Does Eating Oats for Breakfast Promote Weight Loss?


Are oats actually good for losing weight? Many people looking to lose some weight have repeatedly asked this in the past. Due to its combination of complex carbohydrates and protein, add on top of its low glycemic index, steel-cut oats are an excellent breakfast choice for loading or maintaining weight. 

This minimally processed whole grain should keep you full and energized the whole day long. And while all oatmeal types have the fiber and protein content necessary for weight loss, steel-cut oats take the cake due to their lower glycemic index.

Breakfast Oats and Weight Loss

If you’re looking to lose weight, eating first thing in the morning is crucial. Breakfast is vital for weight loss since skipping the first meal will only result in more food intake later in the day. Additionally, breakfast eaters are found to gain less weight and have smaller waist circumference.

However, that does not mean that eating breakfast in itself will help you on your weight-loss journey. You still need to eat the right food. Oats, commonly served as hot porridge, deliver a combination of complex carbohydrates and protein that gives your body the energy it needs throughout the day. 

Unlike wheat or rice, oats are processed as a whole grain with their bran or germ intact, both of which contain vitamins, minerals, and fiber. Oats are packed with beta-glucan, a type of fiber that improves blood glucose. In addition, 14 percent of calories in oats come from protein, giving this particular grain an edge in muscle-building macronutrients.

Moreover, oats are high in potassium, low in sodium, and contain B vitamins like thiamin, riboflavin, niacin, folate, pantothenic acid, and vitamin B6. It also has iron, zinc, phosphorus, magnesium, and selenium.

What Are the Best Oats for Weight Loss?

If you’re on the lookout for the best oats for your weight loss journey, first, you need to know that oatmeals differ from one another. Oats are processed in three different ways with slight differences in their digestive properties. 

  • Steel-Cut Oats – These oats are made by chopping freshly harvested oat groats with a steel blade
  • Rolled Oats – These oats are steamed and flattened into flakes
  • Instant Oats – These are flattened and steamed for longer, so they’ll cook faster

According to a study conducted in 2015, the minimally processed steel-cut oats have a lower glycemic response, making them the best oats for your blood sugar levels and overall energy. On the other hand, the processing that makes rolled and instant oats easy to cook raises their glycemic index when digested. 

And while steel-cut oats are the best oats for weight loss, all three oats have similar levels of calorie, carb, protein, and fiber. So any plain oatmeal can be excellent for losing weight due to its nutritional panel. 


So, if you want to lose weight, it’s time to start eating steel-cut oats! That is a healthy breakfast meal that will keep you full and energized throughout the day, keeping you away from consuming unhealthy and processed foods. It’s time to end the misconception that eating fewer calories or skipping meals results in weight loss. The best way, still, is to have a nutritious breakfast that keeps you healthy!

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