Is one of your health goals weight loss or having lower cholesterol levels? Oats (or oatmeal) is an awesome whole food to start eating regularly. In this post, I’ll talk about the health benefits of oatmeal, what to add to your oats, and the best time to eat oats (or oatmeal) for weight loss.

Let’s learn more!

Oatmeal can be a filling food that helps with weight regardless of the time you eat it. Here are the 3 situations as a Dietitian where I would recommend to eat oatmeal for weight loss:

1. If you feel hungry shortly after eating your usual breakfast- Swapping for a bowl of oatmeal with a rich source of protein and fiber (greek yogurt and berries, or protein powder and fruit) can make a big difference in how full you feel after breakfast. A breakfast that is high in protein is best for weight loss.
2. A mid-day snack– if you keep a canister of quick oats at your desk/in your desk drawer, it would be easy to add some water and heat it up in a microwave safe bowl or mug at the office. Top with natural peanut or almond butter for a boost in protein.
3. When you have a sugary craving– you can make your oatmeal taste like a dessert by adding in some nut butter, fresh or frozen berries, and 1-2 Tbsp of semi sweet mini chocolate chips!

However, just eating oats (aka oatmeal) doesn’t mean you’ll achieve weight loss instantly. In order to achieve weight loss you need to make sure you are also:

1. Making better food choices overall and eating more whole foods like oatmeal, fruit, vegetables, nuts, seeds, olive oil, and lean proteins.
2. Working on increasing lean body mass through strength training
3. Eating in a slight calorie deficit.
4. Getting in enough protein based on your ideal body weight and activity levels.
5. Reducing added sugar (not from fruit or plain dairy) to less than 25g for females and 32g for males.

Health Benefits of Oats

The CDC estimates that over 25 million Americans have high cholesterol, which is a lot of people! The good news is that eating healthy can improve high blood pressure, high cholesterol, lower blood sugar, and help with weight management. So if you have high blood pressure, cholesterol, or high triglycerides, you have nothing to lose by regularly eating oatmeal in your diet.

1. Heart Health– Oats are an excellent food choice for heart health. Oats are naturally low in sodium which is good for managing blood pressure. They also are a whole grain with a high soluble fiber content which can lower your cholesterol and triglycerides³.
   
2. Weight Management– Not only are oats quick and easy to make, but they are also a whole grain and packed with nutrition. One full cup of dry rolled oats has 300 calories and 8 grams of fiber! The high fiber content makes oats very filling, which can help you stay satisfied for a few hours until your next meal or snack. There is a compound in oats that helps promote feelings of fullness as well.
   
3. Lowering Blood Sugar Levels– While oats have carbohydrates, they do not need to be avoided even if you have high blood sugar or diabetes. Soluble fiber is found in foods like oats, beans, and berries that can help improve insulin resistance and lowering blood sugar^.2 When your blood sugar levels are stable, instead of spiking, you won’t have mid-day energy crashes or feel hungry 1 hour after eating.

While eating at home is the best for our health, if you find yourself too busy to make something at home, I provide a lot of healthy options inside Healthy Door Dash Options: Dietitian Approved Meals

Financial Benefits

Can we also talk about how healthy oats are for your food budget?! I know so often eating healthy can be viewed as expensive, or just for those who have a grocery budget to shop at Whole Foods. However, oats should be on every budget-shoppers grocery list!

A store brand 42oz container of plain rolled oats is $3.99. This size of oats will give you THIRTY 1/2 cup servings of uncooked oats. Since oats roughly double in size after cooking, this means you are eating about 1 cup of cooked oats.

If you eat oats every day it will only cost you $0.13/bowl. This price doesn’t include if you make them with milk or add any add-ins. However, plain rolled oats are more cost effective compared to other breakfast foods like cereals, frozen breakfast sandwiches, or protein shakes.

I can’t think of any other food that costs less than $5 that will allow me to eat it every single day for an entire month!

For all other tips on saving money while eating healthy, be sure to read my Smart Ways to Save Money on Groceries | Top Tips from a Dietitian.

Carbohydrates low in fiber like white bread, pretzels, or pastries are less satisfying and will leave you hungry again shortly after eating.

1. Apples
2. Pears
3. Pumpkin
4. Apricots
5. Legumes (chickpeas, blackbeans, pinto beans etc)
6. Lentils
7. Sweet potato
8. Berries

Is Oats Good for Weight Loss at Night

If you are about to go to bed and are hungry, oats are a better alternative than chips or cookies. For a bedtime snack, eat 1/4 cup plain instant or rolled oats and pair it with a source of protein like 1 tablespoon of peanut butter, string cheese, or 1/2 cup of greek yogurt for a light but filling snack.

How Many times a Week Should I Eat Oatmeal to Lose Weight?

You could eat oats every day to lose weight if you really wanted to. However, you do not want to eat oatmeal so often that you get sick of eating it and then never want to eat it again!

I would include a serving (1/2 cup measured uncooked) 3-4 days a week for weight loss benefits. This way you do not get tired of eating oats and you can have variety for breakfast. On days where you do not eat oatmeal, build a meal that includes high fiber carbohydrates, lean protein and unsaturated fats.

Some other great weight loss breakfast ideas that do not use oatmeal are:

• 1. Whole wheat or protein frozen waffles + almond butter + fresh/frozen berries
• 2. Greek Yogurt + chia seeds + mango + low sugar granola
• 3. Low Sodium Cottage cheese + diced apple + walnuts + cinnamon + drizzle of honey
• 4. Sprouted Wheat Bread + mashed avocado + hard boiled egg + edamame

How Much Oatmeal Should I Eat a Day to Lose Weight?

You can include a serving of oatmeal a day as long as you still enjoy eating it! One problem people can run into is by eating the exact same foods over and over when losing weight. The problem with doing this is you will get bored with your food choices, which will then make you splurge into unhealthy food options.

Remember weight loss requires you to look at other factors too. This includes your exercise routine, sleep hygiene, water intake, and overall fiber and protein intake.

How to Eat Oats for Weight Loss

I would include 1/2 cup plain rolled or instant oats multiple times a week for weight loss. Eating oats by themselves may not be very filling or flavorful, and eating low calorie is not always the best idea for weight loss.

Since a 1/2 cup of uncooked oats only has 150 calories, you are going to want to add in a protein source and either fruits or vegetables to make it filling enough to count as a meal. If you do not like putting other food groups in your oats, then you can always add food on the side.

Below are ways to combine food groups to make your oatmeal more filling than just adding in brown sugar and butter. When you eat carbohydrates by themselves (like oats) they are digested faster than when you eat them alongside of healthy fats, protein, and fiber.

1. 2 Tablespoons of your favorite nut butter (peanut, almond, cashew) + 1/2 cup frozen or fresh chopped fruit (berries, banana, apples, pear)
2. 1/4 cup of shredded cheese + 2 scrambled/boiled eggs or egg whites + veggies (like peppers or mushrooms) + salsa (yes! you can make oats savory too!)
3. 1 Scoop low sodium protein powder + 1/2 mashed banana + 1 Tbsp nut butter
4. 3/4 cup plain greek yogurt + fresh chopped fruit + small handful of slivered almonds or pecans
5. Overnight oats- oats, milk, fruit, nuts all mixed into a jar. Let it sit overnight to enjoy the next morning, like this recipe here

If you are looking for a diet plan for healthy eating be sure to include oats. Oats are relatively inexpensive, filling, versatile, and a good source of nutrition.

Oats when combined with protein and/or fat sources can be beneficial for keeping your blood sugar levels steady and keep you satiated longer than other breakfast foods. They are extremely affordable, versatile, and can be made sweet or savory. The high soluble fiber content is perfect for lowering LDL (aka the “bad”) levels of cholesterol.

If you don’t enjoy oats, find other recipes that incorporate them in such as smoothies like the ones found in Cholesterol Lowering Smoothie: 5 Roundup Recipes for Heart Health.

You might also be eating oats to improve your heart health or just eat healthier. Here are some other great resources if you need more healthy eating ideas:

1. 7 Eleven Snacks: [Healthy snack ideas from a Dietitian]
2. Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian
3. Best Low Sodium Cereal: 23 Dietitian Approved Brands (2026)
4. Best Low Sodium Protein Shakes: A Dietitian Shares All
5. Delicious Low Sodium Desserts (Dietitian Approved + Heart Healthy!)
6. Are Quest Bars Healthy? What a Dietitian Wants You to Know Before You Buy

1. Rebello CJ, O’Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016 Feb;74(2):131-47. doi: 10.1093/nutrit/nuv063. Epub 2016 Jan 2. PMID: 26724486; PMCID: PMC4757923.

2. Li S, Zong A, An R, Wang H, Liu L, Liu J, Guo X, Xu Z, Wang J, Li D, Du F, Xu T. Effects of whole grain intake on glycemic traits: A systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2023;63(20):4351-4370. doi: 10.1080/10408398.2021.2001429. Epub 2021 Nov 18. PMID: 34793262.

3. de Morais Junior AC, Schincaglia RM, Viana RB, Armet AM, Prado CM, Walter J, Mota JF. The separate effects of whole oats and isolated beta-glucan on lipid profile: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr ESPEN. 2023 Feb;53:224-237. doi: 10.1016/j.clnesp.2022.12.019. Epub 2022 Dec 19. PMID: 36657917.

Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.