Eating a good breakfast is a great way to help keep calories in check and a great way to start any day, there is now new research that suggests oatmeal holds a special ingredient which may help keep you fuller much longer and keep hunger cravings down aiding weight loss.
Oats are a 100% whole grain food with only one ingredient, rolled oats. A halfcup uncooked servings of oats provides 150 calories, 3g of fat, 5g of protein, 27g of carbs, 4g of fiber and 1g of sugar.
When a half cup of raw oats id prepared with water as directed, this provides just over a cup serving, the same goes for instant unsweetened oats and quick-cooking oats in regards to nutritional value.
Beware Of Added Sugars
Many instant oatmeals have added ingredients or sugars that may reduce how full you feel compared to the unsweetened varieties.
A good example of this is Nature’s Path Organic Maple Nut Instant Oatmeal which has 210 calories, 4g of fat, 38g of carbs, 11g of sugar, 5g of protein and 4g of fiber. To help manage weight, choose unsweetened or unflavored oats instead of flavored instant.
All oats have beneficial soluble fiber, this is present in barley and many fruit and vegetables. The soluble fiber beta-glucan found in oats has been known to help lower harmful cholesterol levels, slow digestion, temper blood sugar and trigger fullness related hormones. A half cup of unsweetened raw oats will contain 1.5 to 2g of beta-glucen.
How Oatmeal Can Help You Lose Weight
Many studies conducted have shown that oats are much more satisfying that other breakfast choices, oatmeal has been shown to have one of the highest satiety indexes among a large group of other breakfast choices.
A recent study published in Experimental Biology 2013 found that unflavored instant oats reduced subsequent energy intake and was more filling than an oat-based cold cereal.
Subject ate a test breakfast that was matched for calories of either oatmeal or cold oat based cereal, oatmeal was proven to be better at feelings of fullness both overall and the stomach, toning down the desire to eat.
Test subjects were given lunch four hours after the test breakfast and ate around 85 fewer calories after eating oatmeal for breakfast compared to the cold oat based cereal. The researchers suggested that the beta-glucen found in oats enhanced fullness and that the soluble fiber found in cold cereals made them less effective ar dealing with satiety.
Which Is Best? – Instant, Quick Cooking Or Old Fashioned?
All varieties of oats be it instant, quick cooking, old-fashioned etc. have around the same nutritional value. The difference is the size and shape which impacts cooking time and texture, this has not been shown to impact fullness associated with soluble fiber beta-glucen, however the thinner cut varieties may absorb water better enhancing the fiber’s effect.
For the best effect follow the package directions with regards to cooking time and water usage to ensure maximum benefit and leave to stand for 1 minute to allow he water to fully absorb.
Following a breakfast like this is sure to help you with weight loss going forward and please feel free to comment below if you have tips or tricks of your own.