In this articleSections: 8
- 1How Do Oats Help with Weight Loss?
- Beta-Glucan: The Magic Fiber
- Steady Blood Sugar
- Big Volume, Moderate Calories
- 2Nutrition Facts of Rolled Oats
- 3A 7-Day Oats Breakfast Plan
- 4Basic Recipe for Rolled Oats
- 5Common Mistakes That Make Oats Fattening
- 6Onjil Rolled Oats
- 7Frequently Asked Questions
- Should we eat oats at night or in the morning?
- How much oats should we eat daily for weight loss?
- What is the difference between rolled oats and instant oats?
- 8Related Articles in the Onjil Magazine
If you make just one small change to your diet for weight loss, the best one may be swapping sugary breakfasts for oats. A bowl of rolled oats keeps you full for hours, balances your blood sugar and is a great base for other nutritious ingredients. In this Onjil article, besides explaining the science behind oats and weight loss, we offer a varied 7-day breakfast plan so you never get tired of eating oats.
How Do Oats Help with Weight Loss?
Beta-Glucan: The Magic Fiber
Oats are rich in beta-glucan, a soluble fiber that turns into a gel in the stomach, slows gastric emptying and makes the feeling of fullness last longer. Eating about 3 g of beta-glucan a day (roughly equal to 70 to 80 g of oats) has also been linked to lower LDL cholesterol.
Steady Blood Sugar
Rolled oats contain complex carbohydrates, and their glycemic index is lower than that of sweetened breakfast cereals and white bread. Steady blood sugar means fewer cravings for snacks throughout the day.
Big Volume, Moderate Calories
Oats absorb liquid as they cook and swell up, which means a full bowl with controlled calories.
Nutrition Facts of Rolled Oats
| Nutrient (per 40 g, about half a cup) | Approximate amount |
|---|---|
| Energy | 150 kcal |
| Carbohydrates | 27 g |
| Fiber | 4 g |
| Protein | 5 g |
| Manganese | More than 60% of the daily requirement |
| Phosphorus and magnesium | Significant amounts |
A 7-Day Oats Breakfast Plan
| Day | Breakfast | Approx. calories |
|---|---|---|
| Saturday | Oats with low-fat milk, grated apple and cinnamon | 300 |
| Sunday | Overnight oats: oats + yogurt + chia seeds + berries | 320 |
| Monday | Oats with banana and a teaspoon of almond butter | 350 |
| Tuesday | Savory oats: cooked in water, with a boiled egg, spinach and feta cheese | 340 |
| Wednesday | Oats with 2 chopped Zahedi dates and walnuts | 360 |
| Thursday | Oat pancakes: ground oats + egg + banana | 330 |
| Friday | Banana almond oatmeal; see the banana almond oatmeal recipe | 380 |
To tailor this plan to your weight and goal, use the Onjil breakfast calculator or take a look at the ready-made breakfast plan.
Basic Recipe for Rolled Oats
- Put half a cup of rolled oats and one cup of milk or water in a saucepan.
- Place it over low heat and stir for 3 to 5 minutes until it thickens.
- Add one fifth of a teaspoon of salt and a little cinnamon.
- Serve with your favorite toppings.
If you are in a hurry, Onjil instant oatmeals are ready in 3 minutes with hot water or milk.
Common Mistakes That Make Oats Fattening
- Adding too much sugar, honey or syrup.
- Piling on lots of nut butter, raisins and nuts; they are all healthy, but their calories add up.
- Using sweetened breakfast cereals instead of plain oats.
- Very large bowls; half a cup of dry oats is enough for one meal.
Onjil Rolled Oats
Onjil rolled oats are 100% natural and rich in fiber and protein, and they suit a healthy breakfast, a weight-loss diet and bodybuilding. The flakes cook quickly and are also great for overnight oats, pancakes, cookies and energy bites.
Frequently Asked Questions
Should we eat oats at night or in the morning?
Both are fine, but morning is the best time; its lasting fullness helps control your appetite throughout the day.
How much oats should we eat daily for weight loss?
For most people, 40 to 60 g (half to two thirds of a cup) of dry oats a day is enough.
What is the difference between rolled oats and instant oats?
Rolled oats are less processed and have a coarser texture; instant oats are thinner and ready faster. Both contain fiber, but rolled oats usually keep you full longer.
Onjil's tip: Order Onjil rolled oats from the Onjil shop, and for more complete breakfasts, check out the Onjil breakfast packs.
Related Articles in the Onjil Magazine
From reading to tasting, it's just one step away!
Onjil's nuts, plant-based butters, dried fruit and superfoods: natural, additive-free and delivered fast.