Oats have long been a staple of nutritious diets recommended for weight loss.
Everyone from dieticians to gym trainers can’t stop doting over cereals made from oats, and that has resulted in a surge of popularity of these items on the breakfast table.
As a result of this newfound interest in oats, many cereal companies have started their own lines of oat products.
But one company has been in this business since the 1800s, and that company is Quaker Oats.
While Quaker Oats are considered a health-conscious and health-friendly meal, can they actually be the cause behind you gaining a few extra pounds?
This article will help you make an informed decision on whether you should include Quaker Oats in your diet if you have set weight loss goals.
Quaker Oats, also known as Quaker, has been an American food corporation under PepsiCo since 2001.
It is currently based in Chicago, but its roots can be traced back to Ravenna, Ohio, where the precursor to the company, the Quaker Mill Company, was founded in 1877.
Their breakfast cereal line was first established on September 4, 1877, when Henry Seymour, a partner in the company, filed for a trademark of “a man in Quaker garb.”
This iconic logo would go on to be Quaker Oats mascot.
On why he chose the name “Quaker,” Henry said that while reading an encyclopedia article on Quakers, he came across their qualities, namely honesty, integrity, and purity.
These virtues, according to him, were to be the identity of the company’s oat products.
Quaker Oats are widely considered to be a nutritious and healthy meal which aids in the pursuit of weight loss.
A half-cup of dry Old Fashioned Quaker Oats comprises:
- five grams of protein;
- 2 and 4 grams of dietary and soluble fiber, respectively;
- 150 calories;
- 27 grams of carbohydrates,
- a gram of natural sugar,
- and 3 grams of fat.
Quaker Oats has generous amounts of dietary fiber, especially the soluble kind.
This incites a feeling of fullness after people consume them due to it forming a gel-like substance in the stomach.
This also helps in monitoring hunger, and softens stools, so they pass easily.
This works wonders in helping someone lose weight since the person feels full and doesn’t need to eat for a considerable period.
Another advantage of rolled Quaker Oats is that it prevents your blood sugar from rising too high, as evidenced by it being very low on Glycemic Index.
The Glycemic Index is a list that lists food in ascending order according to its capability to raise blood sugar.
This trait of keeping your blood sugar on the lower side before and after meals keeps hunger at bay for longer periods of time and thus aids in weight loss.
These sugar spikes may also lead to headaches and feelings of tiredness.
Oats have a GI number of 55, which is 25 points less than that of whole-wheat bread.
This also helps diabetic patients get a handle on their blood sugar and prevent complications like cardiovascular diseases.
Quaker Oats is a traditionally nutritious meal, with many variations of oats, including rolled, instant, or steel-cut.
They can also be made with a variety of ingredients ranging from water, milk, fruits, and brown sugar.
Quaker Oats can help you either lose weight or contribute towards you gaining some pounds, depending on how you make them.
Some versions are good for you, while others may be unhealthy.
For example, instant Quaker Oats with their artificial sugar contents may cause weight gain, while homemade versions with a dash of fruit may aid in weight loss.
So, do Quaker Oats cause weight gain? Well, it all depends on how they are prepared.
When high calorie toppings are added, such as peanut butter or chocolate chips, oats promote weight gain.
So if you want to lose weight, you should opt for lighter ingredients like water, fruits and pump the brakes on the sugar a little.
Oats contain a huge amount of beta-glucan, a variant of fibre which gives you a feeling of fullness and prevents overeating.
It achieves this by triggering the release of the peptide YY and also holding the stomach back from emptying too soon.
Oats also kill hunger due to the complext carbs present, which regulate blood sugar levels and keep you satiated for longer.
There are also a variety of methods to prepare oats that promote weight loss, like opting for unflavored instant oatmeals.
This limits your sugar intake, and you can always add low calorie spices like apple pie, cinnamon, and vanilla spices to trigger your taste buds.
Oats are generally considered a weight loss meal, due to the high quantity of fiber and a multitude of nutrients.
These include vitamin B1, iron, and magnesium, and they can be an excellent protein source as well if prepared with the right ingredients.
If you want protein with your oats, you can use milk or a dash of protein powder, but you are generally recommended to use water.
You can also add a sweet touch by using fresh or frozen fruits, also adding nutrients and fiber in the process.
But hands down the most healthy way to prepare oats is to use either steel cut or rolled oats in your meal. They are both high in fiber content and low on sugar than the instant ones.
A half-cup of dry rolled oats, which amounts to around 40 grams, has 5 grams of protein, 4 grams of fiber, and 150 calories.
But oats can also support weight gain if you so desire because it is extremely easy to add some extra calories to your meal.
As mentioned before, you can use milk for both protein and a healthy helping of calories.
Other high-calorie toppings include dried fruits like dates and apricots, flaxseed, honey, hemp hearts, natural peanut butter, walnuts, and almonds.
If you want to restrict sugar while also making your oats suitable for these high-calorie extras, make sure to use rolled, steel cut, and unflavored instant oats.