Oatmeal and oat-based meals have become enduring staples in healthy diets. The whole grain, Avena sativa, is touted as a healthier source of carbohydrates compared to other grains. In addition, oatmeal can be prepared in a variety of ways and is packed with many essential nutrients. However, since oatmeal is a carb, is it really something that could aid in weight loss?
According to many nutritionists, it can! Oatmeal is a healthy food and can be great for weight loss. Here’s all you need to know about how that works.
Oatmeal Nutrition Facts
Since oatmeal is a whole grain, it retains many of the nutrients, minerals, and antioxidants that are removed during the refining process of other grains. Oatmeal also contains more fiber, protein, and fat than other carb sources. Here are the nutrition facts for a cup of uncooked oatmeal according to USDA:
- Total Calories: 307 cal
- Carbohydrates: 54 g
- Protein: 10 g
- Fats: 5 g
- Sodium: 150 mg
- Sugar: 1 g
These other nutrients and minerals can be found in trace amounts per serving:
- Vitamin E
- Amino Acids
How Oatmeal Can Help With Weight Loss
Given the nutritional profile of oatmeal, it is no surprise that it can help you lose weight. Here are the ways it can do so:
Contains a High Amount of Fiber
Fiber is an important type of carbohydrate that cannot be completely broken down by digestive enzymes. Instead, fiber passes through the stomach and intestines, gathering water and other waste before being expelled. This process slows down digestion while also improving gastro-intestinal function.
Promotes a Feeling of Fullness
One particular fiber found in oatmeal, beta-glucan, helps promote satiety, meaning it keeps you fuller for longer. It is a soluble fiber that dissolves in water inside the stomach, turning into a gel-like material that helps you feel full much faster. When you eat high fiber oatmeal, you’re more likely to stop feeling hungry sooner. In addition, beta-glucan prolongs fullness, helping prevent frequent snacking in between meals.
Lowers Cholesterol Levels
Oatmeal has been shown to lower LDL "bad" cholesterol levels for those who consumed two servings every day. These benefits can once again be attributed to beta-glucan, which allows the bad cholesterol to pass through your bowel movements, reducing the amount of LDL circulating in the blood.
Helps Regulate Insulin Levels
Type 2 diabetes has become one of the most prevalent lifestyle diseases in the US. Thankfully, oatmeal has been shown to regulate insulin levels and prevent spikes that can eventually result in diabetes.
When the beta-glucan in oatmeal turns into a gel-like substance, it slows down glucose processing. This more regulated release of sugars into the blood helps the pancreas manage the amount of insulin it releases. Lower insulin levels have been associated with weight loss thanks to these mechanisms.
4 Tips to Maximize Weight Loss With Oatmeal
- Add Oatmeal to Your Meals
Consuming healthy oatmeal cups every day will help you stay full much longer in between meals, so we recommend incorporating it into your meal plan to take advantage of the many health benefits. In general, nutritionists recommend one or two cups of cooked oats per day.
- Make It a Snack
If you can’t incorporate oatmeal into your main meals, why not make it a snack? This whole grain is not just a breakfast food — it can be eaten whenever! In addition, a single cup will help you stay satiated for longer, reducing your cravings and giving you more control over your hunger. So, mix it up with your favorite nuts, seeds, or fruit for a late morning or afternoon snack.
- Avoid Oatmeal Containing Many Additives
Many additives like “natural” flavors and sugars aren’t healthy at all and may cause other issues in your body. They’re also hard to monitor, so you could be consuming a lot without even knowing. Thankfully, low sugar oatmeal cups from Mylk Labs have no artificial flavorings.
You might also be tempted to include other types of flavor enhancers in your oatmeal. Try to avoid using unhealthy fats, like butter, and instead opt for unprocessed whole foods.
- Add Whole Foods to Your Oatmeal
The best way to bring your oatmeal to the next level is to incorporate whole foods like fruit, nuts, or seeds. These extra toppings can add even more flavor and texture to your Mylk Labs instant oatmeal cups as well as help meet your macro nutrient goals. The best thing about whole foods is that they aid against weight loss and make you feel full much faster. They’re also free from additives and can help you avoid other issues like heart disease, certain cancers, and diabetes.
Shop Mylk Labs Healthy Oatmeal Cups
Mylk Labs is your source of healthy oatmeal cups with low sugar and all natural ingredients. Our philosophy revolves around the idea of offering the best-tasting and nutrition-packed oatmeal that fits the lifestyle of busy yet health-conscious individuals. Buy your instant oatmeal cups today!