Cooking Whole Oats Oatmeal

Cooking whole oats oatmeal is fast and easy, taking less than two minutes in the microwave. To cook oatmeal, you only need two ingredients: water and whole oats. If you choose to add a sweetener, please use dextrose powder. Furthermore, if you are obese, please avoid using artificial sweeteners because they promote weight gain.

Whole Grains for Weight Loss

Big Weight Loss recommends you eat 100% whole-grain foods, such as whole oats in oatmeal. Eating high fiber whole oats can make you feel full, helping you avoid overeating. Many studies have found whole oats improve satiety, thereby reducing your hunger. Thus, the fiber in whole grain oats can satisfy your appetite and help you lose weight.

Pouring Whole Oat Meal into Glass Bowl

Please read the article on Fiber for Weight Loss and discover the science that guides our Big Weight Loss recommendations. 

Good Source of Dietary Fiber

Whole oats in oatmeal can be a good source of dietary fiber. The amount of dietary fiber you need per serving will depend on your calorie needs. For example, a sedentary male ages 41 to 60 has a 2,200 calorie need. Using the Adequate Intake (AI) for fiber (14g/1,000 calories per day), we can calculate this man’s daily fiber needs. 2,200/1,000 equals 22 x 14 is 30.8 grams of fiber. Thus, his recommended daily intake of fiber is 31 grams. 

For oatmeal to be a good source of dietary fiber, the serving size must be between 10% – 19% of your recommended daily intake. So a sedentary man (ages 41 to 60) needs 3g of dietary fiber per serving.

The nutrition facts on Quaker Oats’ container says 4g dietary fiber per serving (40 grams). So Quaker Oats has 1g fiber for every 10g serving. Thus, for a good source of dietary fiber, this sedentary man would need a serving size of 30 grams. 

Whole Oats in water
Submerge oatmeal in water before you microwave

Please read the article Dietary Fiber Recommendations and discover how to calculate your daily fiber intake needs.

Cooking Whole Oats Oatmeal

Time needed: 2 minutes.

How to cook whole oats oatmeal.

  1. Pour oatmeal into a container.

    Add whole oats oatmeal to a microwavable contain such as a bowel or cup.

  2. Add water to oatmeal.

    Add enough water to completely submerge the oatmeal.

  3. Microwave the oatmeal and water.

    Cook the oatmeal and water inside a microwave oven for 1 minute and 30 seconds.

Cooked Whole Oats Oatmeal

Cooked Whole Oat Meal in Bowel

After cooking your whole oats, the oatmeal will look like the photo. Then you can sweeten the oatmeal by adding dextrose powder and mixing it with a spoon. You can even add fruit such as slices of bananas.

Big Weight Loss recommends you drink water with your oatmeal.


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