A cup of oatmeal is good for weight loss. It regulates appetite, and it’s packed with nutrients that are involved in energy metabolism! But, much higher amounts can make us fat, as oatmeal has many calories.
Oats in the Mediterranean Diet
Oats are not traditionally associated with the Mediterranean region in ancient times. The warm, dry climate of the Mediterranean wasn’t ideal for large-scale oat cultivation, as oats tend to thrive better in cooler, temperate climates.
Instead, ancient Mediterranean civilizations like the Greeks, Romans, and Egyptians primarily cultivated grains such as wheat, barley, and rye. These grains formed the basis of their diets, with bread being a central food item.
While oats were not a major crop in the ancient Mediterranean, they can certainly fit into the modern Mediterranean diet. The Mediterranean diet is flexible and focuses on whole, minimally processed foods like fruits, vegetables, legumes, whole grains, nuts, seeds, olive oil, and lean proteins.
Oats, as a whole grain, align with these principles. Oats provide a good source of fiber, particularly beta-glucan, which has been shown to support heart health by lowering cholesterol levels. They are also rich in vitamins, minerals, and antioxidants.
Oatmeal or oat-based snacks can be part of a Mediterranean-style diet when prepared with healthy ingredients. For example:
- Oatmeal with fresh fruits, nuts, seeds, and a drizzle of honey is a Mediterranean-friendly breakfast option.
- Oats can also be used in recipes such as energy bars, granola, or mixed into Mediterranean-inspired dishes like yogurt bowls with fruit and nuts.
Oat History
Oats were originally cultivated in areas with cooler climates, like northern Europe. The history of oat cultivation dates back thousands of years, with archaeological evidence suggesting that oats were used as a food crop in Central Europe as early as the Bronze Age.
They became a staple in northern European regions such as Scotland and Scandinavia, where they were used to make porridges, breads, and other food items.
In the Mediterranean region, oats may have been known but were not a major food source compared to wheat or barley. As global trade expanded in later centuries, oats became more widely available, but their large-scale cultivation and consumption in the Mediterranean never reached the level seen in cooler regions.
Today, however, oats are easily incorporated into a Mediterranean diet, especially in their whole form, providing valuable fiber and nutrients.
More than 2 cups of oatmeal a day can make you fat
Although oatmeal is rich in nutrients that burn belly fat, too much can make us gain weight. Oatmeal has many calories. A cup of oatmeal has 166 calories.[1]
Therefore, just a cup of oatmeal provides 8% of the Daily Value on a 2,000 calorie diet. 2 cups of oatmeal have more than 330 calories, or 16% of the DV. Too many cups of oatmeal can make you fat!
A cup of oatmeal regulates appetite!
Although oatmeal has many calories, it can regulate total energy intake. Just a cup of oatmeal can keep us full for many hours! Oatmeal is a super filling food, as it’s rich in water, protein and fiber. A cup contains 5.9 grams of protein, 4 grams of fiber and almost 200 grams of water! Foods high in water, protein, and fiber promote satiety.
Dry oats contain 10.1 grams of fiber per 100g. A cup of dry oats provides 8.18 grams of fiber, which is 23% of the minimum required daily intake.
Moreover, instant oatmeal has 1.9 grams of fiber per 100g. A cup of cooked oatmeal with water or milk has 4.56 grams of fiber. This amount is 13% of the Daily Value.
However, we could boost our daily fiber intake by consuming old-fashioned rolled oats. They’re low-processed whole-grain oats. Rolled oats have 10.4 grams of fiber per 100g!
Moreover, oat flour is a good source of dietary fiber. Whole grain oat flour has 12.9 grams of fiber per 100g. Oat bread has about 4 grams of fiber. A small slice of oat bread contains 1.1 grams of fiber or 3% DV. Just for comparison, barley, wheat, and rice bread have only 3.6, 4, and 4.9 grams of fiber per 100g, respectively.
Other oatmeal products high in fiber are:
- cookies with 2.8 grams of fiber per 100g. An oatmeal cookie provides 1.26 grams of fiber or 4.5% of the DV.
- muffins with 1.5 grams of fiber per 100g. A large oatmeal muffin provides 2.7 grams of fiber or 10% of the DV.
- crackers with 6.9 grams of fiber per 100g. A cracker provides 0.69 grams of fiber.
- bagels with 3.6 grams of fiber per 100g. A large bagel provides 4.7 grams of fiber or 17% of the DV.
Oats are among the richest grains in fiber.
Benefits of Fiber for Weight Loss
High-fiber foods take longer to digest, helping you feel fuller for longer periods. This can reduce overall calorie intake by curbing hunger and preventing overeating, supporting weight loss efforts.
Dietary fiber slows down the digestion and absorption of nutrients, including carbs and fats. This can help stabilize blood sugar levels and prevent rapid spikes and crashes, promoting steady energy levels and reducing cravings for sugary or high-calorie foods.
Fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting a healthy balance of gut microbiota. A healthy gut microbiome is associated with improved digestion, better nutrient absorption, and reduced inflammation, which can support overall well-being and weight management.
Adequate fiber intake is essential for maintaining regular bowel movements and preventing constipation. A healthy digestive system ensures efficient waste removal and toxin elimination, supporting optimal metabolism and weight loss.
A diet high in fiber is associated with a reduced risk of various chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
Most noteworthy, oatmeal is among the richest foods in beta-glucan. This is a type of fiber that lowers LDL cholesterol levels!
By promoting weight loss and improving overall health markers, fiber-rich foods contribute to long-term disease prevention and management.
The importance of Protein for Weight Loss
Furthermore, oatmeal contains high-quality protein. It has a better amino profile than other cereals.[2]
Dry oats contain 13.2 grams of protein per 100g or 10.7 grams per cup. Instant oatmeal made with water contains 2.3 grams of protein per 100g or 5.4 grams of protein per 1-cup serving.
The protein content of oats depends mainly on the processing methods as well as the oat variety.
Not only is oatmeal high in protein but also, it has a great amino acid profile. Oatmeal is high in most essential amino acids: isoleucine, leucine, lysine, threonine, phenylalanine and valine. However, oats have low amounts of methionine and tryptophan.[3]
How to eat Oats to get more Protein?
We have to get all essential amino acids from food. But, only a few plant-based foods contain all essential amino acids. Therefore, we have to eat a wide variety of plant-based foods to get all of them.
On the other hand, animal-based foods are complete protein. They contain all essential amino acids. So, oatmeal made with cow’s milk is a high-quality protein-rich meal.
With Foods rich in Methionine
Firstly, you can add a tbsp of cashews or sunflower seeds to your oatmeal. They’re great dietary sources of methionine. You could add Brazil nuts as well. They’re the richest common plant-based food in methionine.
With Foods rich in Tryptophan
Furthermore, seeds and nuts, such as pumpkin seeds, chia seeds, flax seeds, and cashews are high in tryptophan. Banana is a great dietary source as well. You could add them to your favorite oatmeal recipe for a high-quality protein-rich meal.
In addition, you could also prepare oatmeal with peanut butter, as it’s rich in both methionine and tryptophan!
Also, you could add a tbsp of soy powder protein to your oatmeal. Soybeans are among the few plant-based foods containing all essential amino acids!
Why should I eat protein-rich foods while Dieting?
Protein offers several benefits when included in a weight-loss diet. Protein-rich foods have been shown to increase feelings of fullness and reduce appetite, which can help control calorie intake and prevent overeating. This is because protein takes longer to digest compared to carbs and fats, leading to prolonged feelings of satisfaction and reduced hunger.
Protein consumption stimulates the release of hormones involved in appetite regulation, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which help signal fullness and reduce food intake.
When following a calorie-restricted diet for weight loss, there is a risk of losing lean muscle mass along with fat tissue. Adequate protein intake can help preserve muscle mass during weight loss by providing the essential amino acids necessary for muscle repair and maintenance.
Additionally, protein has a higher thermic effect compared to carbohydrates and fats, meaning that the body expends more energy to digest, absorb, and metabolize protein. This can slightly increase overall calorie expenditure and contribute to weight loss efforts.
Consuming sufficient protein while dieting can help promote fat loss while preserving lean muscle mass. This can lead to improvements in body composition, including a reduction in body fat percentage and a more toned appearance.
Stabilized Blood Sugar Levels: Including protein in meals and snacks can help slow down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels. This can help prevent spikes and crashes in blood glucose levels, reducing cravings for sugary foods and promoting better appetite control.
What’s the Glycemic Index of Oats?
Keep in mind that high portions of oatmeal may spike blood sugar. Instant oatmeal has a moderate to high Glycemic Load between 13 and 23.[4]
The Glycemic Load of oatmeal depends on the production methods. For instance, steel-cut oats have a much lower Glycemic Load as compared to instant oatmeal.
Vitamins in oatmeal promote weight loss
Additionally, oatmeal is good for weight loss, as it’s an excellent source of many vitamins, minerals, and other compounds, which are involved in fat metabolism.
Iron
Oatmeal is a good dietary source of iron. Iron is vital for increased energy levels. It helps us be more active. So, we burn more calories. Iron is a key component of hemoglobin, which is a protein of red blood cells that transfers oxygen from the lungs to the tissues.
Additionally, iron supports muscle metabolism and healthy connective tissue. Also, it’s crucial for energy metabolism, cellular functioning, physical growth, neurological development, and the synthesis of some hormones, amino acids, and collagen.[5,6]
But, iron deficiency is the most common nutritional deficiency worldwide! It may lead to serious side effects, such as gastrointestinal disturbances, weakened immune function, and fatigue.[7]
Overweight people have a higher risk of iron deficiency. They tend to follow a poor diet. Moreover, they can’t absorb all iron from food. Iron deficiency is the most common nutritional disorder worldwide.[8]
Oatmeal has a moderate iron content. Dry oats have 4.25 mg of iron per 100g or 3.4 mg per cup. Instant oatmeal contains about 0.7 mg of iron per 100g or 1.6 g per a typical 1-cup serving.
Moreover, certain brands enrich oats with minerals like iron and zinc and even B vitamins. Fortified instant oatmeal contains up to 4.7 mg of iron per 100 or 11.2 mg of iron per serving!
Therefore, regular oatmeal provides about 9% of the recommended daily intake of iron per serving, while enriched instant oatmeal provides up to 62%.
The iron content of oatmeal is the same, no matter what you make it with water, milk, or any plant-based milk. Both cow’s milk and plant-based milk are naturally poor in iron. Only fortified milk may contain decent amounts of iron.
Don’t eat Oats with Iron-rich foods
Although oatmeal can help us meet the recommended daily intake of iron, we shouldn’t depend on it to meet our daily needs.
Oatmeal is high in phytate. Phytate is beneficial for health. This substance may help lower blood glucose and lipid levels. Also, it seems to have antioxidant and even anticancer properties.[9]
On the other hand, phytate is also known as an anti-nutrient. It inhibits the absorption of non-heme iron as well as other minerals like zinc.[10]
So, you better avoid eating oatmeal with other foods high in iron.
Zinc
Most noteworthy, oatmeal is a good dietary source of zinc. It contains 0.5 mg of zinc per 100g or 1.15 mg per serving! Zinc is vital for the proper function of the body. For instance, zinc is necessary for the synthesis of testosterone and collagen, which are crucial for a lean body. Moreover, zinc is good for weight loss, as it regulates insulin resistance and appetite in overweight people.
Phosphorus
Additionally, oatmeal is a good dietary source of phosphorus. It contains 80 mg of phosphorus per 100g. A serving provides 26% of the DV. Phosphorus burns belly fat, as it increases thermogenesis. Also, it provides the muscles with energy and helps us be active.[11]
Potassium
A cup of oatmeal provides 5% of the DV. A diet high in potassium supports weight loss. Low potassium intakes may lead to increased body mass index (BMI), obesity, and even type 2 diabetes.
Selenium
Moreover, oatmeal is a good source of selenium. A cup provides almost 13% of the DV. Selenium plays a key role in the good function of the thyroid gland. The thyroid regulates thermogenesis, basal metabolism, and energy levels. Good function of the thyroid is necessary for weight loss.
GABA
Furthermore, oatmeal is one of the richest foods in GABA. GABA is a chemical in the body that may control blood glucose levels, improve insulin resistance, promote weight loss, and increase muscle mass! Zinc in oats regulates the release of GABA!
Tryptophan
Also, oats are a good dietary source of tryptophan. First, tryptophan plays a key role in the synthesis of serotonin. Serotonin enhances weight loss. Moreover, tryptophan can be converted into niacin. Niacin is a B vitamin, which is also beneficial for weight loss.
What’s the best time to eat oatmeal for weight loss?
Breakfast
The best time of the day to eat oatmeal for weight loss is at breakfast. The body stores excess carbs as muscle glycogen. Carbs in a cup of oatmeal won’t make you fat.
The body has increased insulin sensitivity in the morning. It regulates glucose responses better. More carbs are stored as muscle glycogen when consumed in the morning, instead of belly fat.
You could add 1-2 teaspoons of honey to your oatmeal. As honey has dozens of phenolic compounds, it protects the skin and eyes from oxidative stress due to sunlight and air pollution. Honey is the only traditional sweetener on the Mediterranean diet. It’s been used for centuries for good health and supports weight loss.
On the contrary, late-night meals high in carbs have been associated with a high risk of obesity. So, it’s better to avoid consuming oatmeal at dinner.[12]
Moreover, eating a cup of oatmeal at breakfast naturally increases serotonin levels. It helps the body synthesize more serotonin! Not only does serotonin support weight loss, but also improves our mood!
You can add a tsp of cinnamon to your oatmeal, as cinnamon regulates postprandial glucose responses!
Muesli and granola are other healthy oat-based snacks that support weight loss.
After Exercise
There are several types of oats. Steel-cut oats, rolled oats, and oat bran are richer in fiber and require cooking. So, they’re preferable for consumption after exercise. On the other hand, instant oats are processed oats that are more easily digested and can be eaten right away without cooking.
The glycemic index of quick oats is about 66, meaning that they don’t spike blood sugar levels. They provide steady energy levels to the working muscles.
Sprinkle some cinnamon on oatmeal. It regulates blood glucose responses and protects athletes who perform exhaustive workouts from exercise-induced oxidative damage![13]
Oats naturally contain no gluten. A diet low in gluten may reduce inflammation and improve gut functions. Endurance athletes may benefit the most from a gluten-free diet.[14]
In addition, eating oats a couple of hours before a workout may support physical performance because oats are among the richest foods in beta-glucan. According to studies, a diet high in beta-glucan may improve muscle strength as well as aerobic endurance in athletes.
Furthermore, beta-glucose can reduce the absorption of cholesterol and fat. This is important for people who consume high amounts of animal-derived foods for increased protein intake like most athletes do.
Also, beta-glucan appears to reduce cell damage in muscle tissue! Additionally, it fights fatigue, as it’s involved in the metabolism of lactic acid and creatine. Moreover, beta-glucan reduces muscle recovery time. It enhances the antioxidant defenses of the body.[15,16]
Also, according to studies, the consumption of oatmeal before high-intensity interval training (HIIT) may mitigate exercise-induced free radical production. Effective neutralization of free radicals is vital for delaying fatigue and faster muscle recovery after strenuous exercise.[17]
They’re also one of the richest common foods in manganese (59% DV). Manganese is an essential cofactor for many enzymes, which are involved in protein and glucose metabolism. Moreover, it protects athletes from fractures, as it plays a key role in bone formation!
Copper in oats (19% DV) is involved in energy production, promotes iron absorption, and helps produce collagen and build connective tissue, while zinc (21% DV) supports muscle gain and strength, as well as stamina. Zinc is involved in protein synthesis, oxygen delivery, and the development of type I muscle fiber!
Additionally, they have decent amounts of:
- magnesium (15% DV), which decreases lactate production, and regulates blood glucose levels.
- thiamine (15% DV). Strenuous exercise depletes thiamine.
- pantothenic acid (15% DV), which is necessary for energy production and absorption of iron.
- iron (12% DV), which is crucial for energy metabolism and oxygen transport to the muscles.
What’s the Worst time to eat them?
The worst time of the day to eat oatmeal is rght before exercise. Fiber in oats may cause stomach discomfort, bloating, abdominal cramps, or many other gastrointestinal problems. Hence, a snack high in fiber right before exercise can impair athletic performance.
It’s a common mistake to prepare oatmeal or other oat recipes with too many ingredients. The body requires too much energy for its digestion. If you feel lethargic after eating oats, you should consume smaller portion sizes or add fewer ingredients.
The pre-workout meal should be light and poor in fiber.
As a rule of thumb, athletes of bodybuilding or other athletes who perform resistance training for muscle gain or strength could eat a cup of instant oats a couple of hours before going to the gym. Endurance athletes could eat half a cup of cooked oats 2–3 hours before a race.
Other ways to eat oats for weight loss
You could add 1–2 tablespoons of oats to many recipes to increase the finer, protein, and antioxidant content of a meal. For instance, an oats egg omelet is one of the most filling and nutrient-dense foods you can eat. It also supports weight loss.
Can oatmeal make you fat?
Oatmeal is good for weight loss, but you should be cautious with portion sizes. More than a cup per day can make you fat.
Furthermore, you shouldn’t add too much topping. Avoid adding extra sugar from honey, dried fruits, syrup, marmalade, or any other sweetener. Sugar provides too many extra calories.
Even adding healthy foods, such as seeds and nuts, to your oatmeal, can make you gain weight. Although seeds and nuts are rich in nutrients that burn belly fat, they contain many calories. Eat seeds and nuts, such as almonds, walnuts, sunflower and pumpkin seeds in moderation.
Who should avoid consuming Oats?
People with Diabetes
Oatmeal consumption has a beneficial effect on glucose and lipid profiles in patients with type 2 diabetes!
Oats are among the best dietary sources of beta-glucan, a type of fiber that regulates blood sugar levels and can lower high cholesterol.
In addition, oatmeal may protect from chronic inflammation of arteries and atherosclerosis. So, it’s good for the heart.[13]
Furthermore, according to studies, oats may reduce concentrations of HbA1c, fasting blood glucose, total cholesterol, as well as LDL-cholesterol. Most noteworthy, oatmeal helped patients with type 2 diabetes to significantly reduce their required daily insulin doses.[14,15]
In any case, you could eat only small portions.
Certainly, you should consult your physician before eating oatmeal.
People on Keto
Oatmeal isn’t keto-friendly. A small serving has more than 30 grams of carbs. People who follow a ketogenic diet should typically consume no more than 20-50 grams of carbs a day. So, just a small serving of oatmeal can exceed the maximum allowed carbohydrate intake![16]
People with Celiac Disease
Oats are tolerated by most people suffering from celiac disease, helping them improve the nutritional quality of a gluten-free diet.