Oatmeal is a true all-rounder and contains important nutrients for a healthy and balanced diet. It has become indispensable in many dishes – and for good reason! You can use it in the kitchen as a true all-round talent.
Especially for breakfast, you can start the day with this local superfood. In this article, you will find out why an oat diet is ideal for losing weight, what makes the small flakes so popular, and what delicious variations you can conjure up from oat flakes.
What makes oatmeal so popular?
Oatmeal is popular mainly because it is cheaper than other superfoods, but in no way inferior to them! You can use the flakes to prepare a variety of delicious and diverse dishes, such as overnight oats, Bircher muesli , porridge or shakes. These not only taste delicious but also provide your body with important nutrients.
Additionally, you can buy them in bulk and keep them for up to a year without them going bad. They also help with many diseases, such as diabetes, as they contain beta-glucan. In general, this nutritious grain has a positive effect on the heart and circulation. 1
The National Center for Biotechnology Information (PubMed.gov) has published a study – Fiber and satiety: The effects of oats on satiety. Although more detailed studies are needed to uncover even more details, there is every indication that oat beta-glucan has an extremely positive effect on satiety.
“However, the lack of standardized methods for measuring viscosity and the inherent nature of appetite make it difficult to determine the reasons for inconsistent results of the effects of oats on satiety. Nevertheless, the majority of the evidence suggests that oat β-glucan has a positive effect on the perception of satiety.” 2
How can oatmeal help you lose weight?
Especially if you want to lose weight, oatmeal is an ideal helper. It contains soluble fiber, beta-glucan, and vitamins (vitamin K, vitamin B1). It provides your body with vital nutrients such as zinc, biotin, magnesium, iron, and manganese. It is very filling and particularly effective at lowering your blood sugar levels. This prevents food cravings and boosts your fat burning simultaneously. Oats contain many complex long-chain carbohydrates.
Another advantage is their high protein content. Approximately 100 grams of oatmeal contains 14 grams of protein. This composition will immensely help you lose weight. Additionally, oatmeal provides the right soluble vitamins for healthy hair and nails. However, as with all diets, you should pay attention to how consistently you adhere to them while also keeping an eye on avoiding nutrient deficiency through a diet that is too one-sided. If you keep this in mind, the oat diet can very well help you lose a few kilograms and lead a healthier life! Here are five reasons why you should opt for a hot breakfast when losing weight .
What are the different types of oatmeal?
In principle, oatmeal is divided into tender and granular flakes. All the oat grain is used for the granular flakes. When you boil or soak it, it swells more slowly than tender oatmeal. The delicate flakes are made from the oat groats, i.e., the crushed oat grain. They're especially good for dishes when you don't have much time, as they swell up faster. There are also melted flakes that are rolled from oatmeal.
Great tips for oatmeal – dishes ideal for losing weight
Especially as a healthy breakfast dish , oatmeal is incredibly popular. You can try a variety of different preparations of the oat.
Overnight Oats
Oats taste
Muesli
Of course, you can also stir them into your cereal. Or you can make your own cereal from oatmeal, nuts, and dried fruit. There are no limits to your creativity.
Bircher Muesli
The classic muesli from Switzerland is based on oatmeal and is a healthy blend of strength. To prepare the Bircher Muesli yourself, soften oatmeal with milk and a splash of lemon in the fridge overnight. Then, in the morning, add freshly grated apple, some honey, and yogurt. Your healthy Bircher cereal is ready. This is one of the many delicious options that can help you lose weight.
Porridge
If you enjoy a hot breakfast of oatmeal in the morning, you can prepare a filling porridge. All you have to do is bring your desired amount of flakes to a boil with a little water or milk, stirring constantly. Here, too, you can let your creativity run wild.
For example, stir in de-oiled cocoa powder for a chocolatey taste. You can then garnish your finished porridge with fresh fruit, a handful of nuts, or chia seeds .
Shakes
If you're in a hurry in the morning and can only take something with you on the go, then oatmeal goes perfectly with fruit in a healthy shake. Here too, they can have a positive effect and keep you full for a long time.
As you can see, the oat diet is a real all-rounder and there are many delicious variations you can try for your next breakfast.
Do you already know your BMI value?
With the BMI calculator from Verival, you can quickly and easily calculate your BMI. It does not matter whether you want to lose weight, just want to do something for your health, or are currently engaged in muscle-building training. The Body Mass Index is often the first measurement that shows you whether you have your body weight under control.
Here you can calculate your BMI in a few seconds and find out the background to this value.
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1.Dietetic Products N EFSA Panel on, Allergies (NDA). Scientific Opinion on the substantiation of a health claim related to oat beta glucan and lowering blood cholesterol and reduced risk of (coronary) heart disease pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal . 2010;8:1885. doi: 10.2903/j.efsa.2010.1885
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2.Rebello CJ, O’Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. Published online January 2, 2016:131-147. doi: 10.1093/nutrit/nuv063
