Oats, a versatile and nutritious grain, have become a staple in many healthy diets, celebrated for their numerous health benefits. From fruits and nuts to seeds and yogurt, oats offer a blank slate for creating satisfying and nutritious meals. Furthermore, certain ingredients commonly paired with oats are known to have properties that can support weight loss efforts.
We spoke with Lainey Younkin, a registered dietitian; Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices; and Melissa Mitri, registered dietitian, to learn about three ingredients you should start adding to your overnight oats for faster weight loss benefits. They shared that medjool dates, chia seeds, and raspberries are some of the best options.
Medjool Dates
Medjool dates, known for their natural sweetness and rich, caramel-like flavor, can be a great addition to oats, enhancing both taste and nutritional value. While dates are naturally high in calories due to their sugar content, they offer a range of essential nutrients, including fiber, vitamins, and minerals. When incorporated into oatmeal, medjool dates contribute natural sweetness without the need for added sugars, making the dish more satisfying. The fiber content in dates also promotes a feeling of fullness, potentially curbing overall calorie intake throughout the day. Additionally, the combination of fiber and natural sugars helps regulate blood sugar levels, reducing the likelihood of energy crashes and subsequent cravings.
"Medjool dates are packed with tons of nutrients including heart-healthy fiber and potassium. Research shows increasing fiber in the diet can help with weight management and promote modest weight loss," Burgess confirms.
Incorporating this ingredient into your oats is incredibly easy as well. "Simply pit, chop, and stir into your oats," Burgess instructs.
Chia Seeds
Chia seeds, tiny powerhouses of nutrition, can be a fantastic addition to oats, elevating both the texture and health benefits of the meal. Despite their small size, chia seeds are packed with fiber and various essential nutrients. When combined with oats, chia seeds absorb liquid and swell, creating a satisfying and pudding-like consistency. This gel-forming property contributes to a feeling of fullness, promoting satiety and potentially reducing overall calorie consumption.
Mitri explains that chia seeds offer "anti-inflammatory fats that are filling and packed with fiber. Fiber has been shown to support a healthy metabolism and aid in weight loss, and adding in chia seeds is a super simple way to sneak in more fiber," she says.
Burgess offers a great recipe that incorporates chia seeds with overnight oats: "I typically combine ½ cup of rolled oats with 1 tablespoon of chia seeds, 2 chopped dates, and ½ cup of milk," she says. "Then, let sit overnight to thicken."
Raspberries
Raspberries, bursting with vibrant color and a sweet-tart flavor, can be a delicious and healthful addition to oats, contributing not only to taste but also to weight loss goals. These berries are rich in fiber, which can promote a sense of fullness and aid in appetite control. When incorporated into oats, raspberries bring a natural sweetness without the need for added sugars, keeping the overall calorie content of the meal in check. Furthermore, raspberries are low in calories and high in water content, making them a satisfying yet calorie-friendly choice.
"First, fiber keeps things moving along through your digestive tract. Fiber is not digested and absorbed like protein, fat, and other carbohydrates. If you eat more protein, fat, or carbohydrates than your body needs, the rest will get stored as fat, but this isn't the case with fiber," Younkin explains.
"Fiber moves through the digestive tract mostly intact to your large intestine, where good bacteria feed on it and produce short-chain fatty acids. Raspberries are chock-full of a fiber called soluble fiber, which dissolves in water to form a gel-like substance," she continues. "Soluble fiber suppresses appetite, aids weight loss, and rids the body of LDL ('bad') cholesterol."
