Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
multigrain oats for weight loss a complete guide to healthy slimming
What are multigrain oats?
Introduction to multigrain oats
Multigrain are not plain oats which is blend of oats with multiple grains like wheat, barley, ragi and corn. Oats are the base ingredient, known for soluble in fiber that helps in digestion and heart health and other grains are added to increase the variety of nutrients and Flavors. Multigrain oats benefits are support digestion and prevent constipation and reduce cholesterol level.
Why multigrain oats for weight loss
- High in fiber – multigrain contain both soluble and insoluble fiber from oats which keep you full for longer and stop you to overeat.
- Low glycemic index – low GI means release energy slowly so this will prevent sudden hunger spikes and blood sugar crashes. This helps to control craving
- Low in unhealthy fats – low in saturated fat and cholesterol free that support fat loss while still providing essential nutrients to body for growth.
Nutrition profile of multigrain oats
- Multigrain Oats (per 100 g)
Energy: 360–390 kcal - Carbohydrates: 65–70 g
- Dietary Fiber: 9–12 g
- Sugars: 0–2 g
- Protein: 12–15 g
- Fat: 5–7 g
- Saturated Fat: <1 g
- Unsaturated Fat: ~4–5 g
Vitamins:
- Vitamin B1 (Thiamine): Supports energy metabolism
- Vitamin B2, B3, B6: Important for nervous system & metabolism
- Folate: Helps in red blood cell production
Minerals:
- Iron: 4–6 mg (supports haemoglobin)
- Calcium: 40–60 mg (good for bones)
- Magnesium: 100–130 mg (muscle & nerve health)
- Zinc: 2–3 mg (immunity)
- Phosphorus: 250–300 mg (bone strength)
How multigrain oats aid in weight loss
Higher in fiber content and satiety
- High fiber multigrain prevent frequent hunger spikes that crave your hand for further craving.
- Reduce craving to eat something crunchy
- High fiber oats for weight loss
Low glycaemic index and blood sugar
- Low glycaemic ensure slow release of energy to keep you healthy and prevent to sudden increase in blood sugar level
- Prevents sudden spikes and crashes in blood sugar which trigger craving to eat.
Boosting metabolism naturally
- Rich in protein require more energy to digest that help to boost energy mechanism in body
- Complex carbs in oats provide slow and steady energy that prevents energy crashes to help body to stay active.
Best ways to include multigrain oats in your diet
Healthy breakfast recipes with multigrain oats
Multigrain oats breakfast ideas that will keep you full and long-lasting energy for a day.
- Multigrain oats porridge
- Vegetable oats upma
- Oats chilla
- Oats smoothie bowl
- Overnight oats meal
Quicks snacks using multigrain oats
Oats energy balls
Ingredients
- 1 cup oats
- 1 small cup of nuts
- Almonds, cashew and dates
- 2 tsp of honey
Instruction
- Roast oats for 10 min until its turn brown
- Then mix with broken and roasted nuts with honey
- Then shape them in small ball
- Instant energy boosting ball
Oats chivda
Ingredients
- 1 cup of oats
- Small bowl of peanuts
- 8 curry leaves
- ¼ turmeric
- Salt to taste
Instruction
- Take pan and roast peanut and curry leaves in medium flames
- The add pinch of turmeric and salt.
And you can store them in jar for further craving.
Smoothie and shake recipes for weight loss
1. Green Oats Smoothie
Ingredients:
- 3 tbsp cooked multigrain oats
- 1 cup spinach leaves
- ½ cucumber
- ½ apple
- 1 tsp chia seeds
- 1 cup unsweetened coconut water
2. Banana Cinnamon Oats Smoothie
Ingredients:
- 3 tbsp cooked oats
- 1 small ripe banana
- 1 cup unsweetened almond milk
- ½ tsp cinnamon powder
- 1 tsp flax seeds
3. Oats Protein Shake
Ingredients:
- 3 tbsp oats (roasted)
- 1 scoop plant protein
- 1 cup almond milk
- 1 tsp peanut butter
4. Chocolate Oats Shake (Healthy Version)
Ingredients:
- 3 tbsp oats (soaked)
- 1 tsp unsweetened cocoa powder
- 1 tsp chia seeds
- 1 cup almond milk
- Dates for sweetness
5. Berry Blast Oats Smoothie
Ingredients:
- 3 tbsp oats (soaked)
- 1 cup mixed berries (strawberry, blueberry, raspberry)
- ½ cup yogurt
- 1 tsp honey
Tips for maximising weight loss with multigrain oats
- Portion control and balanced diet
- Pairing oats with other superfoods
- Avoiding common mistakes while using oats
Conclusion
Start your weight loss journey with multigrain oats that will help you to lose weight without sacrificing your taste. I have mentioned multigrain oats recipes for breakfast which will support your gut health and overall health. If you want to lose weight without sacrificing your taste you can follow multigrain cereal for weight loss which is fiber and nutrients rich that will keep you full for long time and provide you long lasting energy.
Multigrain oats are mixture of oats with other grains like wheat, millet and rice providing us better nutrients and fiber.
Multigrain are high in fiber which stabilizer the blood sugar that give you sudden hunger spikes and craving to eat something crunchy.
Morning breakfast is the best to eat multigrain that will sustain energy during the whole day.
Yes, you can eat but if you are beginner then first concern with dietitian so they can identify your gut health and recommend you accordingly.
Yes, multigrain has low GI index which could be helpful for diabetic patients. That prevent sudden hunger spikes in body sugar level.
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