In helping others with their weight management routine, I often get asked a high-frequency question: Can I really lose weight by using oats instead of staple foods? Are oats really good for weight loss?
Here to throw out the answer first: oats are indeed good for weight loss.
In fact, when you dissect oats will be surprised to find that it is not low in energy. The USDA food database shows that raw oats have about 379 kilocalories per 100 grams , which is even higher than the equivalent amount of brown rice, buckwheat, and other grains.
So why do we still find it helpful for weight loss? There are two reasons.
1. Oats are more satiating
Often eat oatmeal friends have this feeling, if you use oatmeal-soaked milk for breakfast, the feeling of fullness will be particularly strong, much higher than we drink white rice porridge.
So the first reason why oats are suitable for weight loss is that, compared to white rice and white flour products, oats have a stronger sense of satiety.
In fact, whether a person feels hungry or not is not entirely based on how much energy food is consumed.
More often than not, hunger comes from the “warning” after the gastrointestinal tract is empty, when your stomach is blank, it will remind your brain that it’s time to eat! In addition, a drop in blood sugar levels will also send this hunger signal to the brain.
At this point, food is needed to provide you with a feeling of satiety, thus satisfying your body’s needs.
So, when we measure whether food can help with weight loss, it depends on which food is relatively lower in energy while providing the same feeling of satiety. In this regard, oats are indeed a good choice.
So how exactly do oats provide this satiety? It’s the “dietary fiber” that helps.
Although oatmeal is slightly higher in energy, it is rich in dietary fiber, and this dietary fiber can be very good at providing you with a feeling of satiety.
According to the USDA database, the total dietary fiber content of oats is about 10 grams/100 grams, which is usually higher than refined grains, and even higher than whole grains like brown rice and coarse corn flour.
Among them, oats also contain a soluble dietary fiber called β-glucan, which is even more powerful and can absorb water in the intestinal tract to form a sticky consistency, filling the gastrointestinal tract, delaying the emptying of the stomach and thus reducing hunger. 
To put it bluntly, the principle that oats can lose weight is actually that if a bowl of white rice to make you feel less hungry, it may be possible to do so with as little as half a bowl of oatmeal with much lower energy, and that this calorie is naturally saved.
2. The micronutrients of oats are relatively high
From the perspective of micronutrients, oats are among the top cereals in terms of vitamin B1, as well as the minerals calcium, iron, and zinc.
Eating oats can well supplement people’s needs for a variety of micronutrients, not because of weight loss control diet and lead to a variety of vitamin and mineral deficiencies.
As for the konjac mentioned, all kinds of vegetables and fruits, their weight loss principle is mainly low energy. But because of the high water content, satiety is not really that good.
In this comparison, oats are indeed a quality choice of staple food for weight loss people.
However, we should also note that whether you can lose weight or not, not a single food can determine, but depends on the overall dietary structure composed of various types of food throughout the day.
So, if you want to eat oats to lose weight, or to grasp the overall dietary structure so that oats can play a multiplier effect.