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Weight-loss-friendly foods are thought to play an important role in helping one achieve their dream number the weighing scale. The first food that everyone thinks is diet chart friendly is oatmeal. If you take calorie counting very seriously, oatmeal can play a huge role to help you achieve your goals. Although this breakfast staple doesn’t perform instantly in making you slim, but it has a combination of fiber, complex carbs make it a low-calorie food and a great option for healthy weight loss and management. Now the obvious question arises, does oatmeal which we all unanimously believe to be an incredible food to lose weight come free of fats? In this post, we will answer the question, “Is oatmeal fat free.?” Read on to find the answer to this question and more.
What is Oatmeal?
Oatmeal with the scientific name Avena sativa, come crushed, rolled, steamed, and are usually consumed with milk or water. Oatmeal is a staple breakfast food in a majority of western countries who eat it along with bananas, blueberries, strawberries, etc. Oatmeals have the ability to absorb liquid and hence they become soft in texture, which is easy on the stomach.
What is the Nutritional Profile of Oatmeal?
There is no pre-defined set of rules to define a food item that contains fat. Foods that contain fat usually come processed and are high in fats, sugar and calories. In terms of nutritional value, a 1/2-cup serving of dry oatmeal has just 150 calories and 5 grams of protein, 2.5 grams of fat, and 4 grams of fiber and 0.4 gram of natural sugar. Oatmeal is rich in fiber which helps you feel fuller for a long period of time which will in turn help you control over snacking and binging.
Oats come power packed with key vitamins including thiamine, riboflavin, niacin, pantothenic acid, vitamin B and folate. They also provide a range of different minerals, including calcium, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. Raw oats are made of 66% carbohydrates, 17% protein, 7% fat and 11% fiber. Hence, carbs make about 66% of oats which are mostly made up of starches and fiber.
Does Oatmeal Contain Fat?
Now, regarding the fat percentage in oats, it mainly differs on the type of oats you consume. Whole oats contain more fat than most other grains, ranging from 5-9%. It consists mostly of unsaturated fatty acids. Pure oats are gluten free. Oats are whole grains which are always steamed and flattened before being packaged. But after it gets packed, bran, germs and endosperm are all still present in the final product.
So coming to our question of “Is oatmeal fat free?”. The answer partially says yes as the fat concentration in oatmeal is not that significantly large to be taken into consideration.
How Does Oatmeal Help in Reducing Weight?
Oatmeal with its high fiber content keeps your tummy full for a longer period of time and you would not feel the need to snack often, which will help you avoid unwanted calories. There are some food items that make you want to eat more or make you feel hungry again shortly after finishing them, such food items are fattening. But oatmeal performs exactly opposite to it. In fact, studies have revealed that people who eat hot cooked oatmeal for breakfast feel fuller for longer and desire less food throughout the day.
How To Eat Oatmeal to Reduce Weight?
Knowing the right way to eat oatmeal can save you from piling on extra calories through the day. It is well-known that oatmeal is not loved by many, yet they incorporate them in their diet to lose weight, but if you eat it the wrong way, oatmeal can lose all its glory in the weight loss world. Hence keep these pointers in mind:
- Avoid instant oats as they often come loaded with sugar which adds calories without boosting the oats’ nutritional value. Hence, buy plain oats without added flavoring.
- You should eat oats with fiber rich toppings. This will help you to lose weight. Fiber helps keep you full, so you’re less likely to overeat, and simply adding more fibers to your diet is one of the simplest ways to shed extra calories. Also, avoid fatty toppings like peanut butter in order to keep the calorie intake low. Instead opt for strawberries, greek yogurt, sliced apples, kiwi, oranges.
- Sweeten your oats with “healthy” sugars like maple syrup, honey or agave. Artificial sweeteners are counted as added sugars and offer little nutritional value. In place of that, add sweetness with a spoonful of sugar-free applesauce or banana puree.
To sum up, oatmeal is counted as an incredibly nutritious food that is also full of fiber, vitamins, and minerals, it’s one of the best options for a healthy breakfast, but keep in mind, that it is not completely fat free. In order to maximize the benefits of this weight-loss-friendly meal, have it in the ways that we have mentioned already. This will not only keep you fuller for long but will also give the required nutritional benefits,