Can Oatmeal Help With Weight Loss as a Meal Replacement?
Since oatmeal has been scientifically proven to havelower cholesterolAfter the benefits of oatmeal were demonstrated, the idea that "eating oatmeal is good for your health and aids weight loss" quickly became popular. Many food products now emphasize the health benefits of oatmeal, and some even consider it a daily staple. However, does oatmeal really help with weight loss? What's the ideal daily intake? In reality, most people don't pay much attention to these issues, often leading to misconceptions about how to consume it.
First, it's important to clarify that oatmeal and the common cereals on the market are not the same thing. Oatmeal is a flake food made solely from oats. It's pre-cooked, toasted, and softened, and can be consumed simply by mixing it with hot water or briefly cooking it. While oatmeal, while also cooked and toasted, is made from a blend of various grains. The proportions of ingredients vary between brands, generally including barley, wheat, oats, corn flakes, and other ingredients, resulting in a more complex composition.
Currently, there are clear studies that show that only oatmeal has the effect of lowering cholesterol, both in terms of total cholesterol content andCardiovascular healthUnfavorable LDL cholesterol levels can be improved by consuming oatmeal. The key to this effect lies in the beta-glucan found in oatmeal. According to the U.S. Food and Drug Administration (FDA), adults can effectively lower cholesterol by consuming 3 grams of beta-glucan daily. This dose is roughly equivalent to the content in one bowl of cooked oats (which requires approximately 1 grams of dry oatmeal).
However, it's important to note that the "healthy oats" referred to here must be all-natural, additive-free oatmeal. Only such products can be considered a high-quality source of starch. Common single-serving instant oatmeal or products labeled "oatmeal" often contain modified starches like cornstarch and maltodextrin. These ingredients are rapidly digestible and convert to glucose within 20 minutes. This not only easily converts to fat and is stored in the body, but also fails to achieve the desired weight loss effect.
In response to the question of "Can eating oatmeal, which makes you feel full, help you lose weight?", St. Martin's Hospital nutritionist You Weiming explained that although some small-packaged oatmeal is indeed natural and additive-free, consumers can identify it through a simple method: the dietary fiber contained in natural oatmeal will develop a sticky texture after contact with hot water, with a slightly rough taste and a light flavor. If it has a distinct sweetness when eaten and the texture is not sticky, it is likely that ingredients such as sugar, spices or maltodextrin have been added to the product, which may increase the risk of fat storage.
In addition to the cholesterol-lowering effect, there is also a claim that eating oatmeal will increase the triglyceride ratio, thereby increasingcardiovascular disease riskYou Weiming clarified that the real cause of elevated triglycerides is excessive starch intake. While oatmeal is considered a whole grain and rich in dietary fiber, it is still a starchy food, providing two-thirds of the calories found in white rice. Excessive consumption can also lead to excessive calorie intake.
You Weiming further pointed out that while the dietary fiber in oats can provide a certain sense of fullness, the key to weight loss lies in calorie control, not simply consuming a particular food. Furthermore, compared to foods like protein, the satiety provided by oats is shorter-lived, making it easier to feel hungry again within a short period of time. Inadvertently increasing consumption can lead to excessive calorie intake. Therefore, when consuming oatmeal, avoid consuming additional starches and sugars. Instead, use it as a staple food substitute, paired with protein and vegetables to ensure a balanced diet.
It's worth noting that while dietary fiber helps clear intestinal waste, excessive intake can also have side effects. It can absorb minerals and vitamins from the body, causing these nutrients to be excreted in the stool. Long-term consumption can easily lead to the loss of calcium, magnesium, and iron, which can lead to iron-deficiency anemia, bone loss, muscle loss, fatigue, and other problems. The National Health and Family Planning Commission recommends that adult men limit their daily dietary fiber intake to 35 grams and women to 27 grams. This standard is roughly equivalent to one to two bowls of oatmeal. It can replace one or two main meals, but excessive consumption is advised.
So, if you want to achieve both weight loss and health through oatmeal, how should you plan your consumption? First, you can replace one or two staple meals with oatmeal, pairing it with high-quality protein sources like soy milk, boiled eggs, boiled chicken breast, and edamame. At the same time, you should increase your water intake to avoid scratching your gastrointestinal tract or causing bloating and discomfort due to the lack of lubrication provided by dietary fiber. In terms of timing, it's recommended to consume oatmeal during breakfast to promote gastrointestinal motility and promote regular bowel movements.
In addition, certain groups need to be more cautious when consuming oatmeal: those with sensitive intestines and weak digestive function should not consume it in large quantities. It is recommended to pair it with other vegetables, mushrooms and other ingredients to diversify the intake of different types of dietary fiber to avoid excessive stimulation of the gastrointestinal tract; if symptoms of mineral deficiency such as iron deficiency anemia, bone loss, muscle loss, or gluten allergy have occurred, it is recommended to prioritize nutritional supplements through other means and try to avoid consuming oatmeal or cereal to avoid aggravating discomfort symptoms; as for patients with chronic renal failure, because their ability to metabolize phosphorus is weak, and oatmeal and cereal usually contain high phosphorus content, it is also recommended to avoid eating them.
