If you are not eating oatmeal for your breakfast meal, now would be a great time to start. This simple meal serves up tons of health benefits that range from improved gut health and weight management to lower risk of developing heart disease and lower cholesterol levels.
If you are looking for a faster weight loss journey, Lauren Manaker, RDN, shares her suggested combo of oatmeal ingredients:
“The best oatmeal combination for losing weight is one that will allow a balance of healthy protein, fats and fiber carbs,” she said.
The best oatmeal combo for losing weight quicker contains protein, fiber and healthy fats.
There are many ways to add more healthy fats, protein and fiber to your oatmeal bowl, but one of Manaker’s favorite combos is one that has berries, walnuts and chia seeds.
“Walnuts have the best weight management trifecta of nutrients: protein, healthy fats and fiber to help promote satiety,” said Manaker.
An Oz of these nuts have 4 gm of protein, 2 gm of fiber, and 18 gm of heart-healthy fats, with some of them being omega-3 fatty acids: the anti-inflammatory fat that has been connected to a lower risk of obesity.
Researchers might have found at least one way in which walnuts could support weight loss; according a recently released study, after the obese participants ate a smoothie that contained 14 walnuts for two 5-day periods during a month, brain scans indicated that the part of their brains that was responsible for impulse and appetite control lit up more than the control group that drank the smoothies without walnuts.
Berries are not just a colorful way to add more sweetness to your oats. These fruits can also be great sources of fiber that can fill your body with strong anti-inflammatory plant compounds.
“The berries themselves contain a low glycemic carbohydrate source that can fuel the body with satiating nutrients and fiber,” said Manaker.
For instance, per 1/2 cup, raspberries have almost 5 gm of fiber, blackberries contain 4 gm, blueberries 2 gm, and strawberries 1.5 gm.
When you raise whole fresh fruit consumption, studies reveal that this helps with modest weight loss or weight maintenance over periods of as small as 3 weeks.
Chia seeds are arguably jam packed the most nutritional benefits in the smallest package. A small 1-oz serving of chia seeds have 5 gm of protein, 9 gm of healthy fats, and an amazing 10 gm of fiber! That is almost the same amount of protein that an egg has and more fiber than what you would find in two medium apples.
These seeds are a great source of soluble fiber, which can soak up water and expand in your stomach to help you feel fuller. (Add a scoop of chia seeds to a glass of water and you will see what we mean.)
“The chia seeds might help give the oatmeal some additional staying power, which is thanks to their ability to basically expand in your stomach and help you curb hunger pangs right after breakfast time,” said Manaker.