Oatmeal contains both soluble fiber (like beta glucan) and insoluble (non-dissolvable) fibers. For weight loss, an oatmeal diet can contribute to a reduced calorie intake due to its high fiber content. The fiber in oats combined with the water in prepared oatmeal both help to keep you feeling full and satiated for longer, which in turn leads to a reduced calorie intake throughout the day. The health benefits of eating oatmeal may include regulating blood glucose (sugar), managing weight, and improving heart health. Oats are a type of grain, and oatmeal is a type of porridge made with oats.
Step 1: Prepare the Oats
Furthermore, flavored instant oatmeal varieties are often high in added sugars and artificial flavors, which are not in line with the principles of the Mediterranean diet. Kinds of cereals you can eat on the Mediterranean diet are high in fiber and low in added sugars such as oatmeal, muesli, shredded wheat, or whole grain puffed rice. Avoid cereals that are high in added sugars or that contain artificial colors or flavors. When preparing your oatmeal, consider adding Mediterranean diet-friendly toppings like fresh fruits, nuts, and seeds. This Mediterranean oatmeal dish is not only good for you but it’s also perfect for those rushed mornings. It’s a single-serve, last-minute throw together meal that can easily be transformed into a grab-and-go option when you prepare it as overnight oats.
Ways to Eat More And Weigh Less
- The beta-glucan in oatmeal can lower LDL (bad) cholesterol, reducing the risk of heart disease and supporting healthy blood sugar levels.
- For example, sometimes, oats are grown in the same fields as barley and rye, or packed in the same facility as the other grains.
- Place all these ingredients into a saucepan, and then bring it to a boil.
- Soluble oat beta glucans are unique among fibers, as they can form a gel-like solution at a relatively low concentration.
- Oatmeal has many science-backed health benefits, including weight loss, decreased risk of heart disease, and lowered blood sugar.
- Research suggests that incorporating oats (or oatmeal) into a child’s diet might help decrease the chances of developing asthma, thanks to how the food helps reduce inflammation.
These options are fast and easy for busy and rushed weekday mornings. Whole grains (like oats!), olive oil instead of butter, avocado, beans, fish, nuts, seeds, fruits, yogurt and vegetables are the focus on this way of eating. The Mediterranean diet is more about the overall pattern of healthy eating — fresh, whole foods, rather than processed ones — rather than strict calorie or nutrient counting. Plus, by using slow-digesting carbohydrates like oats, you’re choosing a food with a low glycemic index that helps prevent blood sugar spikes and crashes.
Toppings
Eating the same oatmeal every day can get boring and lead to restrictive eating. This can make you want more variety, which might lead to binge eating or giving up on the diet. This cycle can hurt your weight loss efforts and affect your health and happiness. Stick to your oatmeal meals and be patient as you see weight loss. With planning and dedication, you can reach your weight loss goals with https://www.myplate.gov/eat-healthy/what-is-myplate this nutritious food.
Oatmeal And Mediterranean Diet
Oatmeal has many science-backed health benefits, including weight loss, decreased risk of heart disease, and lowered blood sugar. The beta-glucan in oatmeal can lower LDL (bad) cholesterol, reducing the risk of heart disease and supporting healthy blood sugar levels. There are three phases to this diet, and there are different variations. Phase one happens across a period of one week, where you consume 1/2 cup serving of oatmeal for every meal along with skim milk if you wish to add.
Oatmeal Diet: Health Benefits & Diet Plan
More research is needed to establish the link between asthma and diet. Whole grains remain intact, unlike refined grains, which are stripped of their bran and germ. Whole oats are a good source of protective compounds called polyphenols, which have antioxidant properties. One variety of these, avenanthramides, may help lower blood pressure by promoting the production of nitric oxide which relaxes blood vessels and improves blood flow.
Depending on the type of dish you’re preparing, you may want to throw the oats into a blender to create a texture that’s more similar to that of breadcrumbs. The best grains to eat on the Mediterranean diet are barley like barley flakes or barley porridge, quinoa, bulgur, farro, couscous, oats and brown rice. You basically eat the oats uncooked, but the soaking overnight helps them to absorb the liquid, plump and soften. Milk – I recommend soy milk here as it can help lower cholesterol levels as described in the Portfolio diet. Oatmeal can be made even more Mediterranean-style by adding fresh fruits, nuts, and seeds, which are also key components of the Mediterranean diet. You can sweeten it with a bit of honey, a natural sweetener often used in Mediterranean cuisine.
You May Only Experience Temporary Weight Loss
Extend your grocery budget and keep hunger at bay by making a homemade oat-based batch instead. Each serving has just 130 calories and 7 grams of sugar, and, better yet, they’re beyond easy to make. I’m Veronica, a Registered Dietitian, author and Certified Diabetes Educator.
Add it to a veggie burger
However, a conservative estimate would unimeal app reviews be a loss of up to four pounds a week, just from eating oatmeal. Over a two month period, some people have reportedly seen a weight loss of forty pounds from following the oatmeal diet. Some people have even lost five pounds in the first week of eating only oatmeal for each meal.
Warm up this season with Good Food
Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground into flour before cooking. Starch, which is comprised of long chains of glucose molecules, is the largest component of oats. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
Oatmeal Diet Weight Loss Plan
The nuts can also tamp down hunger, helping you to eat 250 fewer calories daily with little effort. This diet is calorie-controlled and high in fiber, helping you start your weight loss journey. If a meal that sticks to your ribs and shrinks your waist sounds good right about now, there’s a delicious new breakfast trend you should try. Turns out, pairing some of our favorite superfoods with the special fiber in oats can boost weight loss. Experts and regular folks alike say a bowlful each morning slashes appetite all day and prompts fat to burn faster. Just as 69-year-old Martha Glantz, who shed 86 pounds after discovering the powerful benefits of the oatmeal diet.
Overnight Oat Recipes for Weight Loss
From snack bars to savory bowls, there’s something for every craving. However, any diet should be paired with exercise to maximize results. While eating only oatmeal for a time is good, it should not be done indefinitely.