If you’re someone who has tried everything to maintain a healthy weight, it’s clear by now that diet plays a crucial part in the journey. No matter how much effort you put into exercise or other health practices, what you eat significantly impacts your success. This is what makes whole grains, like oats, a wholesome addition to a weight loss plan; at least that's what most people believe. But the question is: do they really make a difference?
In an interaction with the OnlyMyHealth team, Dr Preeti Nagar, Dietitian at Noida International Institute of Medical Sciences and Hospital (NIIMS), shared her insights and thoughts on the same.
Also Read: Are There Different Types Of Oats? Know the Health Benefits Of It
Benefits Of Oats
"Incorporating oats into your diet can be a healthy choice, whether you're looking to manage your weight, improve heart health, or boost your overall nutrient intake," Dr Nagar said.
According to her, oats offer essential vitamins, minerals, and antioxidants while being relatively low in calories, with various properties that make them a beneficial food to add to one's diet. Some of these include:
- Beta-glucans are soluble fibres that can help lower cholesterol levels and improve heart health.
- Fibre, which supports digestive health by promoting regular bowel movements and maintaining gut health.
- Low glycemic index, which stabilises blood sugar levels
- Minerals like manganese, phosphorus, magnesium, and iron.
Can Oats Help You Lose Weight?
Several studies have backed oats for having a positive effect on weight management. Researchers involved in a study published in the journal Springer suggest that they are high in fibre, particularly beta-glucan, which keeps a person feeling fuller for longer and reduces hunger pangs. This helps in consuming fewer calories overall.
Additionally, oats have a low glycemic index, meaning they cause a gradual rise in blood sugar, preventing crashes that trigger cravings.
Moreover, the complex carbohydrates in oats are digested slowly, providing sustained energy and preventing spikes in blood sugar levels, Dr Nagar said. She re-emphasised the nutritional value of oats, saying that they provide essential vitamins, minerals, and antioxidants while being relatively low in calories.
Things To Consider
While oats are known for their weight-loss benefits, there are a few things to consider before buying them for consumption. These include:
- Look for whole-grain oats that are minimally processed.
- Avoid flavoured instant oats with added sugars.
- Say no to artificial flavours and preservatives in oats.
- Opt for plain oats and add your toppings for flavour.
Oat Recipes To Try
Listing a few of her top favourite oat recipes, Dr Nagar shared:
Overnight oats: Combine oats, milk (or yoghurt), and toppings like fruits, nuts, and seeds in a jar. Let it sit overnight in the fridge for a quick and nutritious breakfast.
Oatmeal with nut butter: Cook oats with water or milk, then swirl in a spoonful of almond or peanut butter for added protein and flavour.
Oat pancakes: Blend oats, bananas, eggs, and a dash of cinnamon to make a healthy pancake batter. Cook on a skillet and top with fresh fruits.
Oatmeal smoothie: Blend oats with fruits, yoghurt, and a splash of milk for a filling and nutritious smoothie.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional before making any dietary changes, especially if you are dealing with any health issues to avoid complications.]