The document discusses whether oatmeal can promote weight gain or weight loss. It states that oatmeal's effects on weight depend on how it is prepared. For weight loss, opt for low calorie versions made with water, fruit, and minimal sugar. For weight gain, choose high calorie versions made with milk, nuts, nut butters, dried fruit, and honey. Preparing oatmeal at home with rolled or steel cut oats allows controlling ingredients and limiting added sugar. Small adjustments like choice of toppings can help achieve weight goals while keeping oatmeal nutritious.

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2. NUTRITION
Can Eating Oatmeal Make You Gain
Weight?
Oatmeal is a classic and nutritious meal.
It’s usually made with instant, rolled, or steel cut oats, plus other ingredients like milk, water,
brown sugar, or fruit.
That said, some versions of oatmeal are healthier than others. Whereas instant oatmeal with a
lot of sugar may lead to weight gain, homemade versions sweetened only with fruit may
promote weight loss.
No matter your weight goals, you can make small changes to your oatmeal to help you either
gain or lose weight.
This article explains whether oatmeal can make you gain weight and provides easy tips to make
your oatmeal healthier.
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Oatmeal’s effects on your weight largely depend on how it’s prepared.
While oatmeal with a lot of high calorie add-ons like peanut butter or chocolate chips may
promote weight gain, oatmeal made with water, fruit, and minimal sugar is an excellent meal for
those trying to lose weight.
That’s because it’s packed with fiber and numerous nutrients, such as magnesium, vitamin B1,
and iron. Depending on the ingredients used, it may also be a great source of protein (1 
).
In particular, oats are high in beta glucan, a type of fiber that promotes fullness by delaying
stomach emptying and triggering the release of peptide YY, a fullness hormone that may help
u
u Evidence Based
Evidence Based
Effects on weight Promoting weight gain Tips for healthy oatmeal
Bottom line
Does oatmeal cause weight loss or weight
gain?
Written by Katey Davidson,
MScFN, RD, CPT on July 22,
2021 — Medically reviewed
by Amy Richter, RD
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4. prevent overeating (2 
, 3 
, 4 
).
Furthermore, oatmeal contains complex carbs that help stabilize your blood sugar levels and
ward off hunger (2 
, 4 
).
Making oatmeal for weight loss
It’s best to prepare your own oatmeal using rolled or steel cut oats, which are less processed,
higher in fiber, and lower in sugar than instant varieties. Just 1/2 cup (40 grams) of dry rolled
oats contains 150 calories, 5 grams of protein, and 4 grams of fiber (5 
).
If you prefer instant packets, select unflavored, plain products to control how much sugar you
add. You can then add other delicious, low calorie spices, such as cinnamon, vanilla, and apple
pie spice.
Limiting the amount of sugar keeps the calorie content low and helps prevent a rapid spike and
drop in blood sugar that may lead to feelings of low energy and hunger shortly after your meal
(6 
).
Make your oatmeal with water and sweeten it with fresh or frozen fruit to add nutrients and
fiber. For extra protein, opt for milk instead of water or try a scoop of protein powder.
SUMMARY
Oatmeal’s effects on your weight largely depend on its calorie content. For a weight
loss version, stick with low calorie ingredients like fruit, spices, and protein powder.
Oatmeal is also a great meal for weight gain since you can easily add extra calories.
First, choose rolled oats, steel cut oats, or unflavored instant oatmeal. This way, you can add
healthy, high calorie ingredients while limiting added sugar.
Then, choose milk instead of water for extra calories and protein, followed by nutritious, calorie-
dense toppings like:
almonds
walnuts
flaxseed
hemp hearts
dried fruit like dates or apricots
natural peanut butter
honey
Finally, top your oatmeal with fresh or frozen fruit for a dash of sweetness and nutrition.
These nutritious, calorie-dense ingredients increase your total daily calorie intake, helping you
achieve a calorie surplus for weight gain (7 
).
What about instant packets?
Even when trying to gain weight, it’s still best to avoid sweetened instant oatmeal. That’s
because these products are generally high in sugar and low in fiber.
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Oatmeal for weight gain
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6. For example, one packet of flavored instant oatmeal contains around 13 grams of added sugar.
Since the average serving is two packets, this can add up to over 26 grams of sugar in a single
meal (8
).
Eating too much sugar is not only linked to weight gain but also conditions like heart disease
and diabetes (9 
, 10 
, 11 
).
SUMMARY
To boost your oatmeal’s calorie content while keeping it nutritious, choose toppings like
nuts, seeds, dried fruit, natural nut butters, honey, and milk.
If you’re looking to make your oatmeal more nutritious, here are some helpful tips (12 
, 13 
):
Avoid presweetened instant oatmeal. Instead, choose unsweetened instant oats, rolled
oats, or steel cut oats.
Use spices for flavor. Spices like cinnamon, nutmeg, and vanilla add a punch of flavor
without extra calories.
Watch your portion sizes. Larger servings of oatmeal mean more calories, while smaller
servings mean fewer. To know how many calories you’re getting, read the nutrition label of
each ingredient and measure your portions using either a measuring cup or kitchen scale.
Add more protein. This macronutrient helps you stay full and promotes muscle growth
after a workout. Options include protein powder, milk, Greek yogurt, and natural peanut or
almond butter.
Add fresh or frozen fruit. Fruits like oranges, peaches, and blueberries add sweetness,
nutrients, and fiber. You may also wish to try puréed fruit, such as puréed strawberries, for
a burst of flavor.
SUMMARY
Adding protein, topping with fruit, and using whole oats are great ways to make your
oatmeal more nutritious without compromising flavor.
Oatmeal is a great breakfast whether you’re trying to gain or lose weight. Regardless of your
health goals, select unsweetened instant oatmeal or make it yourself using rolled or steel cut
oats.
For weight loss, opt for low calorie, nutritious ingredients like spices, fresh or frozen fruit, and
protein powder.
If you’re trying to gain weight, choose high calorie ingredients like milk, nuts, peanut butter,
honey, and fresh or frozen fruit.
By making small adjustments to your oatmeal, you can enjoy a nutritious meal while reaching
your health goals.
Just one thing
Instead of adding brown sugar to your oatmeal, try cinnamon or apple pie spice for a low
sugar option that still packs a lot of flavor.
General tips to make healthier oatmeal
The bottom line
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