![]() In fact, the breakfast cereal was so un satiating that the corn flakes group ate as much as the breakfast-skipping, water-only group. Overweight participants ate less than half as many calories at lunch after eating the oatmeal for breakfast-hundreds and hundreds of fewer calories. Not only did those who ate the oatmeal feel significantly fuller and less hungry, but they then went on to eat significantly less lunch. They then measured how much people ate for lunch three hours later. Researchers randomized individuals into three different breakfast groups: oatmeal made from quick oats, the same number of calories of Frosted Flakes, or just plain water. Oatmeal helps to keep you fuller for longer. Here are some oatmeal’s proven health benefits. ![]() Instant oats are better than powdered oats, rolled oats are better than instant, steel-cut oats are better than rolled, and intact oat groats are the best of all! Beyond focusing just on whole rather than refined grains, the wholiest of all are intact grains. It’s crazy how the same product can have such different effects on the body, based on how it’s processed. Same food but different forms had different effects. The instant oatmeal group was snacking within an hour after the meal and went on to consume significantly more calories throughout the rest of the day. Those who ate the instant oatmeal went on to eat 53 percent more than the boys who ate the same number of calories of steel-cut oatmeal. Researchers fed a dozen obese teen boys different meals, each with the same number of calories, and followed them for the next five hours to measure their subsequent food intake. Why do we care? Well, the overly rapid absorption of carbohydrates after eating a high-glycemic index meal can trigger a sequence of hormonal and metabolic changes that may promote excessive eating. Indeed, the same single ingredient–oats, in this case–can have different effects in its different forms. Rolled oats, for example, have a significantly lower glycemic index than instant oatmeal, which is just oats, but in thinner flakes, and oat flakes cause lower blood sugar and insulin spikes than powdered oats. What Is the Difference Between Rolled Oats and Steel-Cut Oats?Īs I discuss in my video Which Is a Better Breakfast: Cereal or Oatmeal?, the physical form of food alters carbohydrate absorption. A 2015 analysis found that people who eat more whole grains, which includes oats, tend to live significantly longer lives independent of other measured dietary and lifestyle factors.
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