Oatmeal is a ubiquitous staple in the category of breakfast foods.
A large number of experienced health practitioners all around the world highly recommend it as an excellent morning meal due to its long-term positive impacts on your overall health!
But what if you significantly adjust your diet towards consuming oatmeal daily?
The oatmeal diet is an online diet trend that strictly consists of eating purely or mostly oatmeal for an extensive period.
Many people have given it a shot for its nutritional benefits, but the results ultimately vary depending on the individual and their conditions.
If you’re wondering what happens if you eat oatmeal 3 times a day, this article will provide a comprehensive overview of existing research and break down the nutritional components of the oatmeal diet.
We’ll examine relevant scientific data and share evidence-based insights into the following topics:
- Popularity of the oatmeal diet
- Advantages and risks of eating oatmeal 3 times a day
- Anecdotal results on the oatmeal diet
- Is it fine to eat oatmeal 3 times a day?
Let’s dive in!
The Pros And Cons Of Eating Oats Three Times A Day
Eating oatmeal on a regular basis provides several health benefits due to its nutritional profile.
But similar to other fad diets that have come and gone, making a drastic change towards a single food source for long periods can come with potential risks and disadvantages.
Pros
From lower blood sugar levels and weight loss to reduced risk of heart disease, there are many advantages that come from daily oatmeal consumption.
1. Highly nutrient-dense
According to a study, oats have well-balanced macronutrients and are a high-quality source of protein and carbs.
When it comes to micronutrients, they are fully equipped with fiber, vitamins, minerals, and essential amino acids. A half cup of dry oats with water has a nutritional profile that consists of:
- Calories – 153.5 kcal
- Carbs – 27.4 g
- Fat – 2.6 g
- Protein – 5.3 g
- Fiber – 4 g
- Rich in antioxidants
Oats are a food that is high in polyphenols and antioxidants. Research indicates that avenanthramides are a notable group of antioxidants that are almost solely found in oats.
They are widely recognized for their anti-itching and anti-inflammatory properties.
2. Can help digestion
Beta-glucan is a type of soluble fiber that is prominently available in oats. A study concluded that oats help relieve constipation and support healthy digestion.
The findings also suggest that it has the ability to lessen the gastrointestinal symptoms in persons diagnosed with ulcerative colitis (UC).
3. Can improve cholesterol levels
A number of studies have suggested that the beta-glucan fiber found in oats is effective in reducing LDL cholesterol levels.
LDL cholesterol is widely recognized as ‘bad’ cholesterol because it contributes to tissue damage, inflamed arteries, and a risk of strokes and heart attacks.
Beta-glucan reduces the circulating cholesterol in your blood by releasing more cholesterol-rich bile.
4. Can lower blood sugar levels
Elevated sugar levels commonly result from a lowered sensitivity to the hormone insulin. Oats have been shown to help decrease blood sugar levels for people with type 2 diabetes and obesity.
The thick gel that forms from beta-glucan does this by delaying the emptying of the stomach and absorption of glucose into the blood.
Cons
While oatmeal can play a crucial role as part of a healthy diet, it can also be disadvantageous if it is your only source of nutrients. Here are some of the potential downsides to the oatmeal diet:
1. Dangerous for certain allergies
Eating oats can be a huge risk if you have oat or gluten allergies. Avenin is a protein found in oats that may trigger an immune system response in those who are sensitive to it.
Oat does not contain gluten but is susceptible to cross-contamination between different products during processing.
2. Unbalanced fad diet
Since fad diets typically focus on a single food type, taking the oatmeal diet to an extreme level can be dangerous.
Whether you have underlying medical conditions or not, diets that promise quick weight loss results from a highly unbalanced approach to nutrition do not ensure safety.
Always consult your doctor or dietitian first regarding any nutrition concerns!
3. Limited food options
Limiting your food intake to a single option can get immensely dull to your flavor and nutritional profile.
Eating just oatmeal three times a day will deprive your body of the different types of nutritious food required for energy.
Having different fresh, whole foods that include fruits, veggies, healthy fats, and lean proteins is essential for a well-rounded diet.
4. Can cause malnutrition
Oatmeal can help with weight loss but without physical exercise and a balanced diet consisting of a variety of food sources, it can lead to malnutrition. Eating only oatmeal three times a day for long periods can interfere with cognitive functions and decrease muscle mass due to a lack of nourishment.
5. Can lead to bloating and weight gain
Eating oats can lead to bloating if your body is not properly adjusted to it. Studies show whole grains such as oats that contain high glucose, fiber, and starch can lead to gas and bloating in some individuals.
Additionally, consuming large portions of oatmeal with buttery and sugary toppings can quickly turn into weight gain.
People’s experience with the oatmeal diet
On YouTube, you’ll find a variety of experiences from people who have tried eating oatmeal three times a day, ranging from three days to 30 days.
The reaction was mixed. One YouTuber reported that he experienced unusual fatigue and drowsiness, which he suspected was due to a lack of fat content and the lack of calories he needed to consume to maintain his active lifestyle.
Based on the video, it seems like this person ate only oatmeal, so nutritional deficiency probably played a significant part in his tiredness:
Another reported some weight loss after a week, though this person added a variety of other nutritious foods every meal and was most likely in a caloric deficit:
Some users on Quora have also chimed in on their experiences with the oatmeal diet.
One user explained that they felt light and lost a majority of water weight but after 45 days, felt a decline in nutrition and loss in strength.
Another user claimed that after being consistent for a month, the outcome was noticeably greater energy levels and alertness.
You’ll find tons of posts on Reddit from people discussing their thoughts on high-oatmeal diets!
Most Redditors give their recommendations for a more versatile nutrition plan, while others share the details of the approach they found that works best for their diet.
Should you eat oatmeal three times a day?
This is a question that you’ll have to answer for yourself. Consider your activity level, dietary needs, and preferences, and how you think you’d feel eating oatmeal every day.
Unless you have an intolerance or allergy, there are no adverse benefits to eating oatmeal three times a day.
Just make sure that you’re adding in a variety of fruits and vegetables, protein, and fat sources to keep it a balanced meal!