Yes, you *can* lose weight while eating this nutritious carb! A nutritionist explains how to do it correctly.
Oatmeal provides a plethora of health benefits... However, if you have ever been a student of the carb-cutting school, Oatmeal could seem like one of those items you wish you could have but would not ruin your weight-loss ambitions. That is not always the case, according to one dietician who is providing a healthy dose of advice on how to make your cup of oatmeal "support weight reduction," as she explains. You do not have to be afraid—you can get in shape while eating Oatmeal!
According to Katey Davidson, MScFN, RD, CPT (via Healthline), "Some oatmeal varieties are healthier than others... You can make modest modifications to your Oatmeal to help you gain or lose weight, regardless of your weight objectives."
Suppose one of your goals is to lose weight—while eating Oatmeal! —here are Davidson's suggestions.
Pick your oats carefully.
If you are trying to lose weight, Davidson suggests going for rolled or steel-cut oats, which she claims are "less processed, higher in fiber, and lower in sugar" than quick Oatmeal.
Keep an eye on the serving size.
It is tempting to throw a heaping scoop of oats into that pot or bowl, especially when your stomach is grumbling first thing in the morning. However, keep in mind that a half-cup of dried oats is an average serving amount.
According to Davidson, a half-cup of rolled oats contains
- 150 calories (about 12 minutes of running),
- 5 grams of protein, and
- Four grams of fiber (minus your liquid if you are cooking with any milk).
Keep a watch on your sugar intake.
Yes, the maple and brown sugar or peaches and cream flavored oatmeal packets may bring you happily back to childhood... However, even if you buy "better-for-you" flavored Oatmeal with added protein or lesser sugar, it is critical to keep an eye on the sugar content if you are trying to lose weight. This is partly because, as Davidson points out, adding sugar can affect your blood sugar, causing hunger and low energy not long after you eat.
Increase the value of that dish by adding more benefits.
Davidson suggests using pantry staples like cinnamon or a small dab of vanilla extract if you want to add some flavor to your Oatmeal (and who can blame you?). Consider adding fresh or frozen fruit (yes, bananas, mangoes, and berries!) or a scoop of decent protein powder to offer more nutrition.
Also, superb plant-based milk with no added sugars is an excellent choice. Táche pistachio milk, Mooala organic banana milk, and Malibu Mylk's unsweetened vanilla organic flax milk are among our favorites right now!