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Trendy diets like keto and paleo have made some of our favorite foods, like oats, a no-go — and as a dietitian, I’m just not down with that.
Here’s why oatmeal should be part of your weight-loss plan and how to make it work for you.
There’s So Much to Love About Oatmeal
Look at all oatmeal has to offer. A cup of cooked oats has just 165 calories, along with 28 grams of carbs, 4 grams of fiber, 6 grams of protein and a handful of nutrients like iron, magnesium, zinc, phosphorus, manganese and selenium, according to MyFoodData. In other words, a serving has as much protein as an egg but with more than 15 percent of your fiber needs for the day.
Oatmeal is so special that it has its very own antioxidant called avenanthramides (OK, it may also exist in carnations, but we won’t be filling up on those anytime soon), which also acts as an anti-inflammatory, according to a December 2017 paper in Oxidative Medicine and Cellular Longevity.
It turns out oatmeal-eaters tend to have better diets overall, according to a December 2015 study in Nutrition Research. Specifically, on average, oatmeal-eaters eat get more protein, fiber, vitamin A, thiamin, calcium, phosphorus, magnesium, iron, copper, selenium and potassium than those who shun it.
What the Science Says About Oats and Weight
Nixing oatmeal (and other whole grains for that matter) from weight-loss diets is counterproductive. Not only do they not cause you to gain weight, but they can also actually help you maintain or lose weight.
Here’s what the science says about oats in particular:
Avoid These 3 Common Mistakes
1. The Mistake: Choosing Oatmeal With Added Sugar
The trouble with added sugar is that we need to look for ways to cut it out of our diet, not add or keep it in. Americans currently eat 77 grams of added sugar per day, according to the American Heart Association. That’s more than three times the daily recommended limit!
2. The Mistake: Going Overboard With Portion Size
Too much of anything can be unhealthy — oatmeal included. Oatmeal can be tricky, too, because the portion sizes differ when you’re working with dry oats.
It’s easier when you’re working with cooked oatmeal — a serving is always one cup.
3. The Mistake: Not Adding to Your Oatmeal to Make It a Full Meal
OK, yes, we just built the defense on why oatmeal is such a healthy food — but to make it a balanced meal, you’ll want to consider rounding it out a bit. What do we suggest? Well, oats are a good source of complex carbohydrates, so increasing the protein and fat is an excellent place to start.
The fix: Try adding chia seeds, nut butter or even an egg — yes, savory oatmeal is delish! You can also use milk or a plant-based milk with protein — like flaxseed, soy or pea protein — to make the oats instead of just water.
Here’s some recipes to try:
- Dirty Chai Latte Oatmeal by Love & Zest
- Savory Oatmeal with egg and avocado from Eating Bird Food
- Slow Cooker Blueberry Muffin Oats from Dishing Out Health
