Oatmeal stands out as a versatile and wholesome breakfast option that can be customized with various toppings to suit different tastes and dietary goals. The inherent fiber content in oatmeal promotes a feeling of fullness, making it an excellent choice for those aiming for weight loss.
We spoke with Jesse Feder, RDN, CPT, to learn about two oatmeal toppings you can eat to see better weight loss results. Feder revealed that berries and chia seeds are some of “the healthiest and most filling” when it comes to losing weight. Read on to learn more.
Berries
Berries make for a delicious and nutritious oatmeal topping that can contribute to weight loss goals. Packed with antioxidants, vitamins, and fiber, berries, such as blueberries, strawberries, and raspberries, bring a burst of flavor and a range of health benefits. Adding berries to oatmeal not only enhances its taste but also increases its fiber content, promoting a feeling of fullness and reducing overall calorie intake.
Feder says, "Berries are very high in fiber and antioxidants. The high amount of fiber further increases the satiating effect of oatmeal and prevents you from wanting to overeat as well as snack as much throughout the day. This is essential for aiding in weight loss."
He further adds that "the high amounts of antioxidants and fiber are great for promoting gut health and reducing gut inflammation which can optimize metabolism and nutrient absorption. This too can aid in weight loss over time."
Chia Seeds
Chia seeds, when used as an oatmeal topping, not only add a delightful crunch but also offer a wealth of benefits for those pursuing weight loss. These tiny seeds are rich in soluble fiber, which absorbs water and expands in the stomach, promoting a sense of fullness and reducing overall calorie consumption. As a result, incorporating chia seeds into oatmeal can help control appetite and prevent overeating.
"Chia seeds are a great source of soluble fiber and insoluble fiber. When consumed, chia seeds form a mucilage type texture in the gut which helps slow down digestion and increase feelings of satiety. This can help keep you full for long periods of time and prevent you from overeating. This is great for aiding in weight loss," Feder says.
Furthermore, chia seeds are packed with omega-3 fatty acids, providing a healthy dose of essential fats that support overall well-being.
