Oats are a common food in daily life. They can be used to make noodles, porridge, and are also high in nutritional value. However, many people who want to maintain their bodies are worried that eating oats will make them gain weight, so they dare not eat them. But does eating oats really make you gain weight?
Will Eating Oats Make You Gain Weight?
Eating oats will not make you gain weight.
Oats are low in sugar, high in fiber, and high in protein. Eating oats will not cause weight gain. On the contrary, because they are rich in dietary fiber, eating oats can actually help with weight loss. Therefore, they are suitable to be consumed during the weight loss period.
Reasons Why Oats Aid in Weight Loss
1. Oats are rich in nutrients such as protein, fiber, and vitamins. Eating oats increases satiety, reducing the intake of other foods and reducing calorie intake.
2. The dietary fiber in oats helps regulate physiological functions and metabolism, reduces cholesterol absorption, promotes intestinal peristalsis, and has a laxative effect. It can help eliminate toxins and waste from the body.
How Effective is Oatmeal for Weight Loss?
The weight loss effect of solely eating oats is limited. It may take a long time to see results by increasing satiety through the dietary fiber in oats. Under normal diet and exercise conditions, eating oats every day for at least 3 months or even longer is necessary to see results.
How to Eat Oats for Better Weight Loss Results
Oat and Pumpkin Porridge
Ingredients: 30g oats, 50g rice, 1 small pumpkin, a moderate amount of sugar.
Instructions:
1. Wash the pumpkin and peel it, then cut it into small cubes. Rinse the rice and soak it in water for about 30 minutes.
2. Place a pot on the stove, add the rice, and boil it over high heat. Reduce the heat to low and simmer for 20 minutes.
3. Add the pumpkin and simmer for another 10 minutes over low heat. Then add the oats and continue to simmer for about 10 minutes. After turning off the heat, you can add a small amount of sugar for seasoning.
Oat and Sticky Rice Porridge
Ingredients: 60g oats, 200g glutinous rice, 30 raisins, a moderate amount of honey.
Instructions:
1. Soak the oats and glutinous rice separately overnight. Wash the raisins with warm water.
2. Put the oats and raisins in a pot, add water, and bring to a boil. Then reduce the heat to low.
3. After cooking for about half an hour, add the raisins and continue cooking for another half an hour until the sticky rice is thick and sticky. Finally, add a moderate amount of honey for seasoning.
What to Pay Attention to When Eating Oats for Weight Loss
1. Although oats are nutritious, they are not easy to digest. Therefore, it is important to control the amount of oats consumed. It is recommended not to exceed 40 grams per day to avoid stomach cramps or abdominal bloating.
2. Oats have a certain effect of lowering blood sugar, so those who already have low blood sugar should eat oats less or not at all.
3. Do not eat oats as the sole food for a long time, as this may lead to nutritional deficiencies.
4. Some people add a lot of white sugar or other ingredients such as creamer, flavorings, and nuts to improve the taste of oats. This is not beneficial for weight loss, so it is better to add less or avoid adding them.
