Dt. Natasha Mohan
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Table of Contents
Oats vs muesli for weight loss which is better?
Introduction why breakfast matters for weight loss
We think that staying hungry can help us to lose weight, but it is not skipping breakfast often leads to strong hunger and craving to eat, which cause overeating and choosing unhealthy snacks.
A healthy and balanced breakfast keeps you satisfied and stop you to eat mindlessly eating oats and muesli as morning breakfast could be fit into a weight loss diet.
Understanding oats
- Oats are a type of grain cereal which often eaten as oatmeal which is superfood rich and nutrients and there are varieties of oats like rolled oats, steel-cut, and instant oats.
- Oats are rich in fiber which lower the cholesterol, protein and essential nutrients packed superfood which support heart health, weight management and digestion making it a healthiest breakfast choice.
- Weight loss benefits of oats: High in fiber keep the tummy full and reduce craving to eat something unhealthy that keep you weight under control.
Understanding muesli
Muesli was invented by a Swiss physician in early 1900 which is now become healthy breakfast options, and it is type of mixture of multigrain cereal.
Common ingredients used in muesli are rolled oats, nuts, seeds and dried fruits with additional milk.
100 g of Muesli contains
- 350 –400 kcal calories
- carbohydrates 60 – 65 g
- Protein: 8-12 g
- Fat: 7-10 g
- Vitamins: vitamin B complex and vitamin E
- Minerals: Iron, magnesium, zinc, calcium and potassium
Muesli is good for digestive health, heart health and weight managements.
Oats vs muesli which is better for weight loss
Calories and sugar content
Oats hardly have 350 kcal per 100 g serve where muesli contain approx. 400 kcal depending on what kind of nuts and seeds are mixed
Oats doesn’t contain any sugar almost unless flavoured and sugar free.
Muesli has 10 – 20g of sugar due to dried fruits and added sweeteners in package version some muesli brands use additional sweetener to make muesli interesting to eat but if you are losing weight then check the package.
Fiber and satiety
Oats have 8-9 g fiber especially it has beta-glucan fiber form which boosts fullness and lowers cholesterol.
Muesli has moderate to high fiber depends on ingredients and varies with the brand. But both are containing high fiber that help in gut health and weight managements.
Protein content and energy levels
Oats of 100g per serving contains 10 – 12 g of protein which is good for muscle repairing and maintain the lean muscle which support energy levels of our body. So, you can work physically without fatigue.
Muesli with 100g of serving contains 8 –12 g of proteins which depends on nuts and seeds. But due to sugar content it gives you quick energy spike but later become hunger.
Glycaemic index and blood sugar impact
Oats have medium GI level between – (45- 50) very stable for blood sugar it prevents sudden raise of sugar in bloodstream and stop you to overeat in your weight loss.
Muesli with unsweetened version contain low GI but if you take sweetened one can raise blood sugar faster and after some time you will hungry and crave to eat more.
How to eat oats and muesli for weight loss
- Healthy oats recipes that help in your weight loss journey you can cook oats in different ways by making oats porridge, oats smoothie and overnight oats meal.
- Healthy muesli recipes that support you in your weight loss journey so you will not fall for crunchy snacks you can take dry muesli with yogurt parfait and with milk based also.
- Portion size and meal timing is matter during weight loss because low metabolism craves more to eat. So be consistent with your meal timing and take small portion size eat little and 3 – 4 times in day to avoid overeating.
Pros and cons of oats and muesli
Oats pros
- Oats are high in fiber keeps your stomach full and supports digestion.
- Low glycaemic index helps control blood sugar good for diabetes & weight loss.
- Almost sugar-free in plain form better for diabetic patients.
- Good protein content compared to other grains.
Cons
- Plain oats can taste boring you may tempt to add sugar or sweet syrups to make it Toung friendly.
- Flavoured oats in market often contain added sugar and sodium which make them less healthy.
Muesli pros
- Muesli mixes of oats, nuts, seeds, and fruits richer in nutrients, protein, and healthy fats which maintain the Nutrional level in body.
- Provides antioxidants from dried fruits and nuts that keep which repair cell and help in antiaging.
- More flavourful and crunchy than plain oats → easier to enjoy without adding sugar.
Muesli Cons
- Many packaged mueslis high in calories due added sugar and chocolates.
- Muesli has dried fruits add natural sugar if eaten in excess can cause sudden rise in blood sugar.
Conclusion
Comparing both oats and muesli for weight loss has never ending topic both has their own pros and cons, but you can rely on oats because it doesn’t contain any sugar and high in fiber that keep your body metabolism slow and stabilize blood sugar levels. Oats for weight loss is good options but muesli for weight loss can also be healthy if you choose unsweetened versions and keep it in small portions.
try this oats recipes
- multigrain oats for weight loss
- Oats Ladoo Recipe
- Best Oats Biscuits
- Oats Noodles
- Best Oats Strawberry Flavour
- 10 Delicious Oats Smoothies
- 10 Proven Benefits of Oats for Weight Loss
- Oats Pancake Without Egg
- oats recipe without milk for weight loss
- oats upma recipe for weight loss
- Rolled oats recipe for weight loss
- oats dosa recipe for weight loss
- oats breakfast recipes for weight
- Best Oats Smoothie Recipe For Weight Loss
- Masala Oats for Weight Loss Recipe
- Oats Chilla Recipe for Weight Loss
Oats are generally better for weight loss because it is unprocessed, high in fiber, without added sugar, while muesli depends on whether it contains added sugar and dried fruits.
Yes, muesli could be healthy for weight if you use unsweetened and consumed in moderate portions.
Yes, many muesli brands contain added sugar and honey choosing unsweetened muesli is better is better for weight loss.
Muesli contains more proteins than oats because it has nuts and seeds. If you are gaining weight, then choose muesli over oats.
Yes, because muesli has more calorie dense eating too much muesli can gain weight easily.
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