Can oatmeal make you gain weight?

oatmeal & weight gain

Oatmeal is excellent food for losing weight. It’s a good source of protein, fiber, vitamins, minerals, and antioxidants. It can keep you full for a long time. But, you shouldn’t add too much topping. Extra calories from dried fruits, seeds, or nuts can make you fat.

Is oatmeal high in calories?

Oatmeal is good for breakfast. It provides energy that lasts for hours. But, 100g of raw oats have 380 calories.[1] Moreover, a cup of oatmeal has about 160 calories. So, oatmeal is high in calories. We shouldn’t consume too much, if we want to lose weight.

Oats are a good source of plant-based protein

Moreover, oatmeal is rich in protein. A cup contains 5.4g of protein. Most noteworthy, oats contain high-quality protein. It has a better nutritional value than other cereals, due to the high amount of the rare amino acids, lysine and threonine.[2]

Oatmeal contains no fat!

Furthermore, most calories of oatmeal come from carbs and protein. Oatmeal is poor in fat. 100g of oatmeal contains only 1.3g of fat.

Certainly, fat is necessary for good health. But, too much fat makes us gain weight. The body metabolizes fat from food pretty easy. Actually, it can turn fat from food to belly fat in minutes! On the contrary, the body can’t metabolize carbs or protein as easy.

For instance, the body burns about 30% of calories of protein to digest it. Also, it burns up to 15% of carbs.[3] Therefore, following a diet high in protein is good for weight loss, as it burns more calories.

Oatmeal is high in fiber

Additionally, oatmeal is a filling food, as it’s high in dietary fiber. A cup of oatmeal contains 4.5g of fiber. Adequate fiber intake helps us lose weight. On the contrary, low intake of fiber has been linked to obesity!

Unfortunately, most people who follow a standard American diet fail to consume the recommended daily intake of fiber which is about 28g per a 2,000 calorie diet.

Furthermore, fiber needs a lot of place in the stomach. So, foods rich in fiber have a huge satiating effect. We don’t feel hungry for a long time. Therefore, we consume fewer calories in a day.

Vitamins in oatmeal help you lose weight

Additionally, oatmeal is good for weight loss, as it’s an excellent source of many vitamins which are vital for good metabolism.

Iron deficiency may make you fat

Oatmeal is a good source of iron. A serving contains about 11.2 mg! Adequate iron intake from food is necessary for weight loss.

Iron deficiency is the most common nutritional disorder worldwide. Especially, among women who need 18 mg of iron a day. Men need only 8 mg.

Iron is vital for increased energy levels. We need to be more active, in order, to burn more calories. Additionally, overweight people have a higher risk of iron deficiency.[4] They tend to follow a poor diet. Moreover, they can’t absorb all iron from food.

Zinc is necessary for weight loss

Most noteworthy, oatmeal is pretty rich in zinc. 100g contains 0.5 mg of zinc and a serving contains about 1.15 mg! Zinc is vital for the proper function of the body. For instance, zinc is necessary for fertility, increased sex drive, the synthesis of testosterone, the synthesis of collagen, and of course weight loss.

Zinc is important for reduced inflammation. Also, regulates insulin resistance, and appetite in overweight people. So, we should consume lots of foods rich in zinc to lose weight. Oatmeal is an excellent source!

Phosphorus to lose weight

Additionally, oatmeal is pretty rich in phosphorus. 100g contains 80 mg of phosphorus. We need 700 mg of phosphorus a day. Phosphorus is necessary for good health.

Furthermore, we need adequate amounts of phosphorus for a normal body weight. Phosphorus may increase thermogenesis and also provide muscles with more energy.[5] Hence, we are more active throughout the day. So, we burn more calories.

On the contrary, avoid consuming foods high in carbs and low in phosphorus, as they increase insulin release. Constant high levels of insulin may lead to obesity.

Low potassium intake leads to obesity

The recommended daily dose of potassium for men is 3,400 mg and 2,600 mg for women. But, many people fail to consume adequate amounts of potassium.

Low potassium intake may lead to increased body mass index (BMI), obesity, and even type 2 diabetes. Oatmeal contains 70 mg per 100g!

Certainly, consuming foods rich in potassium regularly can help us lose weight. You can add raisins to your oatmeal. They taste great with oats and nuts. Also, they’re pretty high in potassium.

Selenium is good for weight loss

Moreover, oatmeal is a good source of selenium, as 100g contains 4.4 mcg of selenium.

Above all, selenium plays a key role to the good function of the thyroid gland. Thyroid regulates thermogenesis, basal metabolism, and energy levels. Good function of thyroid is necessary for weight loss.

The richest food in selenium is Brazil nuts. Just 1 Brazil nut contains up to 91 mcg of selenium. More than the recommended daily intake dosage which is only 55 mcg.

More about the importance of selenium to weight loss here.

Is oatmeal a good breakfast when trying to lose weight?

Actually, the best time to eat oatmeal is at breakfast. Oatmeal provides steady levels of energy for hours. It’s rich in quality carbs, protein, fiber, and nutrients which burn fat and provide energy. Also, it has a medium glycemic load.

If you want to lose weight, you can use hot water, instead of milk. Cow’s milk has many calories. So, it can make you gain weight.

Moreover, oatmeal is good for breakfast, as it can help the body synthesize serotonin! Serotonin is a hormone that makes us happy. Additionally, serotonin burns fat and helps us lose weight faster!

Last, but not least, oats can be tolerated by most people suffering from celiac disease, helping them improve the nutritional quality of a gluten-free diet. Oatmeal provides high amounts of zinc, iron, phosphorus, potassium, and selenium. Therefore, it protects from nutrient deficiencies!

What happens to your body when you eat oatmeal every day?

If you eat oatmeal every day, you’ll have higher levels of energy throughout the day, lower blood sugar, improved mood, and decreased waist circumference! Certainly, oatmeal is among the healthiest foods you can eat at breakfast.

When can an oatmeal make you fat?

Oatmeal is good for weight loss, but you should be careful. You shouldn’t add too much topping. Avoid adding extra sugar from honey, dried fruits, or marmalade. They’re packted with calories, and they’re low in vitamins.

Moreover, avoid adding more than a handful of nuts and seeds. Although, seeds and nuts are rich in nutrients which burn fat, they contain many calories. So, too many can make you gain weight.

As a rule of thumb, add only a handful of mixed nuts and seeds, such as almonds, hazelnuts, pumpkin seeds, sunflower seeds, flaxseeds, walnuts, etc.

Last, but not least, avoid instant oatmeal. Prefer steel cut, or rolled oatmeal. They’ve a lower glycemic index, as they’re whole oats, and in most cases, they don’t contain extra sugar.