Understanding the Noom Color System
Noom's food categorization is based on a color-coded system that classifies items as green, yellow, and orange. The colors are not meant to label foods as inherently 'good' or 'bad,' but rather as a guide for portioning, with a focus on calorie density. Calorie density is simply the number of calories in a food relative to its weight. The goal is to fill up on low-calorie-density foods (green) to stay satisfied on fewer calories overall.
- Green Foods: These are the least calorie-dense and/or most nutrient-dense foods. They should make up the majority of your diet. Examples include fruits, vegetables, whole grains, and lean proteins like tofu and egg whites.
- Yellow Foods: These are in the middle, with more calories per serving than green foods but still offering good nutritional value. They should be eaten in moderation. This category includes lean meats, legumes, and low-fat dairy.
- Orange Foods: These are the most calorie-dense foods, offering the fewest nutrients per serving. They should be consumed in smaller portions and less frequently. This includes items like oils, nuts, and most desserts.
Why Oatmeal Is a Noom Green Food
Plain oatmeal—specifically rolled oats, steel-cut oats, and oat bran cooked with water—is a stellar example of a green food. The primary reasons for this classification are its low calorie density when cooked and its high fiber content. When you cook dry oats with water, the oats absorb the liquid, increasing the volume significantly without adding calories, which lowers the overall calorie density.
The soluble fiber in oatmeal, particularly beta-glucan, is a key component. This fiber helps you feel full for longer by slowing down digestion and creating a gel-like consistency in the gut. This satiety effect helps to manage appetite and prevent overeating, a central tenet of the Noom weight loss approach. The high fiber content also contributes to improved gut health and can help lower cholesterol.
The Difference in Oatmeal Types
Not all oatmeal is created equal in the eyes of the Noom app. While plain, whole-grain oats are green, the processing and added ingredients in other versions can change their categorization. Instant or pre-packaged flavored oatmeal often contains added sugars, sodium, and less fiber, which increases its calorie density. A user on Reddit noted that while generic oatmeal came up as green, Quick Oats were sometimes categorized as red, likely due to a specific brand's processing or ingredients. To ensure your oatmeal is a green food, it is best to stick with minimally processed, unsweetened varieties and prepare them yourself.
How to Create a Green-Friendly Oatmeal Meal
Building a delicious and filling breakfast with green-classified ingredients is simple. Start with a base of rolled or steel-cut oats cooked with water or skim milk, which is also a green food. Then, add toppings that enhance flavor and nutrition while keeping the calorie density low.
Green Toppings for Oatmeal
- Fresh berries (blueberries, strawberries, raspberries)
- Sliced banana
- Cinnamon or nutmeg
- Skim milk or unsweetened almond milk
- Egg whites (stirred in while cooking for added protein)
Tips for Keeping Oatmeal Green
- Cook with Water: Use water as your primary liquid for the lowest calorie base, then add a splash of skim milk at the end for creaminess.
- Add Protein: Boost the satiety power by adding green-classified protein sources like egg whites while cooking.
- Spice, Don't Sweeten: Rely on natural flavorings like cinnamon, nutmeg, or vanilla extract instead of high-sugar sweeteners.
Noom Food Comparison: Oatmeal vs. Other Foods
To illustrate Noom's classification system, here is a comparison of oatmeal and other common foods based on their category.
| Food Item | Noom Color | Reasoning | Calorie Density & Nutrient Content |
|---|---|---|---|
| Plain Rolled Oats | Green | High fiber content and low calorie density when prepared with water. Promotes satiety. | Low calorie density, high fiber and nutrients |
| Low-Fat Greek Yogurt | Green | Low-fat dairy products are green, providing protein and nutrients. | Low calorie density, high protein |
| Apples | Green | High water and fiber content, naturally low in calories. | Very low calorie density, high nutrients |
| Avocado | Yellow | A healthy fat, but more calorie-dense than green foods, so portion size should be watched. | Medium calorie density, healthy fats |
| Lean Chicken Breast | Yellow | Lean protein, but more calorie-dense than green protein options like tofu or egg whites. | Medium calorie density, high protein |
| Olive Oil | Orange | A healthy fat, but very high in calorie density and should be used sparingly. | High calorie density, healthy fats |
| Almonds | Orange | Nuts are calorie-dense, though nutritious, requiring careful portion control. | High calorie density, high in fats |
| White Bread | Orange | Less fiber and more refined carbohydrates compared to whole-grain options. | High calorie density, lower nutrient density |
Conclusion
For those on the Noom diet, plain, whole-grain oatmeal is indeed a green food—a hearty and nutritious staple that supports weight loss goals. Its high fiber content and low calorie density when cooked make it a powerful tool for promoting satiety. However, it is important to choose minimally processed, unsweetened varieties to benefit from its green classification. By understanding the principles of calorie density and applying them to your oatmeal—and other food choices—you can build a balanced diet that is both satisfying and effective for long-term health. For more details on Noom's approach, consider reading their own blog posts.
Key Takeaways
- Plain Oatmeal is a Green Food: Noom categorizes plain, unsweetened, whole-grain oatmeal as a green food due to its low calorie density and high fiber.
- Processing Matters: Instant or pre-packaged sweetened oatmeal may fall into yellow or orange categories because of added sugars, sodium, and higher calorie density.
- Focus on Calorie Density: Noom's system is based on calorie density, not a binary good vs. bad distinction. Green foods allow for larger portions to promote fullness.
- Enjoy with Healthy Toppings: To keep your oatmeal green-friendly, top it with fruits like berries, add cinnamon for flavor, and use skim milk or water for cooking.
- Promotes Satiety: Oatmeal's soluble fiber, beta-glucan, helps you feel full for longer, making it an excellent choice for weight management.
