Breakfast is the most important meal of the day, especially when youâ€™re trying to lose weight. According to a study published in the Annals of Nutrition and Metabolism, a bowl of oatmeal is the best choice for breakfast.
The study included 36 men and women divided in three groups, who consumed about 350 calories for breakfast. The first group ate oatmeal, the second consumed cornflakes, and the third group had only a glass of water instead of breakfast. For the next three hours, the participants had their satiety and blood tested in order to control their blood sugar and insulin levels. Afterwards, the three groups ate the same lunch.
The results showed that the group that ate oatmeal for breakfast was the least hungry during the morning and afternoon, and consumed 31% fewer calories for lunch. The overweight people from the group performed even better, eating 50% fewer calories for lunch.
The participants from the other groups felt hungry only three hours after their breakfast. Itâ€™s interesting to note that the second group ate the same amount of calories like the first group, yet felt hungry sooner than the others. This is due to oatmealâ€™s ability to stay in the stomach longer.
Cornflakes donâ€™t have the same ability and they also cause a spike in the blood glucose levels, which suddenly drop down later.
This is just one of many researches which recognizes oatmeal as the most useful food for losing weight. If you want to consume 31-50% fewer calories during the day, oatmeal should be your choice to start the day.
Oats, along with pulp and flakes, are healthy and delicious. Although a great choice for breakfast, you need to combine them with other dishes in order for them to be effective. Add them as an addition to a dish or salad or consume them as a supplement stew.
You will feel full longer
The oats contain fibers that will increase the volume of the food eaten and stimulate digestion. This is why oats are so helpful when youâ€™re trying to lose weight.
The healthy fiber content of oats can reduce the levels of the bad (LDL) cholesterol in the blood. This way, the oatmeal will preserve the cardiovascular health and reduce the risk of heart diseases and stroke.
Reduces blood pressure
Oats can regulate your blood pressure, and contain a vegetable fiber called lignan that can reduce the blood pressure by 30%.
Reduces the risk of cancer
According to a study from the British Medical Journal, oats reduce the risk of colon, breast, prostate and ovarian cancer.