Experts Say This Breakfast Staple May Help With Weight Loss (2024)

Whether you enjoy cooked oats on the stovetop, instant oats made in minutes, or a bowl of chilled overnight oats, oatmeal is a classic healthy breakfast food to start the day off right. But if you’re on a weight loss journey, you may be wondering, “Is oatmeal good for weight loss?” Weight loss foods aren't one-size-fits all, but it turns out that your daily bowl of oats might be more helpful for your health goals than you think.

“Oatmeal can actually be a very healthy addition to your diet, as it's super filling, says Linda Nikolakopoulos, RD, a dietitian at Nutritious Measures. "Oats are whole grains, so they are a solid source of fiber, which makes oatmeal filling and great for keeping the digestive system on track," she says. When you enjoy the breakfast staple, you’ll be satiated and far less likely to feel hungry or peckish shortly after.

Managing your weight doesn’t mean you have to give up your favorite foods. Ahead, an expert shares the benefits of oatmeal, whether or not it's helpful for weight loss, and how to prepare oatmeal to support your goals.

Meet the experts: Linda Nikolakopoulos, RD, is a dietitian at Nutritious Measures. Kristin Kirkpatrick, RD, is a dietitian at Cleveland Clinic and co-author of Regenerative Health.

What are the health benefits of oatmeal?

Oatmeal has been associated with multiple health benefits including better heart health, says Kristin Kirkpatrick, RD, a dietitian at Cleveland Clinic and co-author of Regenerative Health. Oatmeal is loaded with the soluble fiber called beta-glucan, which can lower cholesterol and improve gut health, per a recent study. It may also play a role in reducing your risk of type 2 diabetes and some cancers, Kirkpatrick adds.

When compared to other grains, oatmeal also contains a fair amount of protein, and it’s a great vehicle for incorporating other vitamins and nutrients, says Nikolakopoulos. A nourishing combo of protein and nutrients like iron, phosphorous, and manganese makes oatmeal an energy-boosting meal that will keep you full and satisfied all day, she says.

Overall, oatmeal has high nutritional value, per research. The high-fiber meal is a simple, healthy option for anyone who is trying to lose weight.

How many calories are in oatmeal?

If you take a look at oatmeal's nutritional profile, you'll see that it's mostly carbs, but it also packs fiber and other nutrients like zinc and magnesium. The number of calories a bowl of oatmeal holds depends on how you cook it or serve it. That said, here's what the nutritional makeup of a typical cup of rolled oats might look like unprepared, according to the U.S. Department of Agriculture (USDA).

• 307 calories
• 5 g fat
• 54 g carbs
• 1 g sugar
  
• 150 mg sodium
  
• 10 g fiber
• 10 g protein

Does oatmeal help you lose weight?

Oatmeal can be a great breakfast option to aid weight loss, says Nikolakopoulos. "Not only is it nutrient-dense, but this powerhouse meal will help promote fullness and satiety, preventing the urge for snacking between meals later on." Beta-glucan fiber attracts water and makes your digested food thicker, slowing down how fast it can move through your digestive system. This means you feel fuller for longer, per research in Nutrition Reviews.

Eating oatmeal regularly may also lower your LDL cholesterol (known as the “bad” one that can cause buildup in your arteries) and waist circumference, per a study in the Journal of the American Dietetic Association. Consuming oats containing beta-glucan for 12 weeks can also lead to reductions in BMI, body fat, and waist-to-hip ratio, according to a study in Plant Foods For Human Nutrition. (That said, measures like BMI aren’t necessarily the best indicators of metabolic health, and results will vary for everyone).

Eating oatmeal regularly may help control glucose and insulin response, especially in people with diabetes, per a literature review of 16 studies published in the journal Nutrients. And while oatmeal contains a fair amount of sugar, it's considered a low-glycemic carb, meaning the sugar is digested slowly and therefore doesn't cause a major spike in blood sugar and crash later. This can be helpful if you’re trying to lose weight.

What are the best ways to eat oatmeal for weight loss?

If you want to lose weight sustainably, try making oatmeal with steel-cut or rolled oats, Nikolakopoulos says. "Steel-cut oats can absorb more water than instant oats, and they're also superior to instant oatmeal because they are less processed and have a better nutrient profile,” she says.

You can also spruce up your oatmeal with healthy toppings like fresh fruit. "Try making the oatmeal with milk instead of only water, mix in some nut butter, and top with fresh or frozen berries and nuts," says Nikolakopoulos. "These add protein, calcium, vitamins, antioxidants, and healthy fats, turning a simple bowl of oatmeal into a complete meal."

To ensure your meal stays nutritious, you’ll want to avoid piling on dried fruit or syrup. "Try to let the fresh fruit provide the sweetness rather than adding honey or maple syrup, as those contribute excess sugar and calories," Nikolakopoulos says. If weight loss is your goal, you should also be mindful of portion sizes using measuring cups or spoons, she says.

Finally, being on a weight loss journey doesn't mean your food has to be bland—and enjoying oatmeal doesn’t mean only eating oats. "Using the cooked oatmeal as a base, you can create your bowl by incorporating various add-ins like egg, avocado, cheese, vegetables, and spices of your choice," says Nikolakopoulos.

"The oats don't always have to be cooked, either—turn your oats into a flour and add to pancakes, sauces, and muffins," Kirkpatrick adds. Whatever your preference, create your own recipe and enjoy.