Keto Means
Keto Means
Photo: Ivan Samkov
Oatmeal's effects on your weight largely depend on how it's prepared. While oatmeal with a lot of high calorie add-ons like peanut butter or chocolate chips may promote weight gain, oatmeal made with water, fruit, and minimal sugar is an excellent meal for those trying to lose weight.
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Read More »Oatmeal is a classic and nutritious meal. It’s usually made with instant, rolled, or steel cut oats, plus other ingredients like milk, water, brown sugar, or fruit. That said, some versions of oatmeal are healthier than others. Whereas instant oatmeal with a lot of sugar may lead to weight gain, homemade versions sweetened only with fruit may promote weight loss. No matter your weight goals, you can make small changes to your oatmeal to help you either gain or lose weight. This article explains whether oatmeal can make you gain weight and provides easy tips to make your oatmeal healthier. Share on Pinterest Nadine Greeff/Stocksy United Does oatmeal cause weight loss or weight gain? Oatmeal’s effects on your weight largely depend on how it’s prepared. While oatmeal with a lot of high calorie add-ons like peanut butter or chocolate chips may promote weight gain, oatmeal made with water, fruit, and minimal sugar is an excellent meal for those trying to lose weight. That’s because it’s packed with fiber and numerous nutrients, such as magnesium, vitamin B1, and iron. Depending on the ingredients used, it may also be a great source of protein ( 1 ). In particular, oats are high in beta glucan, a type of fiber that promotes fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may help prevent overeating ( 2 , 3 , 4 ). Furthermore, oatmeal contains complex carbs that help stabilize your blood sugar levels and ward off hunger ( 2 , 4 ). Making oatmeal for weight loss It’s best to prepare your own oatmeal using rolled or steel cut oats, which are less processed, higher in fiber, and lower in sugar than instant varieties. Just 1/2 cup (40 grams) of dry rolled oats contains 150 calories, 5 grams of protein, and 4 grams of fiber ( 5 ). If you prefer instant packets, select unflavored, plain products to control how much sugar you add. You can then add other delicious, low calorie spices, such as cinnamon, vanilla, and apple pie spice. Limiting the amount of sugar keeps the calorie content low and helps prevent a rapid spike and drop in blood sugar that may lead to feelings of low energy and hunger shortly after your meal ( 6 ). Make your oatmeal with water and sweeten it with fresh or frozen fruit to add nutrients and fiber. For extra protein, opt for milk instead of water or try a scoop of protein powder. Summary Oatmeal’s effects on your weight largely depend on its calorie content. For a weight loss version, stick with low calorie ingredients like fruit, spices, and protein powder. Oatmeal for weight gain Oatmeal is also a great meal for weight gain since you can easily add extra calories. First, choose rolled oats, steel cut oats, or unflavored instant oatmeal. This way, you can add healthy, high calorie ingredients while limiting added sugar. Then, choose milk instead of water for extra calories and protein, followed by nutritious, calorie-dense toppings like: almonds
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Read More »This macronutrient helps you stay full and promotes muscle growth after a workout. Options include protein powder, milk, Greek yogurt, and natural peanut or almond butter. Add fresh or frozen fruit. Fruits like oranges, peaches, and blueberries add sweetness, nutrients, and fiber. You may also wish to try puréed fruit, such as puréed strawberries, for a burst of flavor. Summary Adding protein, topping with fruit, and using whole oats are great ways to make your oatmeal more nutritious without compromising flavor.
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