We all have tried to shed our excess weight at some point in life. And in the process, we have adopted a variety of diet regimes to speed up this journey. One such popular inclusion in our weight loss regimen is oats (or daliya). A mere search on the internet will bring up a list of oats-based recipes that claim to be weight loss friendly. But the question is, do oats help you lose weight? Given the fact that it contains ample carbs and calories, oats often become a controversial ingredient in the world of health and fitness. Don’t be confused! In this article, we will help you separate facts from fiction and understand if oats are really beneficial for your health. Let’s get started.
Also read: Why should you avoid eating oatmeal for breakfast? Ayurveda health experts explain
Why are oats considered healthy?
Oats, one of the oldest grains, is rich in various micro and macro nutrients that we need daily. According to WebMD, this ingredient has more protein than many other grains and is rich in a soluble fiber called beta-glucan, which nourishes you from the inside out.
Nutritionist Gargi Sharma says, “The soluble fibre present in oats helps in lowering cholesterol levels and increasing intestinal transit time, thereby reducing glucose absorption in the body. Along with this, antioxidants called avenanthramides help in lowering high blood pressure levels by producing nitric oxide gas, which aids in the movement of blood through the blood vessels.
Also read: Oatmeal Diet for Weight Loss: Everything You Need to Know About This 7-Day Diet
Do oats really help you lose weight?
Oats are rich in nutrients, but due to the carb content, they are also starchy. Nutritionist and macrobiotic health coach Shilpa Arora says that if not taken carefully, starch with a high glycemic index can increase insulin and increase the risk of diabetes.
Nutritionist Lima Mahajan says, “Oats can be good or bad for your health, depending on the ingredients you use. If you are using instant oats, which are high on the glycemic index, when paired with sweet fruits, it can lead to an instant sugar crash.” This can lead to more sugar cravings, fatigue and lethargy, which can backfire on your weight loss plan.
What is the right way to eat oats for weight loss?
Nutritionist Anjali Mukherjee explains, “Oats or any food alone will not help you lose weight unless it is included in a weight loss friendly protocol.” She adds that oats, due to their high glycemic index, should be paired with foods with a low glycemic index and moderate fiber.
“This makes the food more diabetic friendly, and further aids in weight loss,” she says. She also recommends that people eat steel-cut oats instead of instant oats, as these give you “slow and steady energy” to speed up the weight loss process.
Also read: Viral ‘Otzempik’ drink for weight loss: Is it helpful or a fad? Experts weigh in
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Now that you know the right way to include oats in your diet, we suggest you be mindful of your food choices and enjoy its benefits to the fullest. And the best way is to consult an expert to understand your diet according to your health and body type.
Eat healthy and stay fit.
