The role of oats in weight loss is mainly based on the following principles:
High fiber content:
Oats are rich in dietary fiber, especially soluble fiber such as beta-glucan. These fibers absorb water and expand in the digestive system, increasing the volume of food and thereby creating a feeling of fullness. This helps reduce appetite and lower the overall food intake. For example, a serving of oats may provide a stronger feeling of fullness than other foods of the same calorie content, allowing you to not feel hungry for a longer period and thus avoiding overeating.
Oats are rich in dietary fiber, especially soluble fiber such as beta-glucan. These fibers absorb water and expand in the digestive system, increasing the volume of food and thereby creating a feeling of fullness. This helps reduce appetite and lower the overall food intake. For example, a serving of oats may provide a stronger feeling of fullness than other foods of the same calorie content, allowing you to not feel hungry for a longer period and thus avoiding overeating.
Stable blood sugar levels:
Due to the relatively slow digestion and absorption of oats, the release of carbohydrates is gradual and stable. This helps prevent sharp rises and falls in blood sugar, reducing hunger and cravings for sweets caused by blood sugar fluctuations. In contrast, high-sugar and refined grains may cause rapid spikes and subsequent drops in blood sugar, prompting the body to crave more food to replenish energy.
Due to the relatively slow digestion and absorption of oats, the release of carbohydrates is gradual and stable. This helps prevent sharp rises and falls in blood sugar, reducing hunger and cravings for sweets caused by blood sugar fluctuations. In contrast, high-sugar and refined grains may cause rapid spikes and subsequent drops in blood sugar, prompting the body to crave more food to replenish energy.
Low calorie density:
Oats themselves have relatively low calories and are rich in nutrients. You can consume a relatively large portion without taking in excessive calories. This enables you to satisfy your hunger while not burdening the body with too much energy.
Oats themselves have relatively low calories and are rich in nutrients. You can consume a relatively large portion without taking in excessive calories. This enables you to satisfy your hunger while not burdening the body with too much energy.
Nutrient-rich:
Oats contain a variety of essential nutrients such as protein, vitamins (such as B vitamins), minerals (such as magnesium, zinc), etc. These nutrients are crucial for the normal functions and metabolism of the body. Adequate nutrient intake can support various physiological activities of the body during weight loss while maintaining a healthy metabolic level.
Oats contain a variety of essential nutrients such as protein, vitamins (such as B vitamins), minerals (such as magnesium, zinc), etc. These nutrients are crucial for the normal functions and metabolism of the body. Adequate nutrient intake can support various physiological activities of the body during weight loss while maintaining a healthy metabolic level.
To sum up, the characteristics of oats, such as high fiber, stable blood sugar, low calorie density, and rich nutrition, work together to make them an ideal choice in a weight loss diet
