Oats can prevent mid-morning snacking and unhealthy cravings as it is rich in calories.
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Oatmeal has emerged useful if you are planning to shed those extra calories. It is not only tasty but can be quite filling. When you eat filling foods, it can help you eat lesser calories and lose weight. The presence of beta-glucan in oats can increase the feeling of fullness as it delays the time it takes for the stomach to empty food.
Oats have gained popularity as the low calories and nutrition rich food option. They promote satiety as they contain a soluble fibre namely beta-glucan that forms a gel like substance in the gut which slows digestion and help you keep full for hours. It can prevent mid-morning snacking and unhealthy cravings as it is rich in calories.
The food can provide sustained energy, stabilize blood sugar levels, and support metabolism as they contain protein. Oats have emerged as a healthier alternative for long-term weight management. According to Dr Palaniappan Manickam, a board-certified gastroenterologist based in Sacramento, California, oats can support weight loss as they are rich in fibre that can keep one full for longer and help reduce overeating. 1
Dr Manickam also explained the best ways to consume oats in the video given below:
Controls Appetite: Oats can decrease hunger pangs effectively by enhancing fullness. When you consume oats, it triggers the release of hormones that signals satiety. It implies lesser possibilities overeating and consumption of unhealthy snacks. According to a study featured in National Library of Medicine, “Many observational and clinical studies prove that oats have a positive effect on anthropometric measures like BMI, waist circumference, waist-to-hip ratio, lipid profile, total cholesterol, weight, appetite, and blood pressure.” 2
Helps You Shed Weight: Oatmeal has emerged useful if you are planning to shed those extra calories. It is not only tasty but can be quite filling. When you eat filling foods, it can help you eat lesser calories and lose weight. The presence of beta-glucan in oats can increase the feeling of fullness as it delays the time it takes for the stomach to empty food. It is worth mentioning that beta-glucan can also boost the release of peptide YY (PYY), a hormone created in the gut in response to eating. The satiety hormone can lead to decreased calorie intake and may reduce the risk of obesity, according to a report featured in healthline. 3
According to World Health Organisation, “In 2022, 2.5 billion adults aged 18 years and older were overweight, including over 890 million adults who were living with obesity. This corresponds to 43% of adults aged 18 years and over (43% of men and 44% of women) who were overweight; this is an increase from 1990, when 25% of adults aged 18 years and over were overweight.” 4
Low in Calories, Rich In Nutrition: Oats are low in calories but rich in several nutrients such as magnesium, manganese, phosphorous, and antioxidants. These essential nutrients support metabolism and energy production that help the body burn fat more effectively. Regular consumption of oats will support healthy eating habits as the food is a vital source of sustainable nutrition.
Improves Metabolism: Oats are complex carbohydrates that require more energy for digestion as compared to simple carbs. This process, also called as thermic effect of food, can help with calorie burn during digestion that can support weight loss.
Rich In Antioxidants: The food is an excellent source of antioxidants and helpful plant compounds namely polyphenols. It offers a special group of antioxidants known as avenanthramides. The presence of avenanthramides in oats can help individuals with oxidative stress by stimulation the production of nitric oxide gas. The gas molecule can support in dilating blood vessels, leading to healthier blood flow.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
Dr Dr Palaniappan Manickam Via| Everything you want to ask about oats
National Library of Medicine| Impact of Oats on Appetite Hormones and Body Weight Management: A Review
Healthline|9 health benefits of eating oats and oatmeal
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