Many people nowadays skip breakfast thinking it doesn’t matter or due to a lack of time, but this is an unhealthy habit that does more harm than you can think. It will also cause a big problem for people who want to lose weight – those who skip breakfast have cravings later, and often overeat for lunch. They also tend to eat snacks often, which increases their chances of becoming overweight.
However, there’s a simple solution if you don’t want to eat a big meal for breakfast; a light, yet nutritionally rich meal that will provide your body with enough nutrients and energy for the day. Starting your day with a bowl of oatmeal will curb your cravings during the day and prevent you from overeating later. This was discovered by a study published in the Annals of Nutrition & Metabolism.
The study included 36 men and women divided into 3 groups. 18 subjects were overweight while the other 18 were normal weight. Each of the 3 groups consumed 3 different breakfasts – the first drank 1.5 cups of water, the second ate sweet corn flakes (350 calories), while the third group consumed oatmeal (350 calories).
The research examined the appetite, ratings of hunger and fullness as well as blood samples at frequent intervals before and after breakfast until lunch. The blood tests measured the glucose, insulin, acetaminophen and hunger hormone levels. The results were very interesting. “Our results show that despite eating the same number of calories at breakfast, satiety values were significantly greater after consuming oatmeal compared to sugared corn flakes. After three hours, subjects reported the same level of hunger after having a corn flakes breakfast as they did when they consumed only water,” says lead researcher Allan Geliebter, PhD, research psychologist in the Department of Psychiatry at Mount Sinai St. Luke’s Hospital. “Interestingly, the results were more pronounced for the participants who were overweight, suggesting that overweight individuals may be more responsive to the satiety effects of the dietary fiber in oatmeal.”
This is certainly great news for people who want to eat in the morning, but still lose weight. It seems that oatmeal is the best choice for breakfast. Besides helping you lose weight, oatmeal will also reduce the risk of colorectal cancer, coronary artery disease and regulate your blood pressure.
Check the video below for great oatmeal breakfast ideas: