According to the WHO, obesity or overweight is one of the leading health risk factors that account for global mortality. It further increases the risk of other non-communicable health complications like CVD, musculoskeletal disorders, diabetes, and cancers. Studies show that the intake of dietary fiber and whole grain mediate for body weight loss, and this would be a new avenue toward combating current obesity trends. The consumption of oat products with high OBG gives a perception of satiety and stomach distention, which reduces hunger. Because of the viscous and hydration property of OBG, it delays gastric emptying, which inhibits the food intake, thereby reducing the overall body weight, body fat, body mass index (BMI), and central adiposity. In addition, OBG also activates the gut hypothalamic axis, which increases satiety. Studies on animal models show the effects of oats in the modulation of gut microbiota and its subsequent effect on reducing obesity. An oat-supplemented diet on rats decreased the body weight, epididymal fat accumulation, serum glucose, and serum lipid levels, and improved the composition of beneficial gut microbes, thus reducing metabolic-related disorders.
Benefits of oats for weight loss
- Oatmeal suppressed appetite, increased satiety, and reduced energy intake.
- Reduction of body weight, body fat, Body Mass Index (BMI), and waist to hip ratio.
- Each oat product decreased body weight, epididymis fat accumulation, and serum lipid levels; improved metabolic disorder by enhancing gut microbial growth.
- Effective reduction in body weight and fat and food efficiency but not appetite; reduction of serum glucose, free fatty acid, triacylglycerol (TG), total cholesterol, LDL, and HDL cholesterol; effectively reduced hepatic TG and cholesterol.
- Diets with OBG significantly reduced the body weight of mice; the MW of OBG did not significantly affect the serum lipid profile.
Savoury Oatmeal Porridge Recipe
Here's a delicious and nutritious breakfast recipe. Oats are a type of whole grain rich in soluble fiber, which can help reduce bad cholesterol levels in the body. This meal also includes lean protein, which boosts immunity and prevents muscle loss.
Ingredients:
- 6 tablespoons of steel-cut oats
- 600 ml of water or chicken broth
- 150 grams of ground chicken
- 1 egg
- 1/2 tablespoon of low-sodium soy sauce
- A few drops of sesame oil
- Pepper, to taste
- Chopped cilantro or green onion (optional)
Instructions:
Marinate the minced chicken with light soy sauce, sesame oil, and pepper.
In a saucepan, bring water or stock to a boil.
Add the oatmeal and marinated chicken to the saucepan.
Reduce the heat and simmer for 10 minutes.
Turn off the heat and stir in the egg.
Optionally, add chopped coriander or spring onion for extra flavor.
Overnight Oats
Here's a fantastic and nutritious oats recipe we'd love to share with you. It's a simple and healthy option that you'll enjoy.
Ingredients:
- ½ cup of rolled oats
- ½ cup of low-fat yogurt
- 1 tablespoon of honey
- 2 tablespoons of almond butter
- ¼ cup of fresh fruit, diced
Instructions:
In a mason jar, combine the rolled oats, low-fat yogurt, almond butter, honey, and fresh fruit.
Stir well until all the ingredients are thoroughly mixed.
Cover the jar and refrigerate overnight.
The next morning, you can enjoy the oats cold or at room temperature.
Give this delightful recipe a try and savor its delicious flavors!
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