{"id":36654,"date":"2015-01-29T07:15:05","date_gmt":"2015-01-29T12:15:05","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=36654"},"modified":"2021-11-18T11:02:24","modified_gmt":"2021-11-18T16:02:24","slug":"oatmeal-breakfast-eat-less-012915","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/oatmeal-breakfast-eat-less-012915\/","title":{"rendered":"The Breakfast That Could Help You Eat 50 Percent Less at Lunch"},"content":{"rendered":"
\"Oatmeal
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

What did you eat for breakfast today? If it was oatmeal, you might find yourself feeling fuller longer and even eating less at lunch, according to a new study published in the journal Annals of Nutrition and Metabolism<\/em><\/a>.<\/em><\/p>\n

In the latest science-backed battle of the breakfast foods<\/a>, researchers from the New York Nutrition Obesity Research Center at St. Luke\u2019s Hospital in New York City tested whether a breakfast of corn flakes or oatmeal would help people feel more satiated.<\/p>\n

RELATED:<\/strong> 9 Easy Overnight Oats Recipes<\/a><\/p>\n

Your Body on Oatmeal<\/h3>\n

For their small study, researchers recruited 36 participants, half of them were at a normal weight while the other half were overweight. On different days, the participants consumed one of three different breakfasts \u2014\u00a0oatmeal, sugar-sweetened cornflakes or just water. Each person also underwent blood tests measuring for glucose, insulin and to trace how quickly food left their stomach after eating.<\/p>\n

\u201cWe tried to make [the breakfasts] as similar as possible by adding a certain amount of milk to the corn flakes, but they weren\u2019t exactly the same,\u201d says study author Allan Geliebter, PhD, research psychologist in the Department of Psychiatry at Mount Sinai St. Luke’s Hospital.\u00a0\u201cThe total calories were the same, but the oatmeal has eight grams of fiber, whereas the corn flakes have zero.\u201d<\/p>\n

We all know that if your breakfast doesn\u2019t keep you full until lunch, it\u2019s fairly worthless (right?). So within three hours of eating breakfast, participants were fed a nutritious liquid lunch<\/a> through a straw from a concealed container (so that seeing how much they\u2019d consumed wouldn\u2019t influence how much they finished). That\u2019s when Geliebter says things got surprising. Normal weight participants consumed 30 percent less for lunch when they\u2019d eaten oatmeal for breakfast, compared to cornflakes. But overweight participants ate 50 percent less for lunch after eating oatmeal, as opposed to the cereal.<\/p>\n

Even more interesting was that both breakfasts had nearly the same glycemic index levels<\/a>, a measure of how much a carbohydrate will raise your blood sugar levels. \u201cPeople talk about glycemic index as promoting fullness, so something that has a low glycemic index should make you feel fuller,\u201d Geliebter says. Yet, fiber appears to have trumped the GI index in terms of improving satiety here.<\/p>\n

RELATED:<\/strong> Are You Getting Enough Fiber?<\/a><\/p>\n

Fiber: Oatmeal’s Star Nutrient<\/h3>\n

One reason fiber is so important: It may cause food to linger in your stomach longer. Researchers tested how long it took oatmeal to digest compared to corn flakes or water using a tracer mixed in with each meal. Oatmeal stuck around the longest. \u201cWe think the emptying of the food from the stomach is related to fiber. It takes a longer time to leave the stomach and holds on to fluid more,\u201d Geliebter says.<\/p>\n

Blood tests also showed that the sugar<\/a> in the cornflakes might have also made a difference in hunger levels. \u201cWe measured blood sugar before and for about 180 minutes after the meal\u2026 For the sugared corn flakes, the blood sugar started falling near the end of the [three hour] period and coincided with increased hunger.\u201d<\/p>\n

Yet, the researchers aren\u2019t entirely sure why overweight people saw a greater effect compared to normal weight participants. \u201cI could speculate that [it\u2019s known that] overweight people tend to consume less fiber, so eating oatmeal the fiber effect<\/a> may have been greater because they weren\u2019t used to it.\u201d<\/p>\n

RELATED:<\/strong> 10 Oatmeal Recipes Worth Getting Out of Bed For<\/a><\/p>\n

While Geliebter notes that this study alone is too small to indicate that oatmeal can lead to weight loss, he says\u00a0that the results are intriguing. \u201cOatmeal, which has a lot of fiber in it, seems to make people feel fuller and leads to them eating a smaller lunch, [which might mean] they\u2019re consuming fewer calories,\u201d he says.<\/p>\n","protected":false},"excerpt":{"rendered":"

There\u2019s nothing worse than feeling hungry way before lunchtime hits. Now, research indicates oatmeal might keep you full longer than other breakfast options. <\/p>\n","protected":false},"author":53,"featured_media":36666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[423,23,7,9,18],"tags":[33,51,251,341,381,285],"class_list":["post-36654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breakfast","category-diet-nutrition","category-health","category-recipes","category-weight-loss","tag-breakfast","tag-food-choices","tag-news","tag-tax1living-well","tag-tax2low-carb-diets","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/36654","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=36654"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/36654\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/36666"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=36654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=36654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=36654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}