A Dietitian Explains Why the Carbs in Oatmeal Are So Healthy and Can Actually Help You Lose Weight

One of the best reasons to eat oatmeal is because it’s high in fiber. Freeman said this whole grain has both soluble and insoluble fiber, which are both “beneficial for promoting satiety, regular bowel movements, and controlling blood glucose levels.” The soluble fiber in oatmeal can also help raise your HDL (good) levels of cholesterol and lower your LDL (bad) cholesterol levels by reducing the absorption of cholesterol into your bloodstream. Also, oats have a lower glycemic index than potatoes or white bread, another way it can help to stabilise blood-sugar levels.

There are various forms of oatmeal, and similar to other types of whole grains, the less processed, the more beneficial, Freeman explained. See the ranking below, from least processed to more processed. As you can see, oat groats are highest in fibre.

1. Oat groats: The complete oat kernel is kept intact with endosperm and germ. The texture is hearty and chewy and very similar to cooked brown rice.
   1/4 cup uncooked: 180 calories, 34 grams carbs, five grams fibre, five grams protein
2. Steel-cut oats: The husk has been removed, and the kernel has been cut into smaller pieces. They have a thick, chewy texture.
   1/4 cup uncooked: 170 calories, 31 grams carbs, four grams fibre, four grams protein
3. Rolled oats: Oat groats are steamed, then rolled to flatten them, then steamed again to make flakes. Although rolled oats are processed, they are still a whole grain and have a soft texture when cooked.
   1/2 cup uncooked: 150 calories, 27 grams carbs, four grams fibre, five grams protein
4. Quick-cooking oats: These are rolled oats that go through further processing and are steamed and rolled again to make them even thinner than rolled oats. They take only a couple minutes to cook; have a soft, mushy texture; and are the easiest oats to digest.
   1/2 cup uncooked: 150 calories, 27 grams carbs, four grams fibre, five grams protein

Oatmeal is high in carbs, which is our body’s preferred source of energy, but Freeman explained that it’s made up of complex carbs, which are different than the simple carbs found in processed carbs like flour products. Complex carbs contain soluble fibre, which not only promotes satiety but also takes more time to digest, so you stay full for longer.

This makes oatmeal an excellent choice if you’re trying to lose weight, especially if you add fruit to up the carbs and fibre even more. This means you can eat a bowl and feel satisfied all morning, so you won’t feel the need to snack before lunch.

Whichever variation of oatmeal you make, a serving offers five grams of protein, which is similar to other whole grains. Freeman said to make your breakfast even more satisfying, add protein to your oatmeal by stirring in protein powder (try this recipe for pumpkin-pie overnight oats). Or add chia, hemp, or flax seeds; nut butter; nuts; or yogurt.

The protein coupled with the fibre will control blood-sugar levels and help increase your energy and mental clarity, which is part of the key to a balanced diet for weight loss.

Aside from the typical bowl of breakfast oatmeal, you can enjoy the benefits of oats by adding them to smoothies, pancakes, protein balls, cookies, or homemade refined-sugar-free granola. You can also grind rolled oats into oat flour and make healthy treats like gluten-free banana bread, these five-ingredient brownies, or this decadent two-layer chocolate cake.