Despite carbohydrates being an essential macronutrient, when it comes to weight loss, carbs like pasta, rice, corn, bread and potatoes often get the boot. “The first thing many people do when they try to lose weight is cut carbs—and the food group that often gets removed is whole grains,” says Kim Kulp, RDN, owner of Gut Health Connection in the San Francisco Bay Area. But carbs can actually help you achieve your weight loss goals—and oats are the No. 1 whole grain for weight loss, according to nutrition experts.
No disrespect to the die-hard keto fans out there, but our bodies need carbs for energy—and there’s no argument about that. So before you pass up the air-popped popcorn, know that not all carbs are created equal. “Yes, whole grains contain carbs, but they’re jam-packed with nutrients such as B vitamins, folate, iron, zinc and magnesium. They’re an excellent source of fiber and antioxidants,” says Kulp.
Related: What Happens to Your Body When You Avoid Carbs
Brown rice, oats, barley and spelt are a few whole grains with nutrient profiles that differ from their refined-grain counterparts. “It’s most important to understand for grain to be whole, it must contain all parts of the grain—the germ, bran and endosperm. That is where the magic happens in terms of health benefits,” says Kara Burnstine, M.S., RD, LDN, CDCES, at Pritikin Longevity Center. Refined grains, on the other hand, are processed to remove at least one of these critical parts of the grain kernel, reducing its nutrients.
Avena sativa, aka oats, comes from a plant in the Poaceae family and ranks in the top three most important grains in the U.S., right after wheat and corn, per a 2023 review in Current Nutrition Reports.
“Short- and long-term oats consumption lowers cholesterol levels, regulates blood sugars and improves liver functions. These factors can promote sustainable weight loss and lower your risk of weight gain,” says Melissa Mitri, RD, a nutrition writer and owner of Melissa Mitri Nutrition.
While no single food is a silver bullet for losing weight, oats may help you reach your weight-loss goals in several ways.
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Julia Bayless
Pictured Recipe: Apple Crumble Overnight Oats
Health Benefits of Oats
Keep You Fuller Longer
The 2020-2025 Dietary Guidelines for Americans encourage most adults to eat between 25 and 34 grams of fiber daily. Steel-cut oats, one of the highest-fiber versions of oats you can find, offers 8 grams of fiber in every half-cup, per the USDA. That’s 24% to 32% of the Daily Value for fiber!
“Oats can help with weight loss by affecting appetite hormones and feeding your gut microbes. They have a unique antioxidant called beta-glucan, which works as a prebiotic, fueling the good gut microbes that can impact appetite hormones, GLP-1 and PYY. These hormones slow down stomach emptying to keep you feeling full longer, and the hormone leptin tells your body it’s had enough and it’s time to stop eating. This combination can lead to eating less at a meal and not feeling hungry for longer,” explains Kulp.
Provide Plant-Based Protein
Next to other types of whole grains, like wheat, rice and millet, oats outshine the competition when it comes to protein. Oat protein is plentiful in essential amino acids, including valine, lysine and isoleucine, per a 2022 review published in Frontiers in Nutrition.
While not a complete protein, a half-cup of steel-cut oats provides 10 grams of protein. That’s more than twice the amount of protein in half a cup of cow’s milk, per the USDA. Like fiber, the protein in oats may help satisfy your appetite, curbing your calorie intake. Further, a growing body of research has shown that high protein intake may help lower body weight and decrease fat mass while preserving lean muscle, per a 2024 study in Diabetes, Obesity and Metabolism.
Might Help Balance Your Blood Sugars
“Research also suggests that whole grains have a lower glycemic index, a scale that rates foods based on how quickly they spike your blood sugar levels,” says Mitri.
“The soluble fiber in oats [helps] slow down the absorption of carbohydrates and helps regulate blood sugar levels by preventing blood sugar spikes and subsequent cravings for sugary foods,” adds Burnstine.
Furthermore, beta-glucan, a type of fiber abundantly found in oats, may help maintain normal levels of insulin—the hormone responsible for managing blood sugar levels, per a 2022 review published in Current Opinion in Food Science.
Many Ways to Add to Your Diet
Oats are heaping with nutrients, especially minerals like magnesium, manganese, iron, chromium and zinc. What’s more, they’re budget-friendly, convenient and easily incorporated into meals and snacks you can enjoy anytime.
If you are looking for other ways to enjoy oats beyond a typical oatmeal, there are many ways to get creative in the kitchen with oats. In the evenings, you could mix oats, milk, apples and cinnamon to enjoy Apple-Cinnamon Overnight Oats for a quick grab-and-go breakfast the next morning. For a cozy and warm option, try our Baked Oatmeal with Pears. Oats make a nutrient-dense add-in to waffle batter, fruit smoothies, yogurt parfaits or homemade granola, making it easy to boost the nutrition of foods you already eat regularly.
Oats can also be used in savory dishes like in our vegan burgers. “You can use oats for breadcrumbs in meatloaf, meatballs and breading chicken,” says Meggie Connelly, M.S., RD, LDN.
You can also feature them on the side. “Use [oats] in place of brown rice, quinoa for sides, rice bowls and salads, or even to make risotto,” says Steph Magill, M.S., RD, CD, FAND, owner of Soccer Mom Nutrition.
What Types of Oats Are Best?
You might be wondering whether steel-cut, rolled or instant oats are the best for losing weight. “The best oats are the ones people will enjoy eating. People usually experience their first taste of oats as instant oats, and they may love the taste and ease of instant,” says Amy Beney, M.S., RD, CDCES.
Flavored instant oats tend to have a lot of added sugar but if you choose unflavored instant oats, their nutritional profile is pretty similar to steel-cut and rolled oats. And Beney notes that steel-cut oats are the least processed type.
Whole Grains and Weight Loss
People often celebrate whole grains for their heart-healthy benefits, from lowering cholesterol to improving blood pressure. Their fiber, antioxidants, and vitamins and minerals profile may also benefit weight loss. However, some falsely believe that eating high-fiber foods causes weight gain when, in fact, it may do the opposite.
“Studies do suggest whole grains can assist with weight loss. The fiber in whole grains is like a speed bump in a road and slows digestion, which in turn aids in the fullness factor,” says Burnstine.
One example is a 2024 study published in Nutrients, which notes that including whole grains in your eating routine may aid in weight management by helping you lose weight and preventing weight gain. This study also suggests that higher whole grain intake is associated with lower odds of obesity, including in general and abdominal obesity.
If you eat whole grains at all, you may notice they’re chewier in texture than refined grains and tend to take longer to cook and more bites to eat. This may lead to more satiety. “This high fiber content can help you to feel full and satisfied, naturally leading to fewer calories consumed,” says Kulp.
In addition to satiety, whole grains can help with blood sugar. “Whole grains provide a steady source of energy due to their complex carbohydrates. This can help stabilize blood sugar levels and prevent energy crashes that might lead to unhealthy snacking,” says Caroline Farrell, a registered nutritionist in London.
“Along with their fiber, whole grains also contain polyphenols, a plant nutrient that can feed good gut microbes,” adds Kulp.
Foods that feed gut-friendly bacteria are known as prebiotics. “[Prebiotics] enhance the diversity and function of gut microbiota, which can influence energy balance (how your body uses and stores energy) and fat storage,” says Magil.
The Bottom Line
Oats are a nutritious whole grain that can help you achieve your weight loss goals. “Many people think they have to eat a low-carb diet to lose weight or are unsure which carbs are best to eat. I would recommend they focus on what to add to their diet versus what to restrict for weight loss,” says Mitri.
In other words, consider which nutrients are you low in—like fiber—and what foods are rich in those nutrients—like oats. You can add oats—or other fiber-rich grains—at any time of day, whether it’s for dinner or an energizing snack. Their potent nutrition from fiber, protein, vitamins, minerals and antioxidants may make them worthy of complementing your weight-loss efforts and health overall.
Related: 11 Foods to Eat to Help You Lose Weight
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