Weight loss is a goal that a majority of people want to achieve. From diet to workout, sleep and more, there are several factors that play crucial roles in weight loss.
Amongst all of these, your diet has a significant influence on your weight loss journey. Hence, you should consume food that aids in weight loss. One such food that has become popular for its benefits is oats.
Several claims say that oats can help you shed kilos. Read on to know if they are truly beneficial for weight loss.
Oats is not only nutritious but also have several properties that make them effective for weight loss. They are rich in fibre, especially a type called beta-glucan, which slows down and keeps you feeling full for longer periods. Oats can also help reduce hunger and your temptation to snack between meals, which is important when you’re trying to lose weight.
Unlike other foods that cause blood sugar spikes and crashes, oats release energy slowly into the bloodstream, which helps to stabilise your energy levels and also manage your cravings.
How Oats Help With Weight Loss?
High in Soluble Fibre(Beta-Glucan)
Oats have a special kind of fibre called beta-glucan, which absorbs water and forms a gel in the stomach. This slows down digestion, keeping you full for longer and also, reducing your overall calorie intake. It also benefits the healthy bacteria, which helps in digestion and weight management.
Low Glycemic Index (GI)
Oats have a low GI, which means they release glucose into the bloodstream slowly. This steady release prevents blood sugar spikes that cause energy crashes and cravings, making it easier to stick to a calorie-controlled diet.
Appetite Control
Oats help to reduce hunger pangs and control appetite by promoting fullness and triggering the release of hormones that signal satiety. This means lesser chances of overeating and consuming unhealthy snacks.
Low Calorie, Nutrient-Dense
Oats are naturally low in calories but rich in nutrients like magnesium, manganese, phosphorus, and antioxidants. These nutrients help in metabolism and energy production, helping the body burn fat more efficiently.
Improves Metabolism
Oats are complex carbohydrates, which require more energy to digest compared to simple carbs. This process, also known as the thermic effect of food, helps in calorie burning during digestion, supporting .
Benefits Gut Health
Oats have fibre that nourishes the beneficial gut bacteria. A healthy gut microbiota improves digestion, reduces inflammation, and can help regulate appetite hormones, all of which help in weight management.
Reduces Belly Fat
Consuming oats regularly can aid in reducing visceral fat (belly fat) by stabilising and insulin levels, improving fat metabolism, and preventing fat accumulation in the abdominal area.
Sustained Energy
Oats have complex carbs that release energy gradually, making them an excellent pre-workout meal. This helps maintain stamina during exercise without energy crashes, which also helps in muscle recovery and fat loss.
Tips For Eating Oats For Weight Loss
- Opt for plain, whole oats like rolled oats or steel-cut oats instead of instant oats that usually have added sugars.
- Avoid topping oats with excessive sugar, honey, or high-calorie nuts and dried fruits.
- Add fresh fruits, seeds, or a spoonful of yoghurt for added flavour and nutrients without adding too many calories.
- Control portion sizes; even healthy foods can lead to weight gain if eaten in large amounts.
- Use oats as a breakfast option or pre-exercise meal for sustained energy and appetite control.