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Oatmeal Water For Weight Loss: Refresh Your Diet With This Delicious Drink

the benefits of oatmeal water

Oatmeal is one of the healthiest and most nutrient-packed products out there. With the host of vitamins and minerals, as well as healthy carbs and fiber, oatmeal has gained a reputation of an indisputably good product for any balanced diet. At the same time, it has a reputation for being kind of bland. The good news is that you don’t have to consume oats exclusively in the form of porridge. One of the good alternatives is refreshing and nutritious oatmeal water.


Read the article to find out everything about the benefits of oatmeal water for weight loss and follow the best oatmeal water recipe to enjoy this simple and tasty drink. 

What Is Oatmeal?

Oats are a whole grain food mainly grown in North America and Europe. Oats are considered an amazing source of fiber, particularly beta-glucan, and contain a host of various vitamins and minerals. Oats are usually consumed in the form of porridge and can be part of bread, muesli, and granola as well. 

The nutrition facts for 3.5 ounces (100 grams) of raw oats are the following (8):

  • Calories: 359
  • Protein: 12.8 grams
  • Carbs: 66.7 grams
  • Sugar: 0 grams
  • Fiber: 10.3 grams
  • Fat: 6.4 grams


Oats provide about 30 grams of complex carbohydrates in one cup cooked (7). Containing 4 grams of fiber and no added sugar, oats are a much healthier choice than many processed breakfast cereal and granolas.

The glycemic index of rolled oats is estimated to be about 57, and the glycemic load is 11. Thus, oatmeal is considered moderately low-glycemic food. The larger the particle of oat is, the lower is the glycemic response it provokes. For instance, oat flour produces a higher glycemic response than flakes.

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oatmeal water for weight loss


Plain oats are not fatty at all with 2.5 grams per serving. The fats in oatmeal are mostly polyunsaturated and monounsaturated fats with very little saturated fat, which is great for your health. 


Oats are a good source of protein, providing about 5 grams per serving. As with most plant foods, except for quinoa, chia, buckwheat, and some others, oatmeal does not offer the full range of essential amino acids required by your body. Nonetheless, oatmeal helps you meet your daily protein requirements. The essential amino acids that are missing in oats can easily be obtained by eating other plant or animal foods.

Read More: 200 Grams Of Protein A Day Meal Plan: Is Going To Such Extremes Worth It?

Types Of Oatmeal

In the supermarket, you’ll see several types of oatmeal. Be careful not to choose some instant oatmeal containing tons of sugar. This will make your oatmeal water for weight loss pointless. All types of oatmeal are based on oat groats – the whole oat kernel, which is then processed in different ways (6).

oatmeal water for weight loss

  • Instant Oats

These are oat groats that were steamed and flaked. They can be cooked very fast, in a matter of minutes. 

  • Rolled Oats

(sometimes called regular or old-fashioned oats)

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These are steamed and rolled into flakes oat groats that are thicker than the instant ones, thus, take a longer time to cook. 

  • Steel-Cut Oats Or Irish Oats

With these, you get a cut-up whole oat kernel. Cooking steel-cut oats take about 20 minutes. 

  • Scottish Oats

These are similar to steel-cut oats, but instead of being cut, they are ground.

  • Oat Groats

This is the whole oat kernel, neither cut nor flaked. Thus oat groats take the longest time to cook; give oat groats about 50-60 minutes after bringing them to a boil. 

For the oatmeal water recipe below in this article, you’ll need regular rolled oats.

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oatmeal water for weight loss

The Benefits Of Oatmeal

  • Oatmeal Reduces Cholesterol And Improves Heart Health

The beta-glucan fiber in oats was shown to be effective at reducing both total and LDL cholesterol levels (1). The reduction of cholesterol circulating in the blood may be achieved as beta-glucan increases the excretion of cholesterol-rich bile. 

  • Oatmeal Promotes Satiety

Oatmeal is a superfood because it’s very filling. The beta-glucan in oatmeal may increase your feeling of fullness by delaying the time for your stomach to empty out (4). Also, beta-glucan can cause the release of peptide YY, a hormone produced in your gut as a response to eating. This hormone is involved in appetite control. 

  • Oatmeal Improves Digestion

The fiber in oatmeal facilitates digestion, because of this, it prevents constipation. In a study of older people regularly taking laxatives to prevent constipation, 59% of participants could stop using those medications after the 3-month study, where they consumed meals containing oat bran every day (9).

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  • Relieves Skin Itching And Irritation

Oats can often be found in various skin care products. In fact, oats have a rich history of being a treatment of itch and irritation in skin conditions. For instance, oat-based skin products have been used as an effective treatment for eczema (2). Mind the fact that this applies only to skin products, not to consumption of oatmeal. 

  • Oatmeal Controls Your Blood Sugar Level

Oatmeal is highly recommended for diabetics because its soluble fiber enhances the digestion of starch and carbohydrates and keeps the glycemic levels stable. Thus, it’s a wonderful ally for people with diabetes. Beta-glucans, those soluble fibers in oats, have demonstrated various benefits for blood sugar control (5). 

  • Oatmeal Is Gluten-Free

Gluten is not as harmful for everyone, but its absence in oats makes it a great solution for people suffering from celiac disease, as well as those with gluten sensitivity. Oats are not glutenous and contain a similar protein called avenin. However, oftentimes oats are processed in the same facilities as wheat, so make sure to buy certified gluten-free oats if you have those medical conditions.

Is Oatmeal Water Good For Weight Loss?

Drinking oatmeal water for weight loss on an empty stomach will nourish your body and provide it with essential nutrients. It may promote the feeling of satiety, so that you will experience fewer hunger cravings, and, consequently, consume fewer calories. By drinking oatmeal water, you can avoid unnecessary snacking between meals. So yes, oatmeal water is good for weight loss.

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How to make oatmeal water for weight loss (3)?


  • 1 cup of rolled oats
  • 1 can of evaporated milk
  • 2 liters (0.5 US gal) of water
  • 2 teaspoons of vanilla extract
  • Sugar, sweetener, or honey to taste
  • Cinnamon sticks to taste

To begin, mix the oats and cinnamon. Put the oats in a bowl and add a stick of cinnamon. 

After that, soak the oats in water. Pour one cup of water over the oats and let them soak for up to 25 minutes. The oats will absorb the water and become spongy. 

Now, process the oats. Pour the moist oats and cinnamon into your blender. Add the vanilla extract, water, and evaporated milk. Then, process the mixture until you have a uniform liquid. You might also make oatmeal water without milk or sweeteners. It will be less flavorful, but it is more useful for weight loss or body cleanse.

Finally, strain the mixture and add some sugar to the remaining liquid. You might avoid adding sugar if you wish so.

This oatmeal water will last for about a week in a refrigerator. 

How Often Should You Drink Oatmeal Water?

As you wish. It’s probably best to drink it in the morning and before your meals on an empty stomach.

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Final Thought

To sum up, oatmeal water for weight loss is a sustainable and healthy alternative to other drinks on your menu. Oatmeal promotes satiety and has multiple health benefits, making it a great assistant in your weight loss efforts. Of course, you won’t lose weight solely from drinking oatmeal. Consider Keto or Vegetarian diet as healthy dietary regimes and refrain from sliding into the Oatmeal diet.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials (2014,
  2. Colloidal oatmeal formulations and the treatment of atopic dermatitis (2014,
  3. How To Make Oatmeal Water (2020,
  4. Increases in peptide Y-Y levels following oat beta-glucan ingestion are dose-dependent in overweight adults (2009,
  5. Modulation of the postprandial phase by beta-glucan in overweight subjects: effects on glucose and insulin kinetics (2009,
  6. Oatmeal (n.d.,
  7. Oatmeal Nutrition Facts and Health Benefits (2020,
  9. Use of fiber instead of laxative treatment in a geriatric hospital to improve the wellbeing of seniors (2009,