Oats are widely used in breakfast. This whole grain is packed with essential nutrients. In fact, oats are beneficial for constipation cure because of their high fiber components.
However, too much consumption of oats can make you fat. That’s why it’s a wise idea to consume an average amount of oats with your meal. In this article, we will see how oats make you fat and how to lose weight.
Why Do Oats Make You Fat?
Oats are packed with fiber and are beneficial for weight loss. However, oats can make you fat if you consume oats with high-calorie foods like granola, meats, tofu, peanut butter, etc can cause weight gain.
Oats are high in calories. Normally oats or oatmeal are prepared with fruits and high sugar which are also high in calories. This trio combination of oats can cause caloric overload which may lead to weight gain.
Moreover, oats are a great source of fat. A 100-gram serving of oats contains 6.52 grams of fat (1). Studies have shown that consumption of fat-dense foods can cause weight gain (2).
As oats contain a moderate-high amount of fat, surplus consumption of oats makes you fat. Moreover, the majority of oat dishes contain sugar which is another proven component for gaining weight.
Studies have shown that too much consumption of added sugar is associated with greater weight gain (3). That’s why sugar-sweetened oatmeal can make you gain weight within a couple of months.
Also Check: Do Cashews Make You Fat
Does Oats With Milk Increase Weight?
Oats are high in calories and fat. As both high calorie and fat consumption are associated with weight gain, oats can make you gain weight. On the other hand, milk although whole milk is low in calories it is moderately high in fats.
That’s why adding milk with oats will increase both caloric and fat consumption, which in turn can increase weight.
How To Prepare Oats For Weight Loss?
Excess consumption of oats makes you fat by causing calorie and fat overload. However, oats also have a high density of two fat loss nutrients i.e fiber and protein. Studies have shown that high fiber foods cause weight loss (4).
On the other hand, protein also plays an important role in weight reduction. According to studies, a high-protein diet may cause 3.8 kg of weight loss within six months (5).
Furthermore, oats also contain a little amount of calcium. Dietary intake of calcium has a beneficial effect on obesity through weight management (6). That’s why if we can add more fiber, protein, and calcium to oat dishes, then it can work as a weight loss diet.
So, let’s check which foods fulfill these criteria. Seafood and nuts can fulfill the requirement of dietary fiber, protein, and calcium. That’s why adding nuts like almonds, macadamia nuts, peanuts, etc with oats can help you to lose weight.
However, it’s a wise idea to avoid sugar or reduce the sugar component in oat dishes to make it work for fat loss. If you add too much sugar the oat with nuts may not work for you.
Best Time To Eat Oats For Weight Loss
Several people get confused about when to eat oats for the best results. However, there is no best schedule for losing weight on oats. It completely varies from person to person.
You make take it as a breakfast or with your dinner. Both will work for you if you maintain the caloric and sugar intake from oats with increased fiber and protein density.
Does Oats With Milk Increase Weight?
Adding oats with milk does not change a lot of caloric value. It’s still high in calorie and fat. Because of this high calorie and fat, oats with milk can easily increase weight or make you fat.
However, a little consumption or limited intake of oat milk may not cause weight gain. That’s why it’s a wise idea to consume limited amount of oat milk to avoid weight gaining problems.