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Rolled Oat Diet

author image Nicholas Bragg
Nicholas Bragg, a lifelong athlete and certified personal trainer, attended four separate colleges from Maryland to California, finishing in 2004. Named to the CEO's club as an elite performer at Intuit in 2009, he changed careers in 2010 and now contributes writing to Mahalo and SportswithM.
Rolled Oat Diet
A wooden bowl with rolled oats. Photo Credit Ekaterina Minaeva/iStock/Getty Images

Designing a diet to include several servings of rolled oats is not difficult; however keeping your caloric count to within the United Stated Department of Agriculture's set amount may prove to be more daunting than you think. Thus, understanding what rolled oats can do for your body, when you should eat them and why are all essential to designing a diet that will work for you.

Calorie Counting

One single serving of rolled oats contains just 150 calories. The United States Department of Agriculture sets a certain amount of calories for every person to eat based on your age, sex and amount of daily exercise. This number ranges anywhere from 1,800 to 3,200 for adults, which means that before you design any sort of diet revolving around any kind of food, you need to know how many calories your body requires to continue to operate at a healthy level.


Recent fad diets have done everything they can to run the name of carbs into the ground. What they don't want you to know is, according to the Harvard School of Public Health, carbs come in two categories. "Bad" carbs are high in sugar and do nothing but add fat to your frame and briefly spike your energy level. "Good" carbs can keep you energized for hours on end without a high-risk of adding inches to your waistline. Whole grain oats are a prime example of a "good" carbohydrate thanks to it's almost complete lack of sugar or any other unhealthy additive.


Fiber is an essential nutrient that your body is completely incapable of absorbing. What this means is, every calorie of fiber that enters your body, leaves your body without having been converted into fat. One serving of rolled oats contains 4 g of fiber, which equals as much as 16 percent of your recommended daily fiber intake. Consult the USDA recommended daily fiber amounts to see how much fiber should be in your rolled oat diet.


One of the benefits of a rolled oat diet is the versatility of oats. Oats can be added to any number of dishes, all the while keeping your palate pleased. Oats can be added to dinner plates like meatloaf, and hamburgers. They can be used to make whole-grain bread from scratch, or added to a batch of low-fat oatmeal cookies. Though rolled oats often come in an oatmeal container, there are limitless possibilities when it comes to infusing them into your diet.


One serving of rolled oats contains 27 g of carbohydrates. The USDA recommends eating a minimum of 130 g of carbohydrates everyday, which equates to roughly 520 calories of carbohydrates. This number increases to 250 g for athletes, as carbs are their primary source of fuel. If you fall into this category, to make the most of the carbs in each serving, MayoClinic.com recommends eating a small to mid-sized carbohydrate rich meal two hours before exercising.

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