Oatmeal For Breakfast May Increase Feelings of Fullness
Weight loss involves a variety of factors, including eating a healthy diet and reducing caloric intake. A recent study suggests that eating oatmeal for breakfast may be the best way to increase satiety and consume a lower-calorie lunch, particularly in people who are overweight.
Participants in the study included 36 people, 18 of whom were overweight and 18 of whom were slim. They were given three different breakfasts on different days: 350 calories of quick-cook oatmeal, 350 calories of sugared corn flakes, or a control breakfast of 1.5 cups of water.
Before each meal and at frequent intervals up until lunch three hours later, the researchers measured the participants’ appetites, ratings of hunger, and fullness. They also took blood samples to measure glucose, insulin, glucagon, leptin, and acetaminophen.
The researchers found that acetaminophen concentrations peaked latest after consuming oatmeal, reflecting slower gastric emptying. The participants who ate oatmeal also had significantly higher ratings for fullness and lower ratings for hunger.
Participants also consumed 31% fewer calories at lunch when they had oatmeal for breakfast, as compared with the sugared corn flakes and the water. Additionally, the participants reported the same amount of hunger at lunchtime when they had eaten the cornflakes for breakfast as when they had drunk water.
The results seen were even greater for the overweight subjects, who ate 50% fewer calories at lunch after eating the oatmeal breakfast. This suggests that overweight people may be more responsive to the satiety effects of the dietary fiber in oatmeal.
Researchers from Columbia University Medical Center conducted the study. It was published online ahead of print on January 23, 2015, in the Annals of Nutrition & Metabolism.
Oatmeal is high in fiber and protein and low in fat, making it a great addition to your diet. In addition to increased levels of satiety and subsequent weight loss potential, previous studies suggest that the soluble fiber in oatmeal may help reduce the risk of cardiovascular, respiratory, and infectious diseases.