Oats have long been touted as a supreme weight loss food, ticking many of the boxes on a nutritionist's checklist. Fortunately, there is solid science behind these claims.
Research published in the Journal of Nutrition last year found that the fibre in oats works on the same biochemical pathways as Ozempic, the popular weight loss medication.
But how you make your morning bowl makes all the difference, a nutritionist recently warned on social media. Getting it wrong can actually sabotage your weight loss efforts.
The healthy breakfast can easily switch from a metabolism booster into something that works against your goals, cautioned Courtney Kassis.
TRENDING
Stories
Videos
Your Say
The problem lies in what happens when you eat oats on their own, as Courtney explained on social media that "oatmeal might look innocent, but on its own it's basically a blood sugar rollercoaster".
She pointed out that oats are primarily carbohydrates, so when eaten without adequate protein, fibre or healthy fats, they cause your blood sugar to spike rapidly before crashing down again.
This with leave you feeling hungrier than before and makes your body more likely to store fat, explained Courtney.
This constant pattern of spikes and crashes is essentially what damages your metabolism and saps your energy levels throughout the day.
Courtney stresses that preparation methods are everything when it comes to eating oats for weight loss
|GETTY / TIKTOK
Nutrition coach Eduardo Oliver told GB News that one of the biggest errors is loading oats with high-calorie sweeteners and toppings.
"While oats themselves are a nutrient-dense, fibre-rich food, these ingredients can easily turn what would otherwise be a healthy meal into one that exceeds daily calorie needs by a significant margin, thwarting attempts at weight loss," he explained.
Another common mistake is choosing flavoured instant oats, which often contain added sugars and less of the filling fibre you need.
LATEST DEVELOPMENTS:
People also frequently misjudge portion sizes - even plain oats can pack more calories than expected when servings are too generous.
According to Courtney, the right way to prepare oats for weight loss is by combining them with "protein powder, fibre like chia or flaxseed, and healthy fats like pecans".
This keeps your blood sugar steady, supports your metabolism and keeps you satisfied for hours without the dreaded mid-morning crash.
Oats should be paired with protein or fat to prevent blood glucose spikes
| GETTYOliver suggests adding Greek yoghurt, protein powder, nuts or seeds to create a balanced meal that digests slowly and prevents late-day cravings.
He also recommended preparing oats with water or unsweetened milk alternatives rather than sweet juices or flavoured milks.
The ideal portion, according to Oliver, is about 40 to 50 grams of dry oats per serving, which provides sustained energy without excessive calories, supporting fat loss more effectively.
Our Standards: The GB News Editorial Charter