However, not everyone knows how to use oats correctly to support weight control. According to nutrition experts, just changing a few small habits when eating oats can significantly improve weight loss effectiveness.
Prioritize whole barley, less processed
One of the common mistakes is choosing instant oats with a lot of sugar and flavors. According to American nutritionist Samantha Cassetty, these products can increase calorie intake without much benefit for weight control.
Whole barley or flattened barley contains a lot of beta-glucan soluble fiber, which helps slow down digestion and prolong the feeling of fullness," Ms. Cassetty said in the health magazine Health. When the feeling of fullness lasts, eaters are less likely to snack or consume too much energy during the day.
Add protein and healthy fat
Another tip is not to just eat oats. Supplementing with more protein or good fats can help make meals more balanced and limit blood sugar spikes.
Oats combined with yogurt, chia seeds, nuts or low-sweet fruits will help stabilize energy for hours. "The combination of fiber, protein and good fat will help control hunger, thereby helping to manage weight more effectively," she explained.
In addition, experts also recommend limiting the addition of sugar, syrup or condensed milk when processing oats. These ingredients can quickly increase calories and reduce weight control benefits.
