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Weight Management
Weight Management

Is Oatmeal Good for Weight Loss?

Ellie Stamerjohn, MS, RDN, LD
Medical Reviewer: 
Ellie Stamerjohn, MS, RDN, LD
|
Author: 
Jennifer Huddy, MS, RD, LD
Published:
October 4, 2023
5
min read

Table of Contents

Is Oatmeal Good for Weight Loss?
Types of Oatmeal
Nutritional Value of Oatmeal
How Oatmeal Can Help Aid Weight Loss
Why Aren't I Losing Weight Eating Oatmeal?
How to Incorporate Oatmeal into Your Diet
Takeaway
How a Dietitian Can Help
Weight Management

Key Takeaways

  • Eating oatmeal can assist with weight management by slowing digestion and increasing satiety. 
  • Steel-cut and rolled oats are minimally processed and have a lower negative impact on blood sugar levels than instant oatmeal. 
  • Oats are rich in beta-glucan, a fiber linked to improved cholesterol, blood sugar levels, and digestive health. 

Oatmeal is a comforting and nutrient-dense breakfast food enjoyed around the world. People who eat oatmeal tend to have a lower body weight and healthier cholesterol and blood sugar levels.

Oats contain a type of soluble fiber called beta-glucan, which is responsible for many of these health benefits. 

Continue reading to learn more about the health benefits of oatmeal and how to incorporate them into your diet. 

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Is Oatmeal Good for Weight Loss?

Whole grains, like oats, are good for weight management due to their fiber content. Oats are rich in a type of soluble fiber called beta-glucan, which absorbs water in the digestive tract.

This effect slows the emptying of stomach contents and helps you feel full for longer. Beta-glucan also influences gut hormones that help with satiety. 

Experts recommend eating half of your daily grains as whole grains. This means eating more grains like oats, brown rice, and barley instead of foods made with refined flour, like white bread or white rice.

‍Research has found that replacing refined grains and sugars with whole grains leads to lower energy intake and body weight. 

In addition to oat intake being associated with lower body weight, survey data from the United States found that people who regularly consumed oatmeal had higher diet quality than those who did not eat oats.

This includes greater intakes of protein, fiber, vitamins, and minerals.

For guidance on incorporating oats and other whole grains into your diet for weight management, consider booking a consultation with a registered dietitian through Nourish. 

Types of Oatmeal

Many varieties of oatmeal are available at the grocery store, making it challenging to know which one to choose. Oats in their unprocessed form are known as “groats”, which are processed in different ways to create the types of oats we are familiar with. 

Steel-Cut Oatmeal

Steel-cut oats are made by cutting oat groats into smaller pieces. Because these are minimally processed, they take the longest to cook and have a heartier texture.

Rolled Oatmeal

Rolled oats, also known as old-fashioned oats, are steamed groats that have been passed between two rollers to create oat flakes.

These take less time to cook and are one of the more popular types of oatmeal. 

Instant Oatmeal

Instant oats are heated at a higher temperature than rolled oats, then rolled extra thin to create a smaller flake.

This allows them to absorb hot water and soften very quickly. Instant oats are typically found in individual packets or cups, flavored with ingredients like sugar, cinnamon, and dried fruit.

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Nutritional Value of Oatmeal

Oats are rich in beneficial nutrients and low in calories and fat. Forty grams of uncooked rolled oats, which is equivalent to ½ cup, contain: 

  • 150 calories.
  • 5 grams of protein.
  • 2.5 grams of fat.
  • 28 grams of carbohydrates. 
  • 4 grams of fiber. 
  • 1.8 mg iron.

A comparable 40-gram portion of uncooked steel-cut oats has an almost identical nutritional composition to rolled oats. A 45-gram packet of unflavored instant oatmeal contains a similar nutritional composition as well.

However, many instant oat products are fortified with additional vitamins and minerals and contain added ingredients that influence the nutrition facts. 

How Oatmeal Can Help Aid Weight Loss

Oats have numerous health benefits, making this whole grain an excellent breakfast option. Oats may aid blood sugar, cholesterol, and weight management while boosting digestive health and reducing cancer risk. 

Having trouble losing weight? Take the weight loss quiz to understand your next steps and reach your goals.

High in Fiber and Protein

Oats contain four grams of total dietary fiber per ½ cup serving (uncooked), with two grams coming from soluble fiber. Experts recommend adults eat between 25 and 38 grams of fiber daily for optimal health and digestion. 

Oats have a higher protein content than other whole grains, with five grams in ½ cup of uncooked oats. The protein in oats also has a higher biological value than other grains, meaning it’s easier for your body to digest and utilize.

Low Glycemic Index (Low GI)

Glycemic index (GI) is a method used to identify how much a food might raise blood sugar levels after eating. Low-GI foods are less than 55, medium GI foods are 56–69, and high GI foods are above 70. 

The different types of oats impact blood sugar levels differently. Instant oatmeal has a significantly higher glycemic index than rolled oats and steel-cut oats, which are both in the low GI category.

  • Steel-cut oats: 55. 
  • Rolled oats: 53. 
  • Quick cooking oats: 71.

The beta-glucan fiber in oats has been shown to slow digestion, resulting in lower blood sugar and insulin levels after eating. 

Rich in Phytonutrients

Oats are a good source of phytonutrients, which are a type of beneficial plant compound. Preliminary studies have found that the kind of phytonutrients in oats may reduce the risk of colon cancer. Oats also contain antioxidants, like vitamin E, which benefits healthy aging. 

Reduces Appetite and Cravings

The soluble fiber in oats may aid weight management by slowing gastric emptying and promoting fullness. This effect can reduce hunger levels, which may help minimize cravings. 

Oatmeal is often consumed as a breakfast food, and it’s well known that eating a consistent morning meal helps reduce appetite and cravings. Research shows that people who eat oatmeal for breakfast have a lower appetite and energy intake for the rest of the day when compared to other breakfast foods. 

Helps Lower Cholesterol Levels

A diet rich in oats may help lower total and LDL cholesterol levels, which can reduce the risk of heart disease. This is thought to be due to beta-glucan fiber from oats blocking cholesterol absorption into the bloodstream during digestion. The fiber in oats may also help reduce the amount of cholesterol your body naturally produces. 

Promotes a Healthy Gut

Regularly consuming oats may help improve the balance of healthy gut bacteria in your digestive tract, which is linked to lower body weight, blood sugar, and cholesterol levels. 

The soluble fiber in oats has other gastrointestinal (GI) benefits, like reducing constipation by adding bulk to the stool. 

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Why Aren't I Losing Weight Eating Oatmeal?

Here are a few tips for eating oatmeal on your weight management journey:

  • When selecting and preparing oatmeal products, be mindful of added ingredients that may not be helpful toward your health goals. 
  • Purchase oats in their minimally processed, unflavored form to avoid added sugar and fat.
  • When preparing your oats at home, try to sweeten them with fruit instead of sugar, and use lower-fat milk products if you are concerned about cholesterol levels. 
  • Steel-cut and old-fashioned oats tend to be sold without added flavorings, and these varieties also have less of an impact on blood sugar levels when compared to instant oatmeal packets. 
  • Try adding protein powder or eat it with another form of protein like eggs.

How to Incorporate Oatmeal into Your Diet

If you want to add more oatmeal to your diet, start by replacing a few of your typical breakfast meals per week with a bowl of oatmeal. To keep it interesting, try oats prepared in different ways, like muesli, overnight oats, baked oatmeal, or slow cooker oatmeal. 

Try different flavor combinations without adding sugar, with ingredients like: 

  • Nuts and seeds, like pecans, almonds, peanut butter, or chia seeds.
  • Cinnamon and nutmeg.
  • Fruit, like apples, bananas, or berries.
  • Pumpkin puree and pumpkin spice.
  • Unsweetened dried fruit.
  • Avocado and a fried egg (for savory oatmeal). 

Takeaway

Oats can benefit weight management by slowing digestion, improving fullness, and reducing appetite. The primary fiber in oats, beta-glucan, can aid in chronic disease prevention by lowering blood sugar and cholesterol levels. 

To maximize their health benefits, choose steel-cut or rolled-oat products that are minimally processed and do not contain added sugar and fat. 

How a Dietitian Can Help

Weight is a complex topic, and there is much misinformation online regarding the best eating pattern to achieve your goals.

‍For compassionate, evidence-based nutrition guidance during your weight management journey, consider booking an appointment with a registered dietitian through Nourish. 

All visits are conducted virtually for your convenience. We work with you to maximize your insurance coverage, with most of our patients paying $0 out of pocket.

Find a dietitian near you that accepts insurance using Nourish. 

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Frequently Asked Questions

How much oatmeal should I eat to lose weight?

Research shows that eating 50–100 grams of oats (dry) per day results in long-term improvements in weight, blood sugar, and cholesterol levels. This is approximately ½-1 cup of uncooked oats daily. Still, it is best to talk to your registered dietitian about specific recommendations for your weight management eating plan.

Which oatmeal is healthiest?

Steel-cut and rolled oats are the healthiest choices, with comparable nutritional composition and low glycemic index scores. Instant oatmeal is often packaged with added sugars and has a high glycemic index even when eaten plain. 

Should I eat oatmeal every day?

Research shows that daily consumption of whole grains, like oatmeal, benefits weight management and reduces chronic disease risk. It’s best to follow an eating pattern that feels sustainable to you, so you may prefer to include oatmeal as one of a few whole-grain breakfast options during your week.

References

View all references
  1. Paudel, D., Dhungana, B., Caffe, M., & Krishnan, P. (2021). A Review of Health-Beneficial Properties of Oats. Foods, 10(11), 2591. MDPI AG. 

‍

  1. López-Sobaler, A. M.ª, Cuadrado-Soto, E., Peral-Suárez, Á., Aparicio, A., & Ortega, R. M.ª (2018). Importancia del desayuno en la mejora nutricional y sanitaria de la población [Importance of breakfast in the nutritional and health improvement of the population]. Nutricion hospitalaria, 35(Spec No6), 3–6. 


  1. Rebello, C. J., Johnson, W. D., Martin, C. K., Han, H., Chu, Y. F., Bordenave, N., van Klinken, B. J., O'Shea, M., & Greenway, F. L. (2016). Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial. Journal of the American College of Nutrition, 35(1), 41–49. https://doi.org/10.1080/07315724.2015.1032442

‍

  1. Wu, W. C., Inui, A., & Chen, C. Y. (2020). Weight loss induced by whole grain-rich diet is through a gut microbiota-independent mechanism. World journal of diabetes, 11(2), 26–32.

‍

  1. Jones, J. M., García, C. G., & Braun, H. J. (2020). Perspective: Whole and Refined Grains and Health-Evidence Supporting "Make Half Your Grains Whole". Advances in nutrition (Bethesda, Md.), 11(3), 492–506.

‍

  1. Fulgoni, V. L., 3rd, Chu, Y., O'Shea, M., Slavin, J. L., & DiRienzo, M. A. (2015). Oatmeal consumption is associated with better diet quality and lower body mass index in adults: the National Health and Nutrition Examination Survey (NHANES), 2001-2010. Nutrition research (New York, N.Y.), 35(12), 1052–1059.

‍

  1. Tosh, S., & Chu, Y. (2015). Systematic review of the effect of processing of whole-grain oat cereals on glycaemic response. British Journal of Nutrition, 114(8), 1256-1262.

‍

  1. Old Fashioned Oats. (2021, October 28). USDA FoodData Central. 

‍

  1. Steel Cut Oats. (2022, May 23). USDA FoodData Central. 

‍

  1. Cereals, oats, instant, fortified, with cinnamon and spice, dry. (2019, April 1). USDA FoodData Central. 

‍

  1. Rough Up Your Diet. (2010, August). NIH News in Health. 

‍

  1. Li, X., Cai, X., Ma, X., Jing, L., Gu, J., Bao, L., Li, J., Xu, M., Zhang, Z., & Li, Y. (2016). Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial. Nutrients, 8(9), 549.

‍

Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

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33.576698, -101.855072
Norfolk
, 
VA
Virginia
36.850769, -76.285873
Tulsa
, 
OK
Oklahoma
36.153980, -95.992775
Garland
, 
TX
Texas
32.914341, -96.636559
Fort Lauderdale
, 
FL
Florida
26.124161, -80.143593
Tucson
, 
AZ
Arizona
32.248814, -110.987419
Salt Lake City
, 
UT
Utah
40.760780, -111.891045
Corona
, 
CA
California
33.875670, -117.568840
Madison
, 
WI
Wisconsin
43.073051, -89.401230
Huntsville
, 
AL
Alabama
34.7014286, -86.6597495
Kansas City
, 
MO
Missouri
39.099728, -94.578568
Irvine
, 
CA
California
33.684566, -117.826508
Chula Vista
, 
CA
California
32.640072, -117.084038
Denton
, 
TX
Texas
33.215530, -97.132446
Aurora
, 
IL
Illinois
41.7571701, -88.3147539
Baton Rouge
, 
LA
Louisiana
30.4494155, -91.1869659
Columbus
, 
OH
Ohio
39.961178, -82.998795
Baltimore
, 
MD
Maryland
39.2908816, -76.610759
Detroit
, 
MI
Michigan
42.331429, -83.045753
Chesapeake
, 
VA
Virginia
36.7183708, -76.2466798
Birmingham
, 
AL
Alabama
33.5206824, -86.8024326
Scottsdale
, 
AZ
Arizona
33.501324, -111.925278
Cincinnati
, 
OH
Ohio
39.103700, -84.513610
North Las Vegas
, 
NV
Nevada
36.201946, -115.120216
Riverside
, 
CA
California
33.980602, -117.375496
Plano
, 
TX
Texas
33.019844, -96.698883
Minneapolis
, 
MN
Minnesota
44.977753, -93.265015
Salinas
, 
CA
California
,
Anaheim
, 
CA
California
33.836594, -117.914299
Springfield
, 
MO
Missouri
37.208958, -93.292297
Fort Wayne
, 
IN
Indiana
41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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