Instant oatmeal for breakfast reduces appetite by lunch

Instant oatmeal for breakfast reduces appetite by lunchRecent research published in the Journal of the American College of Nutrition has uncovered the benefits of consuming instant oatmeal for breakfast. The findings revealed consuming instant oatmeal for breakfast may help reduce appetite at lunch, minimizing the amount of food consumed.

Breakfast continues to be hailed as the most important meal of the day, but with many Americans being so busy they tend to rush out the door, either skipping breakfast or opting for a coffee and muffin combo. The problem with skipping breakfast is that your metabolism slows down and begins to store fat, unsure of when it will get its next meal. This can lead to weight gain over time. On the other hand, the coffee and muffin combo offers minimal nutritional benefits, leading to sugar crashes which can have you snacking on additional junk food soon after.


Breakfast is even more important for diabetics; as research has shown, consuming a healthy breakfast can help manage insulin throughout the day. With the rise of obesity rates in America, attempting to combat overeating is necessary; therefore, the new findings prove to be beneficial as a means to lose weight.

A randomized, controlled crossover study revealed that consuming hot instant oatmeal led to greater satisfaction and left individuals feeling fuller for a longer time period. The oatmeal was 250-calorie instant oatmeal paired with 113-calorie skim milk. It was compared with consuming 250-calorie oat-based cold cereal with the same 113-calorie skim milk.

Lead author Candida Rebello said, “When we took it a step further and evaluated the intake four hours post-breakfast, we found that after consuming instant oatmeal, the participants chose to eat significantly less at lunch compared to those who ate the oat-based, cold cereal.”

After fiber comparison between both the instant oatmeal and oat-based cold cereal, researchers believed the higher molecular viscosity of the beta-glucan was responsible for making the instant oatmeal more fulfilling. The cold cereal goes through a process that changes the fiber, thus making it less satisfying.

After participants were served either the instant oatmeal or cold cereal for breakfast, they were then served a choice of turkey, ham, roast beef or vegetable patty sandwiches at lunch, along with a calorie-free or calorie-containing beverage and a side of potato crisps and cookies. Calorie totals of the lunches ranged between 2,600 to 2,800, and participants were allowed to eat until “satisfaction” was achieved.


The group which consumed the hot instant oatmeal for breakfast consumed fewer calories compared to the group who had cold cereal for breakfast.

Therefore, instant oatmeal is not only a good choice to reduce calories consumed throughout the day, but it can also be a viable option for those individuals on the go due to its convenience.


Author Bio

Emily Lunardo studied medical sociology at York University with a strong focus on the social determinants of health and mental illness. She is a registered Zumba instructor, as well as a Canfit Pro trainer, who teaches fitness classes on a weekly basis. Emily practices healthy habits in her own life as well as helps others with their own personal health goals. Emily joined Bel Marra Health as a health writer in 2013.


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