Named a superfood that nutritionists consider ideal for weight loss

 People often praise whole grains for their heart benefits, lowering cholesterol and improving blood pressure.

Also, their fiber, antioxidants, vitamins and minerals can contribute to weight loss. However, some may mistakenly believe that eating high-fiber foods causes weight gain. In fact, it can be the other way around, writes eatingwell.

"Studies show that whole grains can help you lose weight. "The fiber in whole grains acts like a cop on the road and slows digestion, which in turn promotes satiety," says nutritionist Cara Bernstein.

Including whole grains in your diet can help control your weight, helping you lose weight and not gain weight.

Oats are called one of the best crops for weight loss.

It is one of the three most important grain crops in the United States, right after wheat and corn.

"Short-term and long-term consumption of oats lowers cholesterol, regulates blood sugar and improves liver function. These factors can promote sustained weight loss and reduce the risk of weight gain," says nutritionist Melissa Mitri.

While no one product is perfect for weight loss, oats can help you achieve your weight loss goals in a number of ways.

Oats keep you full for a long time. It affects appetite hormones and nourishes intestinal microbes.

They have a unique antioxidant called beta-glucan, which acts as a prebiotic by feeding beneficial gut microbes that can influence the appetite hormones, GLP-1 and PYY. These hormones slow down the emptying of the stomach," experts note.

Compared to other types of whole grains, such as wheat, rice and millet, oats surpass the competition in terms of benefits.

Oats in the diet

Oats are rich in nutrients, especially minerals such as magnesium, manganese, iron, chromium and zinc. What's more, they're budget-friendly, convenient, and easy to add to meals and snacks you can enjoy anytime.

In addition to oatmeal, there are many ways to be creative in the kitchen with oats. In the evening, you can mix oats, milk, apples and cinnamon for a superfood the next morning. For a cozy and warm option, try baked oatmeal with pears. Oats are a nutrient-dense addition to waffle batter, fruit smoothies, yogurt parfaits or homemade granola, so you can boost the nutrition of foods you already eat regularly.

Oats can also be used in savory dishes, such as vegan burgers.

"You can use oats for breadcrumbs in meatloaf, meatballs and breaded chicken," says nutritionist Maggie Connelly.

What type of oats is best for weight loss

Cut, rolled or instant oats are the most useful for weight loss.

The best oats are the ones that people will enjoy eating. People usually get their first taste of instant oats and may like the taste and ease of instant oats.

But flavored instant oats may contain sugar. If you choose unflavored instant oats, their nutritional profile will be very similar to cut and rolled oats.

Oatmeal contains a large amount of vitamins and trace elements, fiber, iron and antioxidants. This cereal has a low glycemic index, so it is useful for blood and figure. Beta-glucan in the composition of oats normalizes the level of cholesterol in the blood and reduces the risk of heart disease. It promotes the growth of beneficial bacteria in the stomach, acting as fuel for microbes, and gives a feeling of long-lasting satiety.

Oatmeal is one of the most useful cereals for the intestines. The most useful porridge in the morning is oatmeal. This porridge helps to "start" the digestive process faster, improves the health of the liver and ensures the stable functioning of the thyroid gland.