Will eating too much oatmeal lead to weight gain?

Oats are a popular health food and are considered a nutrient-dense grain. However, some people worry that eating too much oatmeal may lead to weight gain. This article will explore the effects of oats on weight management and provide some tips for eating a balanced diet and losing weight.

First, let us understand the nutritional value of oats. Oats are rich in dietary fiber, protein, vitamins and minerals, especially magnesium, zinc and iron. These nutrients are very important for maintaining good health and promoting metabolism. Additionally, oats contain a substance called beta-glucan, which can help lower cholesterol and control blood sugar levels.

However, oats are also a high-calorie food. Every 100 grams of oatmeal contains about 389 calories. If you eat large amounts of oats every day and don't watch your intake of other foods, it is possible that you may gain weight. Therefore, the key is to eat a balanced diet and eat in moderation.

Oats contain β-glucose, which is effective in lowering cholesterol

Nutritionist Liu Wenzhang said that the oatmeal that most people often eat for breakfast is actually a very good source of grains. Oats are rich in dietary fiber, carbohydrates, B vitamins and other essential nutrients for the human body. The dietary fiber content of oats is more than twice that of brown rice. In addition, after brewing, oats will produce a sticky "β-polyglucose" ingredient, which can effectively lower cholesterol and blood lipids.

Oatmeal + dried fruits may have too much calories, so fresh fruits are a good substitute for better health

Among the 5914 most popular questions asked by "The Doctor", one netizen asked: "I like to eat oats, but I'm afraid I'll get fat if I eat too much. What's the best way to eat it?" Nutritionist Liu Wenzhang said that oats are rich in nutritional value and are very beneficial to the human body. However, according to the Food Nutrition Facts Database, when comparing the same amount of cooked rice and oatmeal, 100 grams of rice has about 183 calories, while oatmeal has 406 calories, which is twice as much as rice.

In addition, many people feel that eating oatmeal alone is rather bland and often add additives such as dried fruits or nuts to enhance the flavor. However, nutritionist Liu Wenzhang pointed out that sugar, pigments and flavors will be added to the dried fruit during the manufacturing process. Eating too much dried fruit for a long time can easily cause a burden on the body. It is not recommended to add dried fruit to oats, which are already high in calories. If you really want to eat fruit, it is better to pair it with fresh fruit to avoid excessive sugar intake. It is recommended to add about 1/3 to 1/2 bowl of fruit at a time.

Nuts can increase good cholesterol. Add 1 to 2 spoons at a time.

So how should we eat oatmeal to hold calories and not gain weight? Nutritionist Liu Wenzhang recommends that people choose to replace the staple food with oatmeal for one meal a day. If they only eat oatmeal as a snack and maintain a normal diet for three meals, it will increase the intake of starch. Eating too much may cause obesity.

In addition, you can add nuts to oatmeal, because nuts are rich in monounsaturated fatty acids, which are beneficial to lower bad cholesterol, increase good cholesterol, and reduce the occurrence of cardiovascular disease. However, nuts are high in calories, so just add about 1 to 2 spoons at a time. Commercially available nut and oatmeal instant packets usually contain additives such as sugar, various spices, and gelatinized starch, and are not recommended for consumption.

[Nutritionist's Tips]:

Oats contain a lot of water-soluble fiber. When eating oats, remember to drink more water, which will help with bowel movements. In addition, oats will also affect the absorption of minerals such as iron, zinc, and calcium. In particular, oats contain phosphorus. If the body's phosphorus content is too high, it will not be conducive to controlling blood phosphorus. Patients with chronic diseases such as kidney disease are not recommended to eat it frequently.