Can you eat oatmeal twice a day?

In this brief guide, we will answer the question, “Can you eat oatmeal twice a day?”. We will also elaborate on oatmeal, the health benefits of oatmeal, what are the possible ways of consuming oatmeal, and what is 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. The consumption of oatmeal is related to low blood cholesterol, prevention of gastrointestinal inflammation, including gastric mucositis and diarrhea, as well as in relieving ulcerative disorders (1).

What are oats and oatmeal? 

Oats are considered as a meal that is composed of whole grains which are also known as Avena Sativa scientifically. Oat is predominantly grown in American and European countries, mainly Russia, Canada and the United States of America. Although wheat and rice are consumed in considerably higher quantities worldwide than oat, oat has the advantage that it is consumed as a whole grain cereal normally than its processed products (1).

Oat groats are one of the most compact and solid forms of oats that require a long time for cooking. Due to this prolonged time required for cooking, the majority of the population prefers to cook oats that are in steel-cuts, rolled, or crushed form.

Processing of oats is used to improve appearance and taste, to facilitate the consumption by producing instant oats and to decrease the time necessary to cook oats. Prior to processing of oats into products, the oats are dehulled, pearled, decontaminated and flaked (1). 

Some of the variety of oats such as instant oats are also present, these are some of the highest processed wheat grains or oats types. But the cooking time for processed oats is said to be minimal, the texture of such oats is mushy and they require the shortest time.

Oats are also incorporated into different edibles such as baked products, muffins, cookies, and granola bars. 

The nutritional value of oats and oatmeal

According to their nutritional profile, oats are part of a well-balanced diet. They possess a good content of fiber and carbohydrates and are also enriched with fiber, termed beta-glucan. Beta-glucan is the main component of the soluble fiber in oats, consisting of a linear branched chain of D-glucose molecules bonded by mixed b-(1-3) and b-(1-4) linkages (3). 

The content of protein and fat is almost more than any other grain. Oat protein is nearly equivalent in quality to soy protein, which has been shown by the World Health Organization to be equal to meat, milk, and egg protein (2) Oat protein is composed mainly of albumins, globulins, prolamins (avenins) and glutelins (1). A variety of other nutritional factors are also present such as minerals, vitamins, and other plant compounds such as antioxidants. These antioxidants are tocopherols, alk(en)ylresorcinols, and phenolic acids and their derivatives, and a unique source of avenanthramides (N-cinnamoylanthranilate alkaloids) and avenalumic acids (ethylenic homologues of cinnamic acids), which are not present in other cereal grains (2). 

Oat also contains micronutrients such as vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, choline, sulfur containing amino acids, phytic acid, lignins, lignane and alkyl resorcinols (1).

The number of nutrients in 10078 grams of oats is as follows, according to the USDA (2): 

  • Energy 1,628 kJ (389 kcal) 
  • Carbohydrates 66.3 g 
  • Dietary fiber 10.6 g 
  • Fat 6.9 g 
  • Protein 16.9 g 
  • Pantothenic acid (B5) 1.3 mg (26% RDI) 
  • Folate (vit. B9) 56 μg (14% RDI) 
  • Calcium 54 mg (5% RDI) 
  • Iron 5 mg (38% RDI) 
  • Magnesium 177 mg (50% RDI) 
  • Potassium 429 mg (9% RDI) 
  • β-glucan (soluble fibre) 4 g
  • Manganese: 191% of the Required Daily Intake (RDI)
  • Magnesium consistency: almost 34% of the RDI
  • Vitamin B1, also known as thiamin: 39% of the RDI
  • Iron: almost 20% of the RDI
  • The phosphorus level is about 41% of the RDI
  • Folate consistency is almost 11% of the RDI
  • Vitamin B5, also known as Pantothenic acid is almost 10% of the RDI
  • Zinc level is about 20% of the RDI
  • Copper consistency 24% of the RDI
  • While there are trace amounts of other nutritional components such as potassium, vitamin B6 also called pyridoxine, calcium, and vitamin B3 also called niacin.
  • The carbs are 51 grams, protein consistency is 13 grams, fiber is almost 8 grams, and the level of fat is almost 5 grams. But the number of overall calories is 303.

All these nutritional content of oats describe the fact that oats are among the most nutrient-dense food.

Some benefits that we can obtain from oats

There are numerous health benefits that we could obtain from oats and oatmeal. Some of these are described below:

Acts as an antioxidant which also include Avenanthramides

Oats or oatmeal are highly enriched with a large number of nutrients such as polyphenols. The most recognizable group of antioxidants which is termed avenanthramides is also present in oats.

Avenanthramides are capable of lowering blood pressure by enhancing the nitric oxide production level in the body. This Is a gas molecule that aids the blood vessels to expand which ultimately regulates the good blood flow in the body.

Further, avenanthramides are also able to perform some other significant body functions such as anti-inflammation and also against the itching causation in the body. Ferulic is also one of the major compounds of oats that is present in high content. It is also one of the good antioxidants. 

Avenanthramides have an antioxidant activity of 10–30 times greater than that of other phenolic antioxidants such as vanillin and caffeic acid. Preliminary studies indicated that the amight possess anti-inflammatory and antiatherogenic properties, since they inhibit monocyte adhesion to human aortic endothelial cells and are presumed to inhibit release of proinflammatory compounds from macrophages (1). 

The antioxidant property of oat is also due to the vitamin E, which protects the body from damaging free radicals and plays an important role in prevention of diseases such as cancer, arthritis, atherosclerosis and cataract. Oat germ has high levels of tocopherols (1).

Beta-glucan of oats

Beta-glucan can be dissolved into the water partially which is then able to form a gel-like solution in the body part such as the gut. 

The health benefits include the reduction of LDL and also in total cholesterol level in the body. It also results in reducing the sugar of blood by generating a response against insulin.

The mechanisms of action of oat beta-glucans to attenuate glycemic response are related to its high viscosity that causes a delayed gastric emptying, reduces carbohydrates enzymatic digestion and retards glucose diffusion and absorption. Beta-glucans has the ability to inhibit glucose transport by downregulation of glucose transporters in small intestinal epithelial cells (3).

How can oats be prepared?

Oats can be prepared, according to your preference, by the addition of different fruits, nuts, and other edibles. 

The major phenomenon of oatmeal preparation is the boiling of milk or water to which oats are added as required and cooked on low heat, allow the oats to simmer, and then extract it in a bowl and you can add additional ingredients depending upon your own choice.

Other FAQs about Oatmeal that you may be interested in.

Does oatmeal expire?

What happens If you eat expired oats?

Do you have to use chia seeds in overnight oats?

Can you eat steel-cut oats raw?

Conclusion 

In this brief guide, we have provided an answer to the question, “Can you eat oatmeal twice a day?”. We have also elaborated on oatmeal, the health benefits of oatmeal, what are the possible ways of consuming oatmeal, and what is the nutritional value of oatmeal.

References

  1. Rasane, P., Jha, A., Sabikhi, L. et al. Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol, 2015, 52, 662–675. 
  2. Ahmad, et al. A review on Oat (Avena sativa L.) as a dual-purpose crop. Scien Res Essay, 2014, 9, 52 -59.
  3. Martínez-Villaluenga, Cristina, and Elena Peñas. Health benefits of oat: Current evidence and molecular mechanisms. Curr Op Food Sci, 2017, 14, 26-31.