Can you eat oatmeal twice a day?
In this articl, we will answer the question “Can you eat oatmeal twice a day?” and discuss the benefits and risks of eating oatmeal twice a day and the nutritional value of oatmeal.
Can you eat oatmeal twice a day?
Yes, you can eat oatmeal twice a day. Oatmeal can be consumed twice a day; in some countries, for instance, the Irish people like to consume oats for breakfast and also after dinner.
Eating oatmeal can have many health benefits, however the amount of oatmeal that is ingested in a day may determine these benefits. According to studies, the ingestion of at least 3 g of beta-glucan a day can help reduce blood cholesterol (1,2).
Beta-glucan is a type of soluble dietary fiber found in oats (1,2,3). The amount of 3 g of beta-glucan is found in about 100 g of oats, however, the quantity of this fiber many vary depending on the type of processing. For example, instant oats contains less fibers than rolled oats, as part of the fibers is loss during processing (7).
What are the benefits of eating oatmeal twice a day?
The benefits of eating oatmeal twice a day are the increased satiety and lower postpandrial gastric emptying, which can lead to a lower caloric ingestion and favor body weight loss (3).
In a study, individuals who consumed 66.5 g of cooked intant oatmeal for breakfast replacing the same amount of ready-to-eat breakfast cereal had increseaded fullness sensation and consequently reduced caloric intake during the day.
This could be explained by the water-binding property of beta-glucan, which traps the water molecules and increase the volume of the intestinal bolus, lowers the rate of gastric emptying, leading to a reduced hunger. Beta-glucan can also trap lipids and cholesterol from the meals (1,2,3).
The ingestion of oatmeal in a quantity correspondent to 3 g of beta-glucan every day can reduce the levels of low-density-lipoprotein in the blood and reduce body weight, as reported in a study. As a consequence, it contributes to a lower risk of developing heart diseases.
In addition, the levels of glucose in blood can be reduced by the regular consumption of oatmeal, due to the high amount of fibers. The consumption of fiber-rich cereals is related to reduce the risks of diabetes and other metabolic diseaseas.
Finally, oats have antioxidant properties due to the presence of phytochemical, such as flavonols and vitamin E and help prevent inflammations (1).
What are the risks of eating oatmeal twice a day?
The risks of eating oatmeal twice a day are possible allergic reactions to oat proteins, the allergic reactions to gluten present in oats and the reduced mineral absorption, which may cause malnutrition (4,5).
An allergic reaction to oat proteins can be IgE-related and, although rare, is dangerous, as it may lead to anaphylaxis.
Oat, although a gluten-free cereal, may contain gluten due to cross-contaminations that occur during harvest, processing and storage, and therefore should be generally avoided by celiac individuals, as it can cause adverse symptoms and toxicity when consumed in large amounts by individuals that are intolerant to gluten (1).
Another risk of consuming too much oatmeal is of low mineral absorption, or reduced absorption of nutrients from the diet due to the high amount of phytates contained in oatmeal. Phytate-rich foods cause impaired bioavailability of nutrients and can lead to malnutrition.
What is the nutritional value of oatmeal?
The nutritional value of oatmeal it present in the table below. According to the USDA, 100 g of (6):
In addition, oatmeal contains vitamins, such as riboflavin, niacin, panthotenic acid, folate and vitamin E and antioxidants, including flavonoids and carotenoids (1).
How can oats be prepared?
Oats can be prepared using the microwave oven or on the stove, by cooking with water or milk, and with the additon of different fruits, nuts, flavorings and spices (7).
Simply, place the instant oatmeal in a microwavable plate or dish, add milk or water and cook for 2 minutes at high energy, stirring after 1 minute. Add fruits, nuts and cinammon or other ingredients.
To cook rolled oats, you will need a longer cooking time, of about 20 minutes and a pan on the stovetop. Rolled oats are less processed and have a higher amount of fibers.
Other FAQs about Oatmeal that you may be interested in.
In this article, we answered the questio “Can you eat oatmeal twice a day?” and the benefits and drawbacks of eating oatmeal twice a day and the nutritional value of oatmeal.
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Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol. 2015 Feb;52(2):662-75.
Maki KC, Beiseigel JM, Jonnalagadda SS, Gugger CK, Reeves MS, Farmer MV, Kaden VN, Rains TM. Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fiber control foods. Journal of the American Dietetic Association. 2010 Feb 1;110(2):205-14.
Rebello CJ, Johnson WD, Martin CK, Han H, Chu YF, Bordenave N, van Klinken BJ, O’Shea M, Greenway FL. Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial. J Am Coll Nutr. 2016;35(1):41-9.
Chen O, Mah E, Dioum E, Marwaha A, Shanmugam S, Malleshi N, et al. The Role of Oat Nutrients in the Immune System: A Narrative Review. Nutrients [Internet] 2021;13(4):1048
Cereals, QUAKER, Quick Oats, Dry. USDA Food Central Data.
Smith, J. Take your oatmeal to the next level. University of Illinois.