We all know that breakfast is the most important meal of the day, especially if you want to lose weight. But if you start feeling hungry around 10 or 11 o’clock,you should start thinking about how to better choose the food for the most important meal of the day.
The best choice is – oatmeal.It was confirmed by the latest study, published in the Annals of Nutrition & Metabolism.
The study included 36 men and women who were divided into three different groups: the first ate oatmeal for breakfast, the other cornflakes, and the third is skipped breakfast and drank only water.
Both the first and second group consumed 350 calories in total. Through the next three hours, all participants had to repeatedly record their state of satiety, and gave blood samples in order to monitor their blood sugar and insulin levels. After that they all got the same lunch.
As they expected, the scientists confirmed that the group of people who ate oatmeal was the least hungry during the morning and afternoon, and they ate and 31 percent fewer calories at lunch. Furthermore, oatmeal had a favorable effect in overweight people, as they consumed 50 percent fewer calories at lunch.
Subjects who ate cornflakes were already hungry, three hours after breakfast.The third group was also hungry after 3 hours.
Why was the second group hungry, even though they ate the same amount of calories? This is because, oatmeal is retained in the stomach longer, while cornflakes cause a large increase in blood glucose, and then force a quick and sudden drop.
This research is just one of many that confirm how much oatmeal is useful if you want to lose weight, because those 31 to 50 percent fewer calories will certainly be felt and noticed over a longer period of time.
Oats and its derivatives, such as pulp and flakes, are extremely healthy, but also taste very good. If you think that you can only eat oatmeal for breakfast, you are wrong. You can mix it with almost every dish, as a side dish, supplement stew, a salad or in a sweet versions. It can be the basis for healthy desserts, such as cookies.
YOU’LL FEEL FULL FOR A LONGER TIME
The fibers oats contain, act to increase the volume of the consumed amount in our digestive system. In addition, thanks to the fiber, digestion is stimulated.That’s why oats are an ideal food for those who want to lose weight.
Rich in healthy fiber, oatmeal has the ability to bind fat for themselves, and thus lowers the levels of bad cholesterol in the blood. This way they protect the health of the heart and blood vessels and reduce the risk of heart attacks and stroke.
LOWERS BLOOD PRESSURE
Of all the foods that can stabilize your blood pressure, oats are one of the most powerful. The active ingredient is oatmeal lignan, a vegetable fiber. Studies have shown that regular intake of lignan can lower blood pressure by up to 30 percent.
REDUCES THE RISK OF CANCER
Oats reduce the risk of colon cancer, according to a study published in the British Medical Journal. In addition, studies have shown that oats reduce the risk of breast, prostate and ovarian cancer.