If you find your stomach growling shortly after breakfast, oatmeal might be a better morning meal option. A new study has found instant oatmeal to curb hunger better than ready-to-eat, oat-based cereal.
The findings held true when food samples were matched calorie-for-calorie, even when oatmeal portions were smaller. Researchers say that instant oatmeal appears to be more effective at suppressing appetite than cold cereal. The study points to oatmeal’s unique impact on fullness.
According to study author Dr. Candida Rebello, a researcher from Pennington Biomedical Research Center at Louisiana State University in Baton Rouge, instant oatmeal creates an oral effect that “acts in concert with other mechanisms in the gastrointestinal tract to increase satiety more than eating standard oatmeal.”
For the study, 43 men and women would participate in an overnight fast then complete a breakfast trial the following morning. They did this three times – once with instant oatmeal, once with standard oatmeal and once with ready-to-eat cereal. (Each meal was accompanied with 67.5 calories of lactose-free skim milk.) After each trial, their hunger and satiety were measured every 60 minutes for four hours.
Instant oatmeal was associated with less hunger, increased fullness and a reduced desire to eat more.
“It was particularly significant at the 60-minute time point,” said Robello. “When we used a larger portion of oatmeal, it showed that it kept them full over the whole four-hour period.”
According to experts at the Cleveland Clinic, a bad breakfast can lead to morning slumps, weight gain and more. Pastries, sugary cereals and sausage biscuits are among the top culprits. Oatmeal with fruit and nuts or a healthy breakfast burrito will keep you full longer, reducing the chances of mid-morning binges.
By Marianne Hayes