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Oatmeal is considered a real miracle weapon in nutrition. But are they really good for losing weight? Find out more here.
Whether processed as muesli, porridge, in pastries, into power bars or oat milk – oat flakes are considered a versatile filler, a real source of energy and a healthy miracle weapon. It’s no wonder that oatmeal is part of many diets and is an integral part of guides, health blogs and training plans. But what exactly is in oatmeal – and do they really help you lose weight? Is the hype justified? Or do the ingredients possibly prevent the pounds from shedding?
Oatmeal for weight loss: what types are there?
Not all oat flakes are the same: When shopping, you can differentiate between products that are tender and hearty. What’s the difference? According to the Federal Center for Nutrition, oat flakes are usually produced by heat treatment, pressing and drying by rolling.
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The delicate flakes require an additional processing step. According to the consumer advice center, the only difference between tender and hearty oat flakes is their shape. “Whole oat grains are used for both varieties. So they have the same composition,” writes the consumer advice center in its food forum.
To make tender flakes, the grains are crushed before being crushed into flakes. The crushed grains are also called oat groats. Kernel oat flakes, on the other hand, are the crushed whole grain. “When the flakes are crushed, no components are sorted out, so that the nutritional values of the flakes are the same. You can therefore decide which flakes to use depending on your taste and intended use,” explains the consumer advice center.
Oatmeal for weight loss: What makes oatmeal healthy?
Oatmeal is whole grain products. And according to the German Nutrition Society (DGE), foods made from whole grains fill you up longer and contain more nutrients than white flour products. Fiber from whole grains reduces the risk of type 2 diabetes mellitus, lipid metabolism disorders, colon cancer and cardiovascular diseases. The DGE therefore attributes whole-grain oat flakes to have “high health benefits”. Nutritionists even explicitly recommend consuming around 75 grams of oatmeal every day.
According to Ökotest, oatmeal protects the immune system, promotes intestinal flora and helps against gastrointestinal complaints such as stomach pain, flatulence and diarrhea. They lower cholesterol levels, lower blood pressure and can reduce the risk of cardiovascular diseases such as heart attacks or strokes. And according to Ökotest, oatmeal is an ideal breakfast, especially for diabetics, because it contains the soluble fiber beta-glucan.
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Oatmeal: what ingredients do they have?
The list of nutritional values of oatmeal is long. According to the German Nutrition Advice and Information Network (Debinet), oat flakes contain the following nutrients, among others:
However, unnatural problematic substances can also be found in purchased oat flakes, as Ökotest found in an analysis. In the oatmeal test, the company found, among other things, mineral oil components and residues of glyphosate and mold toxins.
Oatmeal for weight loss: Does oatmeal make you fat?
Recently, influencers on the Internet in particular have criticized oatmeal: the hype is unjustified and oatmeal is unhealthy. If you pay attention to your calorie intake while losing weight, you may actually be shocked at first when you look at the nutritional value list for oatmeal: According to Ökotest, there are a good 350 kilocalories per 100 grams, and according to the Debinet list there are even 373 kilocalories.
However, oat flakes do not have to make you fat: the complex, long-chain carbohydrates and fiber contained in the whole grain product keep digestion busy for a long time. In addition, the blood sugar level only rises slowly. The oatmeal portion therefore keeps you full for a very long time – and prevents cravings. This helps you stick to a diet and is healthy.
There are also studies that show that oatmeal can help you shed excess pounds. According to one, this works particularly well for people in their 50s or later: For example, researchers at Tufts University in Boston analyzed data from over 3,100 participants in a study published in the Journal of Nutrition to examine how Eating whole grains like oatmeal affects five known risk factors for heart disease. Eating whole grains as part of a healthy diet has been shown to help people lose or maintain weight, particularly as they age.
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