Can you lose weight by eating oatmeal? Nutritionists remind you to grasp these three key points!

To fight against weight loss, just eat oatmeal! ? Oatmeal is considered by many to be a super food for fighting obesity because it is rich in dietary fiber. You can drink a cup of it with milk for breakfast, and have a portion in the afternoon when you feel hungry. But can eating oatmeal really help you lose weight? Nutritionists remind you to be careful of traps!

Oatmeal vs. oatmeal

St. Martin's Hospital nutritionist You Weiming said that when eating cereal meals to lose weight, people should first understand the difference between "cereal" and "oatmeal". He pointed out in the Food and Drug Administration's "Food Safety Weekly" that oats are named because the shape of the grains resembles a swallow's tail. Oatmeal is made by cooking, softening, rolling, and baking the granules of oats into flakes. Oatmeal is a mixture of various grains such as oats, barley, wheat, buckwheat, and corn.

careful! Instant oatmeal is nearly half sugar

Whether it is pure oatmeal or mixed grain cereal, both are rich in starch, dietary fiber, protein, minerals and vitamins, and both are foods with high nutritional value. However, people who like to buy cereal for breakfast or snacks should read the nutritional information on the package carefully. Many instant and flavored cereals on the market contain almost half sugar!

In order to make commercially available instant oatmeal taste better and easier to prepare, unnecessary additives such as sucrose, corn syrup, corn starch, maltodextrin, creamer, vegetable oil, salt, etc. are often added. However, for people who want to lose weight, these additives will add extra calories, and what you eat will be high in oil, sugar, and calories!

When eating oatmeal to lose weight, you should first grasp these 3 key points!

Nutritionist You Weiming pointed out that if people want to eat oatmeal in a healthy way to lose weight, they must grasp the following three key points:

1. Understand the real taste of oatmeal:

Natural oatmeal has high dietary fiber content. When added to hot water, it becomes viscous and tastes a bit rough. It has a light taste and is not very sweet. If you eat instant oatmeal that is sweet, fragrant and watery, it means that it contains a lot of sugar, spices and maltodextrin and is low in dietary fiber, and you are not getting the truly nutritious oatmeal. Therefore, it is recommended to choose cereal products that are truly additive-free and 100% healthy.

2. Eat cereal with meat and vegetables:

It is easy to feel hungry if you only eat oatmeal to lose weight. If you eat more oatmeal, it is easy to consume more calories than the body needs, leading to obesity. It is recommended that people who want to lose weight should eat meat (protein) and vegetables after eating cereal. A combination such as 1 bowl of cereal porridge + half a bowl of vegetables + 1 boiled egg can achieve the goals of increasing satiety, balancing nutrition, and consuming fewer calories, which is more conducive to healthy weight loss.

3. Special groups should try to avoid:

There are roughly three groups of people who are not suitable for eating cereals to lose weight: people with sensitive intestines, people with chronic renal failure, and people with gluten allergy. Nutritionist You Weiming said that cereal is high in dietary fiber, which will promote intestinal motility and gurgling sounds, and then you will have to run to the toilet, so people with sensitive intestines are not suitable to eat too much cereal at once.

Furthermore, oatmeal has a high phosphorus content, and declining kidney function will lead to poor phosphorus excretion function and accelerate kidney deterioration, so it is not suitable for patients with chronic kidney disease. For people with gluten allergy, eating cereals will cause damage to the gastrointestinal system and cause celiac disease and nutrient malabsorption, so it is not recommended.