We all know that breakfast is the most important meal of the day, especially if you want to lose weight.
According to a recent studypublished in the Annals of Nutrition & Metabolism journal, the best food to eat for breakfast is oatmeal.
The study included 36 men and women who were divided into three different groups – the first group was given oatmeal for breakfast, the second cereals (corn flakes), and the third group was told to skip breakfast and drink only water.
Both the first and second group consumed 350 calories in total. Over the next three hours all the participants were asked to note down their level of satiety on several occasions, and were taken blood samples in order to monitor their blood sugar and insulin levels. After that, they were all given the same lunch.
As expected, the scientists confirmed that the group who ate oatmeal was the least hungry during the morning and afternoon, and they ate 31% fewer calories at lunch. Besides, oatmeal had the most favorable effect in overweight people, who consumed 50% fewer calories at lunch.
The subjects who ate cornflakes for breakfast were already hungry three hours after breakfast.The same feeling of hunger appeared in those who only drank water.
Why is this so when the first (oatmeal) and second (cornflakes) group ate the same number of caloriesfor breakfast?
This is due to the fact that oatmeal stayslonger in your stomach, while cereals (which are high in sugar) cause your blood glucose levels to spike, but alsoto drop quickly and suddenly.
This research is just one of many that confirm how much oatmeal is useful if you want to take off those extra pounds as those 31% and 50% fewer calories will certainly be felt over a longer period.
Oats and its byproducts such as porridge and cereals are extremely health beneficial. But, you don’t have to restrain to eating oatmeal only for breakfast. In fact, you can mix it with almost all dishes –add it as a side dish to your favorite meal, to boiled vegetables, salads or use it in a variety of sweet versions. Oatmeal can be the basis for many healthy desserts, including cookies.
HEALTH BENEFITS OF OATMEAL
It keeps you full longer
Oatmeal is abundant in fiber, which increases the volume of consumed quantity in your digestive system. This makes youfeel full longer after you’ve eaten this meal. In addition, the fiber also stimulates digestion and your entire metabolism, which makes it an ideal food for those who want to lose weight.
It lowers cholesterol levels: Rich in healthy fiber, oatmeal has the ability to bind to fat, thus reducing the level of bad cholesterol in your blood. In this way, it protects the health of your heart and blood vessels and reduces the risk of heart attack and stroke.
It lowers blood pressure: Oatmeal is one of the most beneficial foods that can stabilize your blood pressure. The active ingredient in oatmeal is lignan, a vegetable fiber that can lower blood pressure by up to 30% if consumed regularly, according to a number of studies.
It reduces the risk of cancer: Whole-grains, including oatmeal reduce the risk of colon cancer, according to a study published in the British Medical Journal. In addition, studies show that oats also reduce the risk of breast, prostate and ovarian cancer.