Oats are a versatile food that can be found in many different diets. However, many people automatically associate oats with dieting or a weight-loss-oriented lifestyle. But is this really the case? Can oats also be used to gain weight?
Indeed, there is a widespread misconception that oats are only suitable for losing weight. Many people equate oats with a low-calorie diet because they are considered filling and high in fiber, which can help prevent food cravings. However, oats can also be an effective and healthy source of carbohydrates, protein, and calories, making them a nutritious choice for weight gain.
Although oats may not seem like an ideal food for weight gain at first glance, numerous studies show that they can actually help support healthy weight gain. In today's blog post, we will discuss how this works and give you an overview of how oats can help you gain weight!
What are oats and how can they help you gain weight?
Oats are truly the local superfood. Oats are made by dehulling and cutting oat kernels to break them into smaller pieces. The oats are then dried to increase their shelf life and make them easier to digest.
Oats are also an excellent source of dietary fiber, protein and carbohydrates. Half a cup (40 grams) of oats contains about 150 calories, 5 grams of protein, 27 grams of carbohydrates and 4 grams of fiber. They are also rich in minerals such as magnesium, phosphorus and iron, as well as various vitamins such as vitamins B1 and B6.
They can also help you gain weight, as they are a good source of carbohydrates and proteins. These are needed to build and maintain muscle. Muscle mass is an important factor in supporting healthy and sustainable weight gain. Because oats contain slow-digesting carbohydrates, they can also help regulate blood sugar levels and reduce cravings.
Oats are also an excellent source of B vitamins, which are important for the production of energy in the body. If you are trying to gain weight, it is important to have enough energy to get through the day and to be able to support any physical activity. With a diet that includes oats, you can ensure that you have enough energy for the day.
Gain weight with the right toppings
How can oats be incorporated into a diet to gain weight?
Oats are a versatile food that can be incorporated into a weight gain diet in a variety of ways. Here are some ways to include oats in your diet and boost your weight gain:
Oats for breakfast: An easy way to incorporate oats into your diet is to eat them for breakfast. You can cook oats with milk or water and add fruits, nuts or seeds. This will help you increase your daily calorie intake and give you energy for the rest of the day! That's why it's important to eat a balanced breakfast.
Oats as a snack: whether it's an oat bar or oat biscuits, oats can be combined in many snacks. Oats are delicious and high in energy, especially with nuts or fruit.
In smoothies, oats become even more effective for gaining weight! Simply whip up a delicious smoothie with fresh fruit, vegetables, nuts, oat milk or water, and maybe some protein powder. The shake will then have plenty of nutrients and vitamins and will effectively help you gain weight and build muscle.
Oats as a side dish: Oats can also be served as a side dish with other meals. You could use them in soups, casseroles, and even meatballs for an extra portion of fiber and carbohydrates to help you build muscle and gain weight.
How can you successfully integrate oatmeal into your diet now? We have a few simple recipes for you here:
Oatmeal breakfast with yogurt and banana
Healthy oatmeal breakfast – easy to prepare and wonderfully versatile. What's more, oats provide you with all the nutrients you need for a good start to the day: long-chain carbohydrates for a long-lasting feeling of satiety, vegetable protein for extra power, and healthy fats and fiber that are good for your digestion. A balanced breakfast like oats, porridge, or muesli is healthy and gives you the energy you need for a great day.
Preparation time 5 min.
Cook time 0 min.
Soaking time 1 hr
Total time 1 hr 5 min.
Course: Breakfast, Frühstück
Keyword: healthy breakfast, porridge, oats, overnight oats, porridge
Servings: 1 serving
Calories: 440.9 kcal
Accessories
- Bowl or (sealable) jar
- Spoon
- Knife
Ingredients
- 50 g oats (approx. 4 tbsp)
- 100 g yoghurt or plant-based alternative
- 1 banana
Toppings
- 1 handful of blueberries
- 1 tsp peanut butter
Preparation
- Put the oats (approx. 4 tbsp) and the yoghurt in a bowl or jar and mix well.
- Cut the banana into thin slices and mix in.
- Cover the oatmeal-yogurt mixture, place it in the refrigerator, and let it soak for at least an hour. Our tip: Simply mix it the night before and let it soak in the refrigerator overnight. This saves time!
- Take your breakfast out of the fridge and add a dollop of peanut butter and blueberries. Done!
Nutritional information
Serving: 304 g | Calories: 440.9 kcal | Carbohydrates: 63.5 g | Protein: 15.6 g | Fat: 12.5 g
Debunking common myths about oatmeal and weight gain
There are many myths about oatmeal and weight gain that are often thought to be true but are actually false. Here are some of the most common myths about oatmeal:
The first myth we have to accept is that oatmeal leads to weight loss and not weight gain. This is a common myth, but in reality, oatmeal is a great food for weight gain. A cup of oatmeal contains about 300 calories and is an excellent source of fiber, carbohydrates, and protein, making it a great choice for people who want to gain weight.
The second myth is that oats contain too many carbohydrates. Oats actually contain the right amount of carbohydrates necessary for weight gain. They are also an excellent source of complex carbohydrates, which digest more slowly and satisfy for longer, which can help you consume fewer calories overall.
One very common myth is that oatmeal contains too much sugar. In fact, oatmeal does not contain any added sugar, and the carbohydrates it contains are naturally occurring carbohydrates found in grains and whole grains. Similarly, many people wonder whether they can combine oatmeal with other foods to achieve weight gain. However, oatmeal can be combined very well with other foods to create a balanced meal that will help you gain weight.
The last myth is that eating oatmeal causes blood sugar levels to rise. Oats are a great source of complex carbohydrates that digest longer in the gut and keep blood sugar levels stable. In fact, oats can help lower blood sugar levels and reduce the risk of diabetes and heart disease.
The Verival Sport breakfast variety – find out more here!
Risks and precautions when using oats for weight gain
While oats are an excellent source of carbohydrates, fiber, and other nutrients, there are still some risks and precautions that should be considered to promote healthy weight gain. Here are some of the main points to keep in mind:
- Excessive consumption of oats can lead to a calorie surplus. This calorie surplus can lead to unwanted, excessive weight gain. It is important to monitor portion sizes and make sure you don't consume more calories than your body needs. However, when building muscle in particular, you should definitely aim for a calorie surplus – just not too much!
- Oats contain gluten, which can be problematic for people with gluten intolerance or celiac disease. However, gluten-free oats are also available on the market and are a good alternative.
- Oats can trigger allergic reactions: Although allergic reactions to oats are rare, some people may experience an allergic reaction. If you notice any allergic symptoms such as hives, itching, or swelling, you should seek medical attention immediately.
Oats for weight gain: Conclusion
Overall, we now know that oats are a nutritious and versatile food option that can also help you gain weight. Oats are high in fiber, protein, and carbohydrates, all of which can help build muscle and provide energy.
We have also shown that oats can be prepared in different forms and in different ways to incorporate them into a weight gain diet. Whether as a porridge, smoothie, shake, bar or muesli, oats are a real hit in any of your dishes. They are especially popular for breakfast, because what's better than a bowl of porridge with tasty toppings? It's a great way to start the day.
However, you should be aware of the potential risks and precautions when using oats for weight gain. These include controlling portion sizes and considering gluten content for those with gluten intolerances. You need to be careful to buy “clean” oats that have not been associated with gluten. Oats are actually gluten-free by nature—as long as they have not been contaminated.
Oat flakes are a healthy and effective addition to your diet if you consume them in combination with a balanced diet and physical activity. They are a great source of protein, fiber and vitamins. Especially if you do a lot of sport, you should definitely not do without the local superfood.
