Lose weight with oatmeal

THE LOCAL POWER GRAIN

Everyone knows them and for many they are part of the morning routine every day. But few people know what oatmeal does in our bodies after eating. Sure, they taste great in muesli, in smoothies or in pastries and add bite or creaminess, depending on how they are prepared. But does the versatile grain also help with weight loss? We introduce oats and their flat flakes with their important properties and show you how you can easily incorporate them into everyday life with a small snack.

LOSING WEIGHT WITH OAT FLAKES

Lose weight with oatmeal? This works out! Because oat flakes not only fill you up because of the slowly broken down carbohydrates and the gradually available energy. They also contain a lot of fiber and thus ensure that the stomach remains full for a long time. The dietary fiber beta-glucan plays a very special role in losing weight. Beta-glucan keeps the blood sugar stable and ensures that there is no sharp increase and (much more important) no rapid drop in the blood sugar curve after consumption. We sometimes feel this drop as an afternoon slump after eating a carbohydrate lunch or a sweet dessert. We often counteract this low with another sugary snack, which in turn is counterproductive for losing weight.

In addition, beta-glucan can also have a positive effect on cholesterol levels, which means it can contribute to improved blood lipid levels and facilitate lipid metabolism. The fat metabolism is responsible for the processing and distribution of fat in the body and can help to better digest and break down fats. It's not just about reducing body fat, but also about building and remodeling hormones, cell walls and immune bodies.

The readily available vegetable proteins in oats also have a filling effect. The satiating effect of slowly available carbohydrates and protein can help you reduce the amount of food you eat throughout the day and thereby lose weight faster.

2. OATMEAL DIET

There are different forms of oatmeal diets that focus on different benefits of oats. Every oatmeal diet includes at least one oat meal per day. As a rule, breakfast is prepared directly with oats, for example in the form of muesli or in a smoothie. But other meals can also be enriched and so the versatility of oats is fully exploited in the oatmeal diet. We present three different versions of the oatmeal diet.

250g diet

With this approach, at least 250 grams of rolled oats are eaten throughout the day. This can be easily integrated into everyday life and does not involve any major changes. The satiating effect of the flakes is intended to prevent cravings, which reduces the calories consumed.

oat cure

An oat cure can work like a "reset button", directing the blood sugar curve back to normal and having a positive effect on the fat metabolism. For this purpose, only oatmeal as an oat-water mixture is consumed on three consecutive days. As a rule, this cure takes place in consultation with a doctor in the case of diabetes therapy. The positive effect of the oat cure lasts about four weeks and can be repeated once a month. After an initial adjustment phase, one oat day per week is recommended on a permanent basis, instead of a course lasting several days.

Oatmeal in the evening

Oat flakes not only support the feeling of satiety due to the roughage and thus reduce the snacking behavior - especially in the evening in front of the TV the bag of chips is very tempting - they also improve digestion. With a portion of oatmeal in the evening made from boiled oatmeal in three times the amount of water, the body can regenerate at night and is not exhausted and hungry in the morning. If you don't feel like standing at the stove in the evening, you can get your oatmeal power from our OMNIbars. 😉

3. WHAT'S IN OAT FLAKES?

Oatmeal per 100 grams

ingredient calories protein carbohydrates of which sugars Fat fiber

Crowd 372 calories 13.5g 58.7g 1.3g 7g 10g

The nutrient table shows that oatmeal provides a lot of energy in the form of carbohydrates. These carbohydrates are long chained and it takes the body a while to break the chains. Other carbohydrates, such as carbohydrates in candy, are not made up of long chains and provide a lot of energy very quickly, but are less sustainable. Oat flakes with their slightly sweet taste, together with berries or fruits, make a delicious alternative to sweets and provide long-lasting energy.

In addition, there is the relatively high protein content, which can be used even better by combining it with milk, nuts or fruit. The vegetable protein can help with muscle building or regeneration and is particularly beneficial for athletes.

The fatty acids it contains can also help your body. Fat is also an important building material for cells and hormones and plays an important role in our brain function. Oats contain essential fats that the body cannot produce itself. These are called "essential fatty acids". Oatmeal contains about 2.8g polyunsaturated fatty acids per 100g, such as omega-3 and omega-6 fatty acids, which are important for healthy cells and good brain performance. These fats also support the body's inflammation regulation.

Oatmeal for gluten intolerance

Unlike many carbohydrate suppliers in our everyday life such as pasta, bread or cake, oats do not contain gluten. This makes it an ideal alternative for gluten intolerant and celiac sufferers. A special seal on oatmeal packaging indicates that the oats have been grown at some distance from another gluten-containing grain in order to be able to completely rule out contamination. This is especially important for celiac disease. You can find more about gluten-free nutrition in our blog.

4. OAT FLAKES FOR SKIN, HAIR AND NAILS

The ability to lose weight is just one of many beneficial oatmeal abilities. The contained minerals and vitamins also support the complexion, for example with zinc and copper. Hair and nails are strengthened by biotin and so oatmeal helps against brittleness from the inside. Furthermore, the iron it contains supports blood formation and thus contributes to general vitality. The iron from the oatmeal is very readily available and is therefore also an ideal plant-based source for vegans. Iron forms hemoglobin, a component in our blood and thereby also supports the transport of oxygen and nutrients into our cells.

A good vitamin and mineral content is essential and must also be maintained during a diet to keep your body fit and healthy. The oats bring many essential nutrients that enable you to have a balanced diet.

5. OAT FLAKES FOR EVERYONE

The gluten-free grain can be incorporated into various recipes as a healthy all-rounder and can support both weight loss and muscle building and regeneration. As a local product, it is already included in many traditional dishes, which sometimes just need to be pimped with fruit or berries to be really fun. Maybe you'll start the day again tomorrow with a porridge or enjoy an OMNIbar on the go.

Sources:

[1] The nutrition docs (2022): Oat cure.

[2] FDDB: Nutrient table oatmeal.

[3] Gonzalez JT, Stevenson EJ. Postprandial glycemia and appetite sensations in response to porridge made with rolled and pinhead oats.

[4] Gwin JA, Maki KC, Leidy HJ. Increased Protein Consumption during the Day from an Energy-Restricted Diet Augments Satiety but Does Not Reduce Daily Fat or Carbohydrate Intake on a Free-Living Test Day in Overweight Women.

[5] Encyclopedia of Nutrition: phenolic acid.

[6] Pompalla, H. (2022) Oatmeal: They really are that healthy.

[7] Soycan G, Schär MY, Kristek A, Boberska J, Alsharif SNS, Corona G, Shewry PR, Spencer JPE. Composition and content of phenolic acids and avenanthramides in commercial oat products: Are oats an important polyphenol source for consumers?