So you’ve mastered the art of the weight-loss salad. Now it’s time to improve your morning routine by rethinking your breakfast. An excellent, healthy choice? Oatmeal.
“Oatmeal, ideally prepared from whole oatmeal such as oatmeal or rolled oats, contains soluble fiber in the form of beta-glucan. Beta-glucan has been shown to be beneficial for heart health because of its ability to lower cholesterol and reduce the risk of heart disease,” said Sophie Lauver MS, RD, LDN, NBC-HWC, of a PlantBasedPerspective.commention, that to learn. “It can also increase feelings of fullness and slow down the digestive process, helping us stay full longer. Adding healthy fat sources and plant-based proteins to our oatmeal can increase satiety, reduce our snacking or cravings, and ultimately promote weight loss.” Below are 10 amazing ingredients to add to your bowl of goodness.
1. Pumpkin seeds
Also known as pepitas, these nutrient-dense seeds are a smart topping for your oatmeal when you’re trying to lose weight. “Pumpkin seeds are a great addition to oatmeal, which can help with weight loss. In addition to providing healthy fats and fiber, pumpkin seed seeds are an excellent source of magnesium, containing more than twice the magnesium than most nuts and seeds,” says Sarah Williams, MS, RD, a Registered Dietitian and Weight Loss Expert Founded sweet balance. “Research shows that higher intakes of magnesium are associated with lower BMI and reduced risk of obesityshe explains, adding that she recommends adding an ounce of pumpkin seeds to your oatmeal.
“Although walnuts are high in calories, they have been shown to correlate with weight loss as part of a healthy diet. Walnuts are high in healthy polyunsaturated fats, which can help make us feel full and reduce hunger,” Lauver quotes as saying research. FYI: As Lauver points out, it’s worth noting that many such studies are funded by the nut industry.
Additionally, Williams shares that “A 2017 to learn found that people who ate 30 grams (about one ounce) of walnuts per day had significantly greater weight loss and more positive dietary choices than those who did not eat walnuts” and that “another to learn investigated why this may happen and found that the beneficial effects of walnuts may be due to changes in the gut microbiota that occur after walnut consumption.
If you have lots of walnuts on hand, try these walnut tacos with a simple coleslaw for a healthy dinner when you want to stay on track with your weight loss from dawn to dusk. A tangy purple slaw perfectly complements meaty walnuts mixed with tomato paste, vegan Worcestershire sauce, smoked paprika and more.
Attach the berries. “Strawberries contain a significant amount of anthocyanins, a plant compound that helps boost the body’s production of the hormone adiponectin. This hormone boosts metabolism and aids in weight loss,” says Trista K. Best, MPH, RD, LDN, at balance one. “Nutritionally, strawberries are unique in that they contain two grams of both soluble and insoluble fiber, ideal for gut health and weight loss,” she says, adding that with each passing year there is a growing understanding of the connection between the gut microbiome and weight loss; and strawberries are unique fruits in that they contribute to both.
4. Pine nuts
“As Best points out, pine nuts are seeds harvested from a few different types of pine cones, and are actually not nuts, but seeds. “This seed is high in healthy fats, and just one ounce provides 19 grams of these fats. Because the fat content is so high, the calories per ounce are also high, since fat drives up calories,” she says, noting that they’re ideal as a topping for other dishes to help promote satiety. as opposed to snacking on them alone as they are high in calories.
Kylene Bogden, RDN, Functional Performance Nutritionist of FWDfuel.com calls this potent spice fantastic for controlling blood sugar and fighting sweet cravings. She advises getting a high-quality vegetable fat and protein with every meal, and says that silken tofu and unsweetened peanut butter — an excellent source of fat – pairs well with cinnamon-dusted oatmeal. “In a blender, mix 2 to 4 ounces of silken tofu with 1 tablespoon of peanut butter, 1 to 2 teaspoons of cinnamon, and a splash of your favorite plant-based milk,” Bogden offers. “Use this as a liquid base for your oatmeal (or even overnight oats) and your life, and your waistline, will change forever!”
Edamame, or unripe soybeans, is an excellent choice if you like a hearty breakfast. “Soy/edamame has associated with weight loss because of the isoflavones it contains and the high quality protein,” says Sylvia Melendez-Klinger, MS, RD, Founder of Hispanic food communicationand a member of Grain Foods Foundation’s Scientific Advisory Board.
Melendez-Klinger suggests making oatmeal with edamame, cooked spinach, and nutritional yeast for lots of protein and energy. “Not only is this dish delicious and unique to your taste buds, but it’s also a meal that keeps you full and delivers nutrients more efficiently because they like to ‘work as a team,'” she says. “By combining grains with veggies and beans, you create a delicious and nutritious plant-based meal that hits your major food groups — and you can even have it for dinner.”
7. Chia seeds
For a virtually tasteless nutritional boost, try chia seeds. “They’re high in fiber and protein, both of which can increase feelings of fullness or satiety,” Lauver shares. “Chia seeds also create a gelling effect when mixed with liquid, so they can help slow gastric emptying or keep the stomach full longer,” she continues, sharing this research and noted that while many small studies are being conducted on chia seeds, she would also like to see some larger ones.
This proven oatmeal supplement receives the seal of approval from nutritionists in the weight loss department. “Bananas are packed with fiber, potassium, manganese, vitamins C and B6, all of which together can support your weight loss goal. The reason I recommend adding bananas to your oatmeal is because of their high fiber content. Fiber encourages you to stay full for longer and helps[s] They avoid overeating,” offers Clara Lawson, RDN USA Hemp Co. “A to learn has shown that eating a high amount of fiber reduces the risk of weight gain by up to 25-30 percent. Eating bananas can provide you with about three grams of your daily fiber.”
PS Do you have extra bananas? Make these fluffy five-ingredient vegan banana pancakes for weekend brunch and thank us later.
9. Monk Fruit
If you’re using a sweetener in your oatmeal, monk fruit is a good choice over sugar or additives like chocolate or dried fruit that may contain added sugars. “Sweetening your oatmeal with monk fruit can help in your weight loss efforts instead of using added sugars. Monk fruit is a small, round fruit native to Southeast Asia, also known by the names Buddha fruit and Luo Han Guo,” says Best Approved by the FDA for use in the United States. Because monk fruit is a zero-calorie sweetener and gets its sweetness from the antioxidant mogrosides, it has no effect on blood sugar or insulin levels.”
Okay, edamame is technically a bean, but we’re also giving this food group its own spotlight. “Both protein and fiber are beneficial for increasing feelings of fullness, or satisfaction with a meal, so we’re less compelled to overeat,” says Lauver. “Like oats, beans are fermented in our gut to form short-chain fatty acids that feed our beneficial gut bacteria. A healthy gut microbiome has consistently been shown to be a powerful factor in preventing obesity.”
Our top picks are chickpeas, great northern beans, and cannellini beans.
Share it with us: What are your favorite healthy ingredients for your oatmeal?