2023-05-31 16:25:11
Oatmeal provides the basis for ideal meals in a diet.
With lots of carbohydrates and a high protein content, they will satisfy your hunger over a long period of time.
Whether hearty or tender: in muesli or as porridge you have many preparation options with oat flakes.
If its about healthy eating and weight loss, oatmeal is a real insider tip. This high-fiber grain has many positive effects on the body and can help you lose weight effectively. In this article, we’re going to explain the health benefits of oatmeal, take a look at its nutritional values, and show you different ways to prepare it to help you lose weight with oatmeal.
Why is oatmeal healthy?
Oatmeal is an excellent source of fiber, which helps regulate the digestive process and creates a long-lasting feeling of satiety. Because they also contain complex ones carbohydrates, which slowly provide energy to the body and keep blood sugar levels stable. In addition, oatmeal is rich in important nutrients such as vitamin B, iron and magnesium, which play important roles in metabolism and promote overall health.
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Losing weight with oatmeal: These are the nutritional values
Here is an overview of the nutritional values of oatmeal per 100 grams:
| nutrient | Crowd |
|---|---|
| calories | 368 kcal |
| carbohydrates | 58.7 g (of which 0.7 g sugar) |
| fiber | 10.0 g (of which 4.5 g beta-glucans) |
| Protein | 13,5 g |
| Fett | 7.0 g (of which 1.24 g saturated fat) |
The nutritional table explains the benefits of oatmeal for weight loss. After all, at just 368 calories per serving, they offer a nutritious, low-calorie option. The 58.7 grams of carbohydrates ensure a long-lasting energy supply and thus keep the blood sugar level stable. Although oatmeal has a fat content of 7.0 grams, it is mostly unsaturated fat. Because only 1.24 grams are saturated fat. Unsaturated fats are health-promoting and may help reduce the risk of heart disease.
Eating the valuable dietary fiber beta-glucan also helps to improve your cholesterol levels. And consuming three grams of beta-glucan daily has been shown to lower LDL cholesterol — also known as the bad form of cholesterol. This applies to people with normal cholesterol levels as well as people with high cholesterol levels.
Ways to prepare oatmeal
Oatmeal is extremely versatile and can be prepared in a variety of ways to suit individual tastes and preferences. Here are some popular cooking methods for yours Essen:
- Porridge: Boils oatmeal with water or Milchuntil soft and creamy. Add fruit, nuts or spices like cinnamon to adjust the taste.
- Overnight Oats: Mix oatmeal with yogurt or milk and let it sit in the fridge overnight. The next morning you can garnish the mixture with fruits, nuts or seeds as you like.
- Oatmeal Smoothie: Add oatmeal to your favorite smoothie to make it more nutritious and filling.
- Oatmeal biscuits: Uses oatmeal as a base for healthy and delicious cookies.
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More tips for your oatmeal diet
For a successful oatmeal diet, we have the following tips for you:
- It is best to choose the tender rolled oats as they cook faster and have a creamier consistency.
- Test different toppings: side dishes such as fresh fruit, nuts, seeds or yoghurt give the additional flavor boost.
- If you want to cut out more calories: Use water instead of milk to boil the oatmeal.
- Make sure you drink enough water to ensure healthy digestion.
- Combine the oatmeal diet with adequate physical activity to improve results.
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