health weightloss

Do oatmeal make you gain weight?


You have probably heard people say that oatmeal can  make you gain weight.

This is mostly based on the fact that oatmeal are high in carbohydrates. But of the total carbohydrate amount of 60,5 per 100 grams only 1,1 grams are sugar.

Oatmeal is relatively low-calorie, high in fiber, and moderate in protein.

Oatmeal is actually one of the best and healthiest breakfast options when you are trying to lose weight.

Oatmeal May promote weight loss

Do oatmeal make you gain weight?

A high intake of oats is linked to a lower risk of weight gain and obesity  according to research.


In part, this may be because soluble fibers can help you feel fuller for longer according to research.


Regularly eating raw oatmeal without toppings may help you lose weight. Whole-grain oats have high levels of fiber, which is associated with lasting feelings of satiety. According to a 2016 article published in the journal “Nutrients,” eating oats in place of other grains is linked to more stable blood sugar levels, better cholesterol control and overall weight loss.

It is not recommended buying prepackaged oatmeal, even healthy-sounding varieties can include chemicals and sugar. Some instant oatmeal packets contain as much as 14 grams of sugar and questionable ingredients like inflammatory vegetable oil and artificial dyes.

It is cheaper and healthier to go for unflavored oats, and I personally prefer to take the oat raw in a smoothie.

I have had my Nutribullet for about 17 years and its still going strong, it is probably the best and most used electronic tool I have ever owned.

What I really like is that it liquidize different combinations of frozen and fresh fruit, tough root ginger, dairy, leafy greens, seeds and nuts, and raw oatmeal into silky, nutrient-dense smoothie.

You can get the Nutribullet from $ 57,16 on amazon now:

You do not need to cook oats before adding them to a smoothie. Raw oats are safe and nutritious to eat. However, they have a rougher texture compared to softer cooked oats.


It’s easy to think you won’t gain weight if your diet is made up of healthy foods, and this is partly true.

Whole grains like oatmeal offer far fewer calories and grams of sugar and fat than processed alternatives, meaning they’re less likely to encourage weight gain

Back to the question, do oatmeal make you gain weight?

But there can be things you might be doing with your oats that can make you gain weight

Three reasons oatmeal can make you gain weight

  1. Eating too much – Oatmeal isn’t free of calories, so if you eat too much of it, it’s just as likely to cause weight gain as any other food
  2. Unhealthy Toppings – Adding sugar or suar rich toppings will make the healthy breakfat  weigth gaining instead.
  3. Using instant oatmeal – if you take a closer look, most instant oatmeals are packed with way more sugar than you want

Eating oatmeal won’t make you gain weight, but consistently eating too many calories will.

Oats are loaded with important vitamins, minerals and antioxidant plant compounds.

Other health benefits

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.

Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels


This is some of the nutrition found in oatmeal:

  • Manganese:
  • Phosphorus
  • Magnesium
  • Copper
  •  Iron
  • Zinc
  • FolateVitamin B1 (thiamin)
  • Vitamin B5 (pantothenic acid)
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

Nutrition source:

Oats are actually among the most nutrient-dense foods you can eat.

Reduces bad cholesterol

Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.

1 Month Vegan Challenge

Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.

It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.

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By Beejay

Bjojo runs the Vegan MeatLab blog. He is also doing experiments on Spirulina growing and micro greens. The long-term plan for the Vegan MeatLab project is to come up with the ultimate vegan hamburger based on natural vegan food.

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