references
American Academy of Family Physicians: “Fiber: How to Increase the Amount in Your Diet”
American Academy of Family Physicians: “Nutrition for Athletes”
Grains & Legumes Nutrition Council: “Oats”
USDA FoodData Central: “Cereals, Oats, Instant”
British Journal of Nutrition: “Systematic Review of the Effect of Processing of Whole-Grain Oat Cereals on Glycaemic Response”
Mayo Clinic: "Dietary fiber: Essential for a healthy diet"
Harvard T.H. Chan School of Public Health: "Oats"
U.S. Department of Agriculture and U.S. Department of Health and Human Services: "2020-2025 Dietary Guidelines for Americans"
Current Developments in Nutrition: "Chronic Vascular Effects of Oat Phenolic Acids and Avenanthramides in Pre- or Stage 1 Hypertensive Adults"
Cleveland Clinic: "My Diabetes Is Controlled — But Why Am I Gaining Weight?"
Johns Hopkins Medicine: "High Cholesterol (Dyslipidemia)"
National Heart, Lung, and Blood Institute: "Your Guide to Lowering Blood Pressure"
Mayo Clinic: "Counting calories: Get back to weight-loss basics"
Mayo Clinic: "Glycemic index diet: What's behind the claims"
Cleveland Clinic: "The Best (and Only) Weight Loss Tips You Need to Know"
Nutrients: "The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis"
One of the best oatmeal for weight loss is steel-cut oats with natural toppings like fruit or nuts.
Image Credit: kasia2003/iStock/GettyImages
Image Credit: kasia2003/iStock/GettyImages
All types of plain oats have the fiber and other nutrients needed to help you lose weight, but steel-cut oats have an advantage because of their lower glycemic index.
Oatmeal makes a great breakfast if you’re trying to lose weight because it’s a dense source of fuel that can keep you fuller for longer to help you avoid eating excess calories later in the day, per the Mayo Clinic.
Though it may be tempting to reach for a protein-fortified instant oatmeal before your workout, stick to plain oatmeal with naturally protein-rich toppings like nut butter or seeds to avoid excess sugar.
Per the 2020-2025 Dietary Guidelines for Americans, adults should aim to eat the following amount of fiber per day:
People assigned female at birth: 22 to 28 g People assigned male at birth: 28 to 34 g
People assigned female at birth: 22 to 28 g
People assigned male at birth: 28 to 34 g
American Academy of Family Physicians: “Fiber: How to Increase the Amount in Your Diet” American Academy of Family Physicians: “Nutrition for Athletes” Grains & Legumes Nutrition Council: “Oats” USDA FoodData Central: “Cereals, Oats, Instant” British Journal of Nutrition: “Systematic Review of the Effect of Processing of Whole-Grain Oat Cereals on Glycaemic Response” Mayo Clinic: "Dietary fiber: Essential for a healthy diet" Harvard T.H. Chan School of Public Health: "Oats" U.S. Department of Agriculture and U.S. Department of Health and Human Services: "2020-2025 Dietary Guidelines for Americans" Current Developments in Nutrition: "Chronic Vascular Effects of Oat Phenolic Acids and Avenanthramides in Pre- or Stage 1 Hypertensive Adults" Cleveland Clinic: "My Diabetes Is Controlled — But Why Am I Gaining Weight?" Johns Hopkins Medicine: "High Cholesterol (Dyslipidemia)" National Heart, Lung, and Blood Institute: "Your Guide to Lowering Blood Pressure" Mayo Clinic: "Counting calories: Get back to weight-loss basics" Mayo Clinic: "Glycemic index diet: What's behind the claims" Cleveland Clinic: "The Best (and Only) Weight Loss Tips You Need to Know" Nutrients: "The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis"
