’s also a fantastic meal for weight growth.
First, choose unflavored instant oatmeal, rolled oats, steel-cut oats, or rolled oats. This allows you to include healthy, high-calorie foods while reducing additional sugar.
Then, instead of water, pick milk for added calories and protein, and top with nourishing, calorie-dense ingredients like:
- Flaxseed
- Walnuts
- Almonds
- Honey
- Peanut Butter
- Dates and apricots
Finally, add a splash of sweetness and nutrients to your oats by topping them with fresh or frozen fruit.
These nutrient-dense, calorie-dense substances help you achieve a calorie surplus for weight growth by increasing your total daily calorie intake.
What about ready-to-use packets?
Even if you aim to gain weight, sweetened instant oatmeal should be avoided. This is because these goods are typically heavy in sugar and poor in fiber.
One packet of flavored instant oatmeal, for instance, includes about 13 grams of sugar. Because the usual serving size is two sachets, a single meal can consist of approximately 26 grams of sugar.
Sugar consumption is linked to increased weight and illnesses such as diabetes and heart disease.
Tips for making healthier oatmeal in general
- Here are some suggestions for improving the nutritional value of your oatmeal:
- Presweetened quick oatmeal should be avoided. Unsweetened quick oats, rolled oats, or steel-cut oats are better options.
- Spices can be used to provide flavor. Spices like nutmeg, cinnamon, and vanilla pack a taste punch without packing on the pounds.
- Keep an eye on your portion sizes. Oatmeal in larger quantities contains more calories, whereas smaller amounts include fewer. Read the nutrition label on each item and measure your servings with a measuring cup or a kitchen scale to figure out how many calories you’re getting.
- Increase the amount of protein you use. After an exercise, this macronutrient keeps you full and encourages muscular growth. Protein powder, milk, Greek yogurt, and natural peanut or almond butter are good choices.
- Fruit can be added fresh or frozen. Sweetness, minerals, and fiber are added by fruits like orange, apricots, and berries. Puréed fruits, such as puréed strawberry, can also be used to add a burst of flavor.
Conclusion
Oatmeal is a great breakfast choice whether you’re looking to obtain or lose weight. Choose unsweetened quick oatmeal or prepare your own with rolled or steel-cut oats, depending on your health goals.
Herbs, frozen or fresh fruit, and protein powder are all low-calorie, nutritional foods to use for weight loss.
Choose high-calorie foods like milk, almonds, peanut butter, honey, and fresh or frozen fruit if you’re aiming to gain weight.
You may enjoy nutritious food while meeting your health objectives by making modest changes to your oatmeal.
