I am Simran Wadhwa nutritionist at The Kenko Life.
Oatmeal is a type of porridge made from oats, which are whole grains. It is typically prepared by cooking oats in water or milk until they soften and absorb the liquid. Oatmeal can be made from different types of oats, including:
- Steel-Cut Oats: Whole oat groats that are chopped into pieces. They have a chewy texture and take longer to cook.
- Rolled Oats: Oats that are steamed and then rolled flat. They cook faster than steel-cut oats and have a softer texture.
- Instant Oats: Pre-cooked and then dehydrated oats that cook very quickly, usually just by adding hot water.
Oatmeal is often enjoyed as a breakfast dish or as a snack and can be topped with various ingredients like fruits, nuts, honey, or yogurt. It’s known for being nutritious, providing fiber, protein, vitamins, and minerals, making it a healthy choice for many people.
Oatmeal can be a great option for weight loss! Here are some reasons why:
- High in Fiber: Oatmeal is rich in soluble fiber, which helps you feel full longer. This can reduce overall calorie intake throughout the day.
- Low in Calories: When prepared with water or low-fat milk, oatmeal is relatively low in calories, making it a healthy choice for breakfast or a snack.
- Nutrient-Dense: Oatmeal is packed with essential nutrients like vitamins, minerals, and antioxidants.
- Versatile: You can customize oatmeal with various toppings like fruits, nuts, and seeds, or make it in an Indian prep like an upma with a lot of vegetables which can add flavor and additional nutrients without excessive calories.
- Stabilizes Blood Sugar: The fiber in oatmeal can help stabilize blood sugar levels, preventing spikes and crashes that can lead to cravings.
To maximize its benefits for weight loss, avoid adding too much sugar or salt or high-calorie toppings. Instead, consider using fresh fruits, a sprinkle of cinnamon, or a small amount of honey for sweetness. Overall, oatmeal can be a healthy and satisfying part of a weight loss plan!
