Best oats for weight loss: 6 top picks for a healthy breakfast

Want to give a healthy twist to your breakfast bowl or plate to inch closer to your weight-loss goals? Turn to oats that are packed with essential nutrients. Rich in soluble fibre, oats promote a feeling of fullness and help reduce calorie intake. These little foods can play a huge role in slowing down digestion and stabilising blood sugar levels, helping to prevent bouts of overeating. Oats have a low glycemic index, which means they help maintain steady blood glucose levels and aid in weight management. By promoting healthy digestion, they also help reduce the risk of constipation and other digestive issues. We have curated a list of the best oats for weight loss that you may consider including in your breakfast.

6 best oats for weight loss

The best oats in India may help you live a healthy life. Check out this list of this list of the best oats brands for weight loss:

1. True Elements Rolled Oats

Ditch the midday slump with the best oats for breakfast! This one from True Elements promises to provide a refreshing taste and a satisfying eating experience. It is formulated with rolled oats and rosemary extract. These oats contain 13 grams of protein, 10 grams of fibre and zero added sugar. It may help manage your weight loss journey, improve digestion, lower blood sugar levels and protect your heart health. The brand also claims that its product contains no preservatives, zero cholesterol, trans fat, or chemicals and is certified by Whole Grain Council, USA.


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2. MuscleBlaze Fit High Protein Oats

Looking to build lean muscles? Try this dark chocolate-flavoured oats from MuscleBlaze. It is packed with instant oats, texturized soy protein, fruit, seeds, raw sugar, cocoa solids, artificial flavouring substances, salt and antioxidants. The product promises to provide 22 grams of protein per 100 grams. It may help you feel satiated for longer, maintain bowel movements, and help in weight management. These high-protein oats can also improve your heart health, and cholesterol profile and reduce free radical damage.


3. Saffola Oats 100% Natural

Trying to manage your weight? Saffola Oats might be a good and healthy breakfast option for you! It contains rolled oats, 10.4 grams of dietary fibre, 12.6 grams of protein, 0.5 grams of sugar, 5.3 grams of fat and 345 calories. These plant-based oats come with a super creamy texture, which melts in your mouth to provide a satisfying feeling. It promises to help manage weight and reduce cholesterol and the risk of high blood pressure. This packet of oats may also support muscle growth, maintain healthy immune function and provide long-lasting energy.


4. Yogabar 100% Rolled Oats

Are you trying to manage gluten sensitivity? Yogabar 100% Rolled Oats can be your answer. These oats are rich in beta-glucan fibre, which helps reduce cholesterol with omega-3 fatty acids. Certified gluten-free and vegan, these oats can help you manage weight and are 100 per cent natural. The brand claims that its product is free from fillers, preservatives and GMOs. Rich in dietary fibres, these oats can improve your digestive health and promote the feeling of fullness.


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5. Bagrry’s 100% Jumbo Rolled Oats

Baggry’s 100% Jumbo Rolled Oats can add goodness to your breakfast. Specially formulated with superior texture and nutritional richness, these oats may provide several health benefits. They contain soluble fibre, which can help slow blood glucose spikes, keep you full and improve your satiation. The brand claims that this product is good for people with diabetes because it contains soluble fibre and beneficial compounds. By promoting the feeling of fullness, these oats can help manage weight, lower cholesterol levels and boost your energy levels.


6. Nutriorg Organic Instant Oats

Nutriorg Organic Instant Oats are rich in fibre and low in calories. The brand claims that these oats are USDA-certified organic, gluten-free and non-GMO. It may help bring down cholesterol levels, and maintain a healthy heart and blood pressure. Free from synthetics, added sugars and chemical additives, these oats can help in weight loss.


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What are the benefits of eating oats?

  • Provides nutritional benefits: Oats are a rich source of nutrients like vitamins, minerals, fibre and antioxidants. They also contain a good amount of protein, and balanced amino acids, which help in muscle growth and repair.
  • Improves heart health: They contain beta-glucan, a soluble fibre, which helps to reduce bad cholesterol levels. Consuming oats can help mitigate the risk of heart disease.
  • Controls blood sugar: The soluble fibre present in oats helps to slow down the absorption of carbohydrates, which leads to a more gradual increase in blood sugar levels. It can help improve blood sugar control, and insulin sensitivity and boost your energy levels. A study published in the European Journal of Clinical Nutrition found that oats can help reduce insulin in the blood.
  • Maintains digestive health: Regular consumption of oats can promote regular bowel movement, enhance overall digestive health and prevent issues like constipation.
  • Helps manage weight: By promoting the feeling of fullness, oats help satiate cravings and reduce overall calorie intake. This helps decrease hunger and promote weight loss.
  • Contains antioxidant properties: Oats are rich in antioxidants, which may help lower blood pressure by increasing the production of nitric acid. It can protect you against chronic diseases by neutralising harmful free radicals in the body.
  • Relieves constipation: A study published in Nutrients states that oat bran, the fibre-rich outer layer of the grain can provide relief from constipation.

What are the different types of oats?

There are different types of oats, which includes:

  • Whole grain oats: These oats are unprocessed, retain the highest nutritional value and have a chewy texture. They are perfect for breakfast bowls, grain salads and risottos.
  • Steel-cut oats: This form of oats is chopped into pieces using steel blades. The processing method of these oats provides them with a nutty flavour and coarse texture. They are a good choice for overnight oats, savoury oatmeal and porridge.
  • Rolled oats: They are steamed and then rolled into flat flakes. The processing method of these oats makes them quick to cook. They have a soft and creamy texture, which makes them perfect for cookies, granola, oatmeal and muffins.
  • Instant oats: These oats are the most processed form of oats. They are pre-cooked and dried and are designed for convenience. They come in flavoured packets, contain added sugars and are perfect for oatmeal.
  • Quick oats: They are steamed for a longer period of time and then rolled thinner than the traditional oats. They have a soft and less chewy texture, which makes them a good choice for smoothies and instant oatmeal.

Frequently asked questions (FAQs)

  • Can oats help maintain weight?
    A study published in the Current Nutrition Reports mentioned that oats can regulate hormones for hunger suppression, and help manage appetite and weight. But, make sure to consult a nutritionist before adding oats into your diet for weight loss as they will help you choose the right product and guide you about the required dosage.
  • Is it healthy to eat oats every day?
    A study published in Randomized Controlled Trial found that individuals with inactive ulcerative colitis ate oats daily for 24 weeks and they did not experience their symptoms getting worse. This indicates that it is healthy and safe to consume oats every day.
  • Are oats good for heart health?
    According to the Journal of Clinical and Preventive Cardiology, oats contain beta-glucan, a soluble fibre, which has strong cholesterol and triglyceride-lowering properties. So, consuming oats can help reduce the risk of cardiovascular diseases and has a positive impact on bad cholesterol.

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