Is Oatmeal Good For Weight Loss? & How To Eat It In 2024

Carbohydrates often get a bad rap when it comes to weight loss. The general recommendation to cut carbs for weight loss does not take all variables into account. The type and amount of carbohydrate, along with how it is processed, make a big difference.

Is oatmeal good for weight loss? It certainly can be. Oatmeal is a carbohydrate food that, at first glance, may seem like a food to cut out for weight loss. However, oats provide many health benefits^[1] including weight loss,^[2] making them part of a healthy breakfast to lose weight.

Is Oatmeal Good For Weight Loss?

Yes, it is. But why is oatmeal good for weight loss?

Oatmeal fiber can help regulate and manage appetite.^[3] Oats are a complex carbohydrate,^[4] made up of long sugar molecules that take longer to digest than processed, refined carbs. When compared with other carbohydrates, such as fruit, oatmeal offers better satiety,^[5] which can help weight loss efforts.

This is one reason why oatmeal is a good breakfast for weight loss—it keeps you fuller throughout the day.

Oatmeal can improve heart health^[6] by reducing cholesterol^[7] levels and inflammation.

This is partly due to improving gut flora^[8] composition, which helps regulate cholesterol^[9] levels. Oatmeal also encourages gut bacteria-derived short-chain fatty acid production,^[10] which are implicated in weight loss and obesity management.

In people with type 2 diabetes, oatmeal was shown to help improve blood sugar balance.^[11] In fact, for overweight^[12] individuals managing diabetes, oats have been identified as one of the best carbohydrate options.  

What’s In Oatmeal? 

Oatmeal is a creamy mix of whole oats and water or milk, which can be plant-based milk such as almond or soy milk. It’s made by cooking or soaking the oats and is usually served warm, although some enjoy it cold.

One cup of raw oats^[13] contains 307 calories, 13 grams of protein, 67 grams of carbohydrates, and 10 grams of fiber, along with essential nutrients such as iron, magnesium, calcium, potassium, sodium, zinc, phosphorus, selenium, and folate.

Many people add other ingredients to their oatmeal such as nuts, seeds, fresh berries or other fruit, spices like cinnamon or cardamon, or a sweetener such as honey or maple syrup. Adding any of these ingredients to a bowl of oatmeal will change the nutritional makeup of the oatmeal. For example, adding fresh berries will increase the fiber and sugar content, while adding a spoonful of peanut butter^[14] will increase the fat, carbohydrate, and protein content.

If you want to lose weight without exercising, eating whole, nutritious foods like oatmeal and other plant foods can help.

How To Eat Oatmeal To Support Weight Loss

Choose Steel-Cut Or Rolled Oats

Oats are good for weight loss, but some oats are more beneficial than others. All packaged oats are processed^[15] to some extent, but steel-cut and rolled oats are significantly less processed than instant oats, meaning they’re less likely to spike blood sugar.

While instant oatmeal may be convenient, many of the nutrients including protein and fiber are lost during processing. Without these nutrients, instant or quick-cooking oatmeal has a higher concentration of sugar from carbohydrates, which can spike blood glucose^[16] levels.

So, steel-cut or rolled oats are best, but instant oats are still better for blood sugar^[17] than many ready-to-eat oat-based breakfast cereals. Muesli without added sugar is also a good blood-sugar balancing option.

Eat Oatmeal In Moderation

Anyone can have too much of a good thing. Though oatmeal can have positive implications for weight loss, it is still best not to overdo it. For weight loss, there is no set amount of oats to eat daily, but it is generally advised to have half a cup of cooked oatmeal^[18] per day.

It’s better to measure than to guess your oatmeal portions. Studies show that free-pouring oats leads to significantly larger portion^[19] sizes than recommended.

You may wish to work with a nutritionist or registered dietician to establish optimal portion sizes or a personalized diet to meet your needs.

Don’t Add Too Much Sugar

American adults eat two to three times more than the daily recommended amount of sugar.^[20] It may be tempting to sweeten plain oatmeal with sugar, honey, agave, or excess fruit. However, these are all forms of sugar, all of which prevent weight loss.^[21] Instead, opt for low-sugar fruits, such as fresh berries, nut butter, and seeds.

Read Labels Carefully

Be sure to read labels carefully to spot added sugar in packages of oatmeal and in any other ingredients you plan to add to the oatmeal. For example, even some plant-based milk alternatives contain added sugar.

Whatever you choose to put in your oatmeal, avoid sugar and artificial ingredients. Instead, focus on adding more protein and healthy fat.

Eat Oatmeal With Other Plant-Foods

It’s important to include fiber, protein, and fat^[22]along with carbohydrates to steady blood sugar. If you want to start losing weight in a week, it’s essential to keep your overall diet unprocessed, healthy, and nutrient-dense.

All plant foods, whether vegetables, whole grains, nuts, or fruits, contain important vitamins, minerals, antioxidants, and fiber. These nutrients help maintain overall health and promote weight loss.^[23]

While you may start losing weight in a week, full weight loss results can take some time. This will depend on your diet, genetics, starting weight, age, and gender.

Add Protein Powder Or Other Supplements To Oatmeal 

For an added boost of nutrients and to balance out the carbohydrates, add protein powder to your oatmeal. Powders are easy to mix in and add flavor. You can add other powdered supplements to your oatmeal, too.

If you need additional supplements for weight loss, ask your doctor about fat burner supplements. Some of the best fat burners are made with natural ingredients and can help boost metabolism and suppress appetite. However, do not start taking any supplements without first consulting a qualified healthcare professional.

Eat Oatmeal Warm Or Cold

Oatmeal does not have to be eaten warm. In fact, many people enjoy overnight oats, which are dry oats soaked in milk and left in the refrigerator overnight. The soaking process softens the oats similar to cooking. 

Consider adding nuts, chia seeds, cinnamon, and berries to overnight oats.

Conclusion

Oatmeal is a heart-healthy, gut-enhancing healthy food that makes a great addition to a weight-loss diet. Along with other whole foods, oatmeal provides balanced nutrition via dietary fiber, protein, complex carbohydrates, vitamins, and minerals.

When eaten regularly as part of a healthy diet, oatmeal can help manage appetite by increasing satiety and stabilizing blood sugar levels. Oatmeal encourages short-chain fatty acid production, which can mitigate inflammation and weight gain. When choosing oatmeal, opt for steel-cut or rolled oats over instant, and be sure to minimize added sugar.