Does eating too much oatmeal make you fat? How to eat oatmeal to hold calories and not gain weight?

Sweet and delicious oats are rich in dietary fiber, carbohydrates, B vitamins and other essential nutrients for the human body. They are a favorite breakfast for many people. However, some netizens asked: "I like to eat oatmeal, but I am afraid that I will get fat if I eat too much. What is the best way to eat it?" How can we eat oatmeal to hold the calories and not gain weight? Let’s hear what nutritionist Liu Wenzhang has to say.

Nutritionist Liu Wenzhang said that 100 grams of oats have about 406 calories, more than twice as much as white rice. If you add dried fruits containing sugar, the calorie content will easily exceed the limit. Nutritionists suggest that you can replace oatmeal with one staple meal a day, and add fresh fruits or nuts instead of dried fruits to hold the calories. Not only can you eat oatmeal in a healthy way, but you don’t have to worry about gaining weight.

Oats contain β-glucose, which is effective in lowering cholesterol

Nutritionist Liu Wenzhang said that the oatmeal that most people often eat for breakfast is actually a very good source of grains. Oats are rich in dietary fiber, carbohydrates, B vitamins and other essential nutrients for the human body. The dietary fiber content of oats is more than twice that of brown rice. In addition, after brewing, oats will produce a sticky "β-polyglucose" ingredient, which can effectively lower cholesterol and blood lipids.

Oatmeal, which is commonly eaten for breakfast, is actually a very good source of grains. Oats are rich in dietary fiber, carbohydrates, vitamin B group and other essential nutrients for the human body.

Oatmeal + dried fruits may have too much calories, so fresh fruits are a good substitute for better health

Among the 5914 most popular questions asked by "The Doctor", one netizen asked: "I like to eat oats, but I'm afraid I'll get fat if I eat too much. What's the best way to eat it?" Nutritionist Liu Wenzhang said that oats are rich in nutritional value and are very beneficial to the human body. However, according to the Food Nutrition Facts Database, when comparing the same amount of cooked rice and oatmeal, 100 grams of rice has about 183 calories, while oatmeal has 406 calories, which is twice as much as rice.

In addition, many people feel that eating oatmeal alone is rather bland and often add additives such as dried fruits or nuts to enhance the flavor. However, nutritionist Liu Wenzhang pointed out that sugar, pigments and flavors will be added to the dried fruit during the manufacturing process. Eating too much dried fruit for a long time can easily cause a burden on the body. It is not recommended to add dried fruit to oats, which are already high in calories. If you really want to eat fruit, it is better to pair it with fresh fruit to avoid excessive sugar intake. It is recommended to add about 1/3 to 1/2 bowl of fruit at a time.

Nuts can increase good cholesterol. Add 1 to 2 spoons at a time.

So how should we eat oatmeal to hold calories and not gain weight? Nutritionist Liu Wenzhang recommends that people choose to replace the staple food with oatmeal for one meal a day. If they only eat oatmeal as a snack and maintain a normal diet for three meals, it will increase the intake of starch. Eating too much may cause obesity.

In addition, you can add nuts to oatmeal, because nuts are rich in monounsaturated fatty acids, which are beneficial to lower bad cholesterol, increase good cholesterol, and reduce the occurrence of cardiovascular disease. However, nuts are high in calories, so just add about 1 to 2 spoons at a time. Commercially available nut and oatmeal instant packets usually contain additives such as sugar, various spices, and gelatinized starch, and are not recommended for consumption.

You can add nuts to oats because nuts are rich in monounsaturated fatty acids, which are beneficial for lowering bad cholesterol and increasing good cholesterol.

[Nutritionist's Tips]:

Oats contain a lot of water-soluble fiber. When eating oats, remember to drink more water, which will help with bowel movements. In addition, oats will also affect the absorption of minerals such as iron, zinc, and calcium. In particular, oats contain phosphorus. If the body's phosphorus content is too high, it will not be conducive to controlling blood phosphorus. Patients with chronic diseases such as kidney disease are not recommended to eat it frequently.