“You are looking fat! You should seriously try to burn your fats.”
“Why don’t you join a gym? It looks that you have put in a lot of weight.”
“You were in good condition the last time we met but have you gained weight in couple of weeks?”
None of us would be tempted to listen to such remarks. A low carb diet can be a solution to shed the spare pounds that people are pointing at. Tempted to go for a low-carb diet that will help you reduce weight, lower your blood sugar level, or cholesterol count? So here is the good news friend’s!
Consume the right amount of carbs in oatmeal
Oatmeal can be your best buddy in skimming down your extra pounds of weight. Eating healthy is the best deal but what is healthy might be a subjective notion as it all depends how you consume a food item. Oatmeal is one simple dry whole grain item in your kitchen that is equally healthy for everyone. You can’t ignore the heavenly benefits that oatmeal has to offer. However, the amount of calories and carbs in oatmeal needs to be determined as it varies according to the type of oatmeal and the way it is consumed.
It is suggested to consume 225g-325g of carbs per day. However, an average individual struggling with losing weight should take at least 20g of carbs per day. Some nutritionists suggest increasing it up to 100g of carbs per day. This amount is still very less than the amount recommended.
Is oatmeal fattening?
Many people ask me that if oatmeal is fattening. Essentially, oatmeal is not fattening if used in pure form. Here comes a handy tip for consuming oatmeal.
“While buying your pack of oatmeal, you should closely look at the nutrition facts provided on the pack. In this way you can keep a check on sweeteners added per packet that can secretly ruin your diet.”
Oatmeal packs that contain significant amount of sweeteners are not advised for weight loss because sweeteners contribute in increasing weight and also elevate the blood sugar level.
A pack of flavored and sweetened oatmeal contains about 23.7-28.4g of carbohydrates.
Oats are found in grounded, crushed, steel cut or rolled form. Steel cut oats are more advised for people who are striving for weight loss.
Benefits of oatmeal
Oatmeal can contribute a lot in shedding your extra weight. If it is taken daily for six weeks in breakfast, it can eventually aid in decreasing your waist size which might be a dream for many of you.
Oatmeal is very beneficial for diabetic patients as it helps to alleviate blood sugar due to high fiber content and low glycemic index. It may also reduce the need for insulin injections for people suffering from diabetes.
People who are having difficulty in bowel movement or suffer from stomach upset can include a bowl of oatmeal in their diet as it regulates digestion process and ease constipation.
Oatmeal is also a healthy option if you are suffering from Polycystic Ovary Syndrome (PCOS). Steel cut oats with berries can be a perfect breakfast combination in PCOS.
Secrets of oatmeal
The secret of oatmeal is that it can be used by weight-watchers as well as weight-gainers. This makes it an absolute staple for your kitchen owing to the immense benefits it offers for all and sundry.
Be creative with oatmeal
Oatmeal is a very nutritious food. The benefits of oatmeal can be enhanced by supplementing it with other food items.
Many weight-watchers prefer oatmeal in their diet because it is also an easy and quick-to-made meal. Commonly it is prepared by boiling it in either water or milk. To enhance your taste buds you can also add nuts, dry fruit, fresh fruits, dark-chocolate, cinnamon or peanut butter.
Oatmeal is a versatile food item. It all depends on your need that whether you want to add it to your meal for losing weight or gaining weight; you want to control you diabetes, or you want to keep your heart healthy.
How to make oatmeal? Tips for a healthy living
People aiming to lose weight, controlling their diabetes or keeping the cholesterol level low to avoid cardiac complications can hook for different recipes of this appetizing food mentioned below:
- For diabetics patients, try mixing oatmeal with ¼ granola, eight pecan halves; chopped, two tablespoons of raisins and sprinkle some cinnamon to enhance its taste and smell.
- For those people who are suffering from cardiovascular disorder or are at the risk of heart disease can use almonds, chocolates, and coconut along with oatmeal in their breakfast.
- For gaining weight, add more protein in your oatmeal, add other high-calorie toppings such as coconut meat, almonds, peanut butter, an extra-large banana or cup or berries or mango chunks.
- If you are among those who find oatmeal a boring food item then you can add up blueberries, sunflower seeds and agave to your bowl of oatmeal to increase its nutritional value and add more flavor to it.
Enjoy low carb breakfast with oatmeal
For weight loss, it is advised to use ¼ cup of oatmeal instead of consuming ½ cup oatmeal to reduce the amount of carbs in oatmeal. You can cook oatmeal with egg whites along with almond milk. Vegans can make their low carb breakfast with oatmeal using coconut flour and chia seeds. It will not only lower the number of carbohydrates but will also boost up the protein content in your diet. Additionally, sprinkle a teaspoon of cinnamon powder on your bowl of oatmeal to give your taste buds an unofficial treat.
The below chart will help you to analyze the amount of carbs and calories in different types of oatmeal in varying quantities.
Calories in oatmeal
|Types of Oatmeal||Calories|
|1 packet, dry ( 177 grams)||122|
|1 cup cooked (234 grams)||158|
|1 cup dry (501 grams)||399|
|1 ounce dry ( 177 grams)||120|
Carbs in Oatmeal
|Types of Oatmeal||Carbs|
|1 packet, dry ( 177 grams)||21g|
|1 cup cooked (234 grams)||27g|
|1 cup dry (501 grams)||58g|
|1 ounce dry ( 177 grams)||21g|