There is no doubt that oatmeal is one of the healthiest breakfast options as it is low in calories, high in beta-glucan (a type of soluble fiber), protein, and a host of other essential trace elements such as copper, iron and manganese, zinc, magnesium, folic acid, etc. Although oatmeal contains carbohydrates, they are complex carbohydrates that do not cause insulin to rise and raise blood sugar levels. It's also gluten-free and high in antioxidants. That's a whole load of nutrients packed into a simple bowl of oatmeal. This may look boring, but a great meal if you're trying to lose weight. Oatmeal has so many health benefits, but then you have to acquire a taste for it as most people find it to be a boring meal and a completely tasteless breakfast option to make a staple of their diet. But as we mentioned earlier, if you want to lose weight you need to make oatmeal a staple in your diet, but be careful because these 8 oatmeal mistakes can actually make you fat and stall the weight loss process.
Benefits of Eating Oatmeal Daily:
Oatmeal with the scientific name Avena sativa is available in rolled, steamed, and instant varieties and is a popular breakfast in most western countries. Oatmeal has the ability to absorb fluids and its high fiber (beta-glucan) content will keep your stomach full for a longer period of time; You wouldn't feel the need to have a snack often, which will help you accumulate unwanted calories throughout the day. Studies have shown that people who eat hot-boiled oatmeal for breakfast feel full longer and do not crave food throughout the day.
Nutritional information of oatmeal:
In terms of nutritional value, one cup of oatmeal has only 300 calories and 10 grams of protein, 5 grams of fat and 8 grams of fiber and 0.8 grams of natural sugar. Oatmeal is high in fiber, which will help you feel fuller for a long time, which in turn will help you control the snacking and nibbling. In terms of the percentage of fat in oats, it differs mainly from the type of oats you consume. Whole oats contain more fat than most other grains and are between 5 and 9%. It consists mainly of unsaturated fatty acids. Pure oats are gluten-free.
8 Oatmeal Mistakes That Will Make You Fat?
Knowing how to properly eat oatmeal can save you extra calories. Not many people like the taste of oats, and yet they forcibly include it in their diet to lose weight, despite the fact that they have tweaked a lot and added unnecessary toppings that turn oatmeal from a healthy food into a high-calorie indulgence. If you eat it wrong, oatmeal can lose all of its glory in weight loss circles. Here are 8 oatmeal mistakes that will make you fat.
1. Flavored oats are not the same as regular oats: This is the worst way to eat oats, and it does so regularly. Avoid instant oats as they are often loaded with sugar, which adds calories without adding to the nutritional value of the oats. Always choose plain oats with no added flavors or flavor enhancers. These oats claim to give flavor and taste to oats, but they are loaded with artificial sugar, spices, sugar, vegetable oil, transfat, and various flavor enhancers. If you eat flavored oats daily, you inevitably become overweight in a short period of time.
2. Are you overeating this healthy food? Yes, there's no argument that oats are perfectly healthy, but they still have calories, around 300 calories in a single cup. If you eat oats without practicing portion control, the calories must add to your weight. It is important to count the calories of any food, even if they appear extremely healthy – in order to maintain the calorie deficit and lose weight effectively.
3. You can take oats from a healthy breakfast to a high-calorie indulgence. So: Are there too many high-calorie toppings in your bowl of oatmeal for breakfast? You should eat oats with fiber and toppings rich in vitamins. This will help you lose weight. Fiber keeps you full so you overeat less often. Simply adding more fiber to your diet is one of the easiest ways to lose extra calories. Avoid fatty toppings like peanut butter to keep your caloric intake low. Consider strawberries, Greek yogurt, sliced apples, kiwi, and oranges to add flavor to the oats. If you want a bit of sweetness, you can add 1 tablespoon of honey, but skip sugary syrups, candied fruit, and date syrup to add sweetness. Some people even add chocolate chips to their bowl of oatmeal!
4. Only eat oats for breakfast? While oats are quite filling, eat boiled eggs or other sources of protein for a healthy meal and to help you get through the day. A protein and fiber high breakfast will keep your cravings away and help you eat mindfully.
4. Instant Oats vs Oatmeal and Steel Cut Oats: Instant Oats is the most processed version of oats, which is easy to cook compared to oatmeal or steel cut oats. All three retain their nutritional value, but instant oats raise blood sugar levels and that's not good for someone trying to lose weight. Oatmeal and steel cut oats take their own sweet time to cook, but they don't raise insulin levels and they take longer to digest. Switch to oatmeal if you find the texture of steel oats too coarse and tough. This is why Rati Beauty weight loss programs are promoting the use of oatmeal in their recipes.
5. Say no to oats with dehydrated fruits: Some boxes of oats contain artificial sugar, dehydrated fruits that are high in white sugar. This is not a good start to the day!
6. Why add sugar? We're totally against the idea of cooking oatmeal with refined sugar to make it sweet. What is the purpose of oatmeal in raising blood sugar and, with its sugar content, triggering the formation of new fat cells?
7. They add low-fat or non-fat milk: when the fat content is ripped out of foods it usually becomes dull and tasteless. To appeal to consumer taste buds, companies add things like piles of sugar, refined carbohydrates, salt, emulsifiers, and thickeners that add a high amount of calories to the body. Such a tendency defeats the whole purpose of actually becoming "low fat" in order to lose weight. Whole milk is much better than skimmed or low-fat milk when you are thinking about weight loss. Good fats help the body absorb essential vitamins, all of which are needed for good health and weight loss in general. Fat is needed to help build cell membranes and produce hormones. When there is an imbalance in hormones, disorders like PCOD and hypothyroidism make losing weight much more difficult.
8. They add artificial sweetener: Artificial sweeteners are counted as added sugar and are low in nutritional value and just as bad as white table sugar. Add fresh fruit or banana puree to add sweetness to the oat bowl and avoid white sugar entirely to lose weight.
In conclusion, oatmeal is said to be an extremely nutritious food that is high in fiber, protein, and minerals. It's one of the best healthy breakfast options. Remember, however, that to stop gaining weight, you need to eat it right. To maximize the benefits of this slimming friendly meal, you should ingest it in the ways we mentioned earlier. Not only does this keep you full for a long time, but it also provides the necessary nutritional benefits so important to good health.