Can Eating Oatmeal Make You Gain Weight?

Oatmeal is a timeless, wholesome breakfast option.

It’s commonly prepared using instant, rolled, or steel-cut oats, combined with ingredients such as milk, water, brown sugar, or fruit.

However, some versions of oatmeal are more healthful than others. While instant packets loaded with sugar can contribute to weight gain, homemade bowls sweetened only with fruit may support weight loss.

No matter your objectives, you can tweak your oatmeal to favor either weight gain or weight loss.

This piece outlines whether oatmeal can cause weight gain and offers simple strategies to make your oatmeal healthier.

Does oatmeal promote weight loss or weight gain?

The impact of oatmeal on your weight is mainly determined by how you prepare it.

Bowls piled with calorie-dense add-ins like nut butter or chocolate chips can encourage weight gain, whereas oatmeal made with water, fruit, and minimal sweeteners is an excellent choice for people aiming to slim down.

Oats are rich in fiber and many essential nutrients, including magnesium, vitamin B1, and iron. Depending on your additions, they can also provide meaningful amounts of protein (1).

Specifically, oats contain abundant beta-glucan, a soluble fiber that helps you feel full by slowing stomach emptying and stimulating peptide YY, a hormone that promotes satiety and may reduce overeating (2, 3, 4).

Moreover, oatmeal supplies complex carbohydrates that help steady blood sugar and fend off hunger pangs (2, 4).

Preparing oatmeal for weight loss

For weight reduction, it’s ideal to cook your own oatmeal with rolled or steel-cut oats, which are less refined, contain more fiber, and usually have less sugar than instant kinds. Half a cup (40 grams) of dry rolled oats has about 150 calories, 5 grams of protein, and 4 grams of fiber (5).

If you favor convenience, pick plain, unflavored instant packets so you control the added sugar. Enhance flavor with low-calorie spices like cinnamon, vanilla, or apple pie spice.

Keeping sugar intake low helps keep calories down and prevents sharp blood sugar spikes followed by drops that can cause fatigue and hunger soon after eating (6).

Make your oats with water and sweeten them using fresh or frozen fruit to boost vitamins and fiber. For added protein, prepare them with milk instead of water or stir in a scoop of protein powder.

Summary: Oatmeal’s influence on weight depends on calories. For a slimming option, use low-calorie ingredients such as fruit, spices, and protein powder.

Oatmeal as a tool for weight gain

Oatmeal is also an effective meal for gaining weight because it’s easy to increase the calorie content.

Start with rolled oats, steel-cut oats, or plain instant oats so you can add nutrient-dense, high-calorie ingredients while avoiding excess sugar.

Then use milk instead of water to boost calories and protein, and add calorie-rich, nutritious toppings such as:

• almonds
• walnuts
• flaxseed
• hemp hearts
• dried fruit like dates or apricots
• natural peanut butter
• honey

Finish with fresh or frozen fruit for added sweetness and nutrients.

These wholesome, energy-dense toppings raise your daily calorie intake, helping you reach a calorie surplus for weight gain (7).

Are instant packets okay?

Even when aiming to gain weight, it’s wise to steer clear of sweetened instant oatmeal. These options are typically high in added sugars and low in fiber.

For instance, a single flavored instant oatmeal packet can contain about 13 grams of added sugar. With a typical serving equal to two packets, that could mean more than 26 grams of sugar in one meal (8).

High sugar consumption is linked to weight gain and increased risk of conditions like heart disease and type 2 diabetes (9, 10, 11).

Summary: To raise calories while keeping nutrition intact, top your oatmeal with nuts, seeds, dried fruit, natural nut butters, honey, and use milk.

Tips to make your oatmeal healthier

If you want to boost the nutritional value of your oatmeal, consider these suggestions (12, 13):

• Avoid pre-sweetened instant oatmeal. Opt instead for unsweetened instant oats, rolled oats, or steel-cut oats.
• Season with spices. Cinnamon, nutmeg, and vanilla provide robust flavor without adding calories.
• Mind portion sizes. Bigger portions equal more calories. To track intake, check nutrition labels and measure servings with a cup or kitchen scale.
• Increase protein. Protein helps you feel full and supports muscle repair. Try protein powders, milk, Greek yogurt, or natural nut butters.
• Add fresh or frozen fruit. Fruits like oranges, peaches, and blueberries bring natural sweetness, vitamins, and fiber. You can also use puréed fruit, such as puréed strawberries, for extra flavor.

Also, if you need guidance on potential sensitivities, see resources about oat allergy. And if you’re curious about cereal choices, read more on whether is honey bunches of oats healthy.

Summary: Using whole oats, adding protein, and topping with fruit are easy ways to make your oatmeal more nourishing without sacrificing taste.

The takeaway

Oatmeal is a versatile breakfast that can fit both weight-loss and weight-gain plans. Choose unsweetened instant oats or make your own with rolled or steel-cut oats.

For losing weight, favor low-calorie, nutrient-dense additions such as spices, fresh or frozen fruit, and protein powder.

For gaining weight, go for higher-calorie additions like milk, nuts, nut butter, honey, and fruit.

With simple tweaks to what you add, oatmeal can be a nutritious meal that helps you reach your health targets.

One tip

Swap out brown sugar and try cinnamon or apple pie spice instead for a low-sugar way to add plenty of flavor.