Oatmeal is a soluble fiber that acts to reduce the absorption of cholesterol into your body's circulation, according to the Mayo Clinic. This results in less "bad" cholesterol --- low-density lipoprotein, or LDL --- in the blood and reduces the risk of heart disease and strokes. Other benefits include weight loss and the regulation of blood glucose levels. Consult your doctor before beginning any new diet, or if you are concerned about your cholesterol levels.
Oatmeal Diet Basics
There is no specific oatmeal-based diet. Instead, the approach is a diet that incorporates varying amounts of oatmeal on a daily basis. One approach, noted by the EveryDiet website, is having only oatmeal at each meal for seven days --- usually a half-cup of oatmeal with a half-cup of skim milk if desired --- which totals 900 to 1,200 calories per day for the first seven days. During the following 30 days, this plan allows you to have a half-cup of oatmeal three times each day in addition to your regular meals, upping your daily calorie total to between 1,000 and 1,300. During this period, you may have a morning snack of a half-cup of fruit and an afternoon snack of a half-cup of vegetables. At the end of the 30 days, return to your regular diet, limiting your fat intake and incorporating one meal and one snack of oatmeal daily.
Lowers Cholesterol
Oatmeal works to lower the absorption of LDL cholesterol from the intestines, while maintaining normal levels of "good" --- high-density lipoprotein, or HDL --- cholesterol. High levels of LDL cholesterol increase the risks of heart disease and strokes, the LiveScience website notes. A healthy diet should include a combined total of 25 to 35 grams of soluble and insoluble fiber per day, the American Dietetic Association recommends, with soluble fiber making up five to 10 grams of the total.
Reduces Weight
Adding oatmeal to your diet promotes weight loss because oatmeal is a high-fiber, low-fat food that remains longer in the digestive tract, providing a feeling of fullness and satisfaction, the Eat More Oats website explains. This reduces your urge to consume high-carbohydrate foods frequently and excessively.
Controls Blood Glucose Level
Oats help to regulate blood glucose level for diabetics, which lowers the risk of serious complications such as heart disease, stroke, peripheral artery disease and kidney problems. Beta-glucans, a soluble fiber in the oats, acts to slow the rise in blood glucose level after you eat a meal, and delays the absorption of carbohydrates into the blood.
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