n our quest to lose weight, many of us make the rookie mistake of exercising intensely but not paying attention to our diet.
The world abounds with foods brimming with terrific weight-loss properties, if only we paid attention. Oats are one such food.
Oats are whole grains that play a vital role in reducing weight and combating obesity.
Obesity
significantly increases a person’s risk of developing coronary artery
disease, high blood pressure and elevated blood glucose levels.
In our quest to lose weight, many of us make the rookie mistake of exercising intensely but not paying attention to our diet.
The world abounds with foods brimming with terrific weight-loss properties, if only we paid attention. Oats are one such food.
Oats are whole grains that play a vital role in reducing weight and combating obesity.
Obesity
significantly increases a person’s risk of developing coronary artery
disease, high blood pressure and elevated blood glucose levels.
Obesity
also increases the risk of endothelial dysfunction, a disease in which
the inner linings of the blood vessels in the heart stop functioning
properly.
This disease also directly contributes to high blood
pressure, high cholesterol and diabetes. It is one of the major
contributors to coronary heart disease.
Endothelial dysfunction
significantly decreased in adults who consumed oatmeal after a high-fat
diet, according to a 2001 study published in the American Journal of
Preventive Medicine.
According to the Centers for Disease Control and Prevention, 78.6 million (more than one-third) U.S. adults are obese.
The
yearly medical cost of obesity in the U.S. was $147 billion in 2008,
according to a 2009 study published in Health Affairs. Medical expenses
for obese individuals were $1,429 higher than those who were not obese,
the study further notes.
If you are piling up the pounds and
looking for a one-step miracle fix, you are in for disappointment.
Weight loss is a gradual process that requires dedication.
Consult a nutritionist and gym instructor for a holistic plan to curb your weight.
In the meantime, here is a solid tip:
Incorporate oats in your daily diet to make the first positive dietary change toward a healthy body.
Here are some reasons why eating oats can help you lose weight quickly.
1. Contains Fiber
Just as it does in your breakfast bowl when
you add water to it, the soluble fiber in oatmeal turns into a gel-like
substance in your digestive tract and regulates digestion.
This keeps you feeling full longer and inhibits unnecessary hunger pangs that make you load up on calories.
According
to a 2000 study published in The Journal of Nutrition, dietary fiber
prevents obesity and affects a sense of satiety by regulating the energy
intake and fat absorption from food so it is not used all at once,
making you feel hungry faster.
Furthermore, soluble fibers like oatmeal help protect the heart in overweight individuals.
In
a 2015 study published in Food and Nutrition Research, 14,690 dietary
surveys of children (ages 2 to 18 years old) from 2000 through 2010 were
used to assess oatmeal consumption and its effects.
Results
showed oatmeal intake resulted in better nutrient consumption and
quality of diet, and decreased the risk of obesity and abdominal fat
buildup.
2. Whole Grains
Whole grains slowly release sugar into the bloodstream, thereby maintaining a consistent energy level.
Sugar
provides energy to the body. However, when there is an excess supply,
the body stores it as fat. Whole grains prevent this from happening.
A
low-calorie diet containing fibrous whole grains as an intrinsic
constituent combined with regular exercise significantly decreased body
fat and increased the intake of dietary fiber, minerals and nutrients,
according to a 2006 study published in the Journal of the American
Dietetic Association.
Furthermore, whole grains (unlike refined
grains) have all their nutritional properties intact. Combined with all
the other weight loss-aiding properties of oats, this becomes crucial as
it not only helps you shed pounds but also makes sure you are not
depriving yourself of nutrients.
3. Contains Protein
One cup of uncooked steel cut oats (156 g) contain about 26 g of protein.
Protein-rich
diets that contain 25 to 30 g of protein per meal improve satiety and
weight management, and reduce the risk of diabetes, heart attacks and
strokes, according to a 2015 study published in The American Journal of
Clinical Nutrition.
Dietary protein promotes weight loss further by aiding thermogenesis, the process by which certain foods enhance metabolism.
Proteins
are a lot harder for the body to break down than fats and
carbohydrates. Hence, the body ends up expending more energy when
processing dietary protein. This revs up your metabolism significantly.
4. Contains Beta-Glucan
Beta-glucan is a substance that occurs
in the cell walls of plants like barley and oats. The greatest
concentration of beta-glucan is found in oat bran.
Oats rich in
beta-glucan significantly decreased the body mass index (BMI), body fat,
weight and waist-to-hip ratio in adult subjects with BMIs higher than
27, according to a 2013 study published in Plant Foods for Human
Nutrition.
Beta-glucan aids weight loss by curbing the blood glucose level.
People who are overweight often consume a good amount of carbohydrate-rich foods
and soft drinks. These substances release excess sugar in the
bloodstream, some of which is converted to energy and the rest is stored
as fat.
Muesli (oats-based cereal) containing 4 grams of
beta-glucans significantly lowered glucose levels in study subjects,
according to a 2007 study published in the European Journal of Clinical
Medicine.
Food intake dropped by more than 95 calories in subjects
who had consumed more than 5 g of beta-glucans 4 hours before a meal,
according to a 2009 study published in Molecular Nutrition and Food
Research.
5. Contains Complex Carbohydrates
Complex carbohydrates found in
oats convert to sugar at a slower rate than simple carbohydrates found
in refined food products. Sugar releases energy in the body.
When sugar is released into the bloodstream all at once, as happens with simple carbohydrates, some is converted to energy while the rest is instantly stored as fat.
Gradual release of energy prevents this from happening, thereby inhibiting weight gain.
In
a 2003 study published in the Journal of American Medical Association,
60 subjects consumed a slow energy-releasing diet with
complex-carbohydrate foods as a major constituent while 60 subjects
adopted a healthy lifestyle but did not follow a specific diet.
After
2 years, the first group reported a significant and greater reduction
in body weight, BMI, blood pressure, glucose, insulin and triglycerides
than the second group.
Therefore, incorporating oats in your daily diet will promote weight loss and boost overall health.
6. Aids Workout Sessions
Oats
are rich in beta-glucans, soluble fiber, proteins and complex
carbohydrates that gradually release energy so the body never runs out.
All these properties render oatmeal an indispensable pre-workout food
choice.
Male athletes who consumed rolled oats with water 45
minutes before exercise showed increased performance duration,
maintained normal glucose levels longer, and increased carbohydrate
metabolism (releases energy) during exercise, according to a 2001 study
published in Metabolism.
Like other whole grains, oats contain
antioxidants that help protect the mitochondria (energy reserve of the
body) from energy-sucking free radicals.
Oatmeal is also rich in
vitamins (especially B vitamins like folic acid and thiamine), minerals
(particularly manganese, magnesium and phosphorous) and omega-3 fatty
acids. These nutrients further energize you so you may exercise your way
to fitness.
7. Low to No Sugar
High-sugar foods can hamper your weight-loss efforts. Unless you purchase ready-to-eat-oatmeal that is likely to contain added sugar, oats promise you little to no sugar.
It
depends on what variety you purchase – 3.5 oz (100 g) of rolled oats
contain 0.99 g of sugars while steel cut oats contain no sugar.
This makes oats particularly beneficial to those who are trying to lose weight or are diabetic.
8. Low in Calories & Fat
A
person needs to burn around 3,500 calories to shed 1 pound. One cup of
oatmeal contains about 106 calories – an insignificant amount.
A
cup of oatmeal contains 11 g of fat, but it is incredibly low in
saturated fats that promote weight gain and increase the risk of heart
disease.
The low-calorie content of oatmeal, combined with the
benefits of beta-glucan and its high-fiber and high-protein properties,
make it the perfect food for promoting long-term satiety and weight loss
.
