According to nutritionists, breakfast is the most important meal of the day. For one thing, it provides your body with enough energy for the day ahead, and sets your metabolism into an active mode. Breakfast is particularly important for those who are on a weight loss program because skipping this meal will only boost unhealthy cravings throughout the day.
As found by a recent study published in the Annals of Nutrition & Metabolism, the best breakfast is oatmeal. The study included 36 men and women divided into 3 groups. All groups were given a calorie intake limit of 350 calories. The first group had oatmeal for breakfast, the second cornflakes and the third only drank water for breakfast. All groups were asked to record their level of satiety in the next three hours. They were also taken blood samples so as to keep track of their blood sugar and insulin levels. All subjects were given the same lunch.
The results revealed that the oatmeal group had fewest cravings through the morning and afternoon, and consumed 31% fewer calories for lunch. Oatmeal breakfast proved most beneficial for people with excess weight, because they consumed 50% fewer calories for lunch.
The subjects of the cornflake group were already hungry three hours after having breakfast. The same was experienced by the group that drank only water for breakfast.
What makes oatmeal particularly beneficial is the fact that it stays longer in the stomach, unlike cornflakes, which increase blood glucose levels, which automatically leads to a sudden drop.
There are a number of additional studies that confirmed the same theory – oatmeal is one of the most beneficial foods for breakfast as it promotes weight loss by helping you cut down calorie intake by 31-50%. Best of all, this effect is long-lasting.
Oats, including pulp and flakes, are not just healthy, but also tasty. Plus, oats can be easily combined with nearly every meal you take in the form of side dish, stew or salad. It can also be used in a number of healthy desserts.
You Feel Full Longer
The high content of fiber in oats helps you feel full longer, thus reducing cravings. Fibber is also extremely beneficial for improving digestion. This makes oats the ideal food for any weight loss regimen.
It Lowers Cholesterol
The healthy fiber in oats binds to fat in the body, leading to reduced LDL or bad cholesterol levels in the blood. By keeping your heart and blood vessels healthy, oatmeal prevents possible cardiovascular disease and reduces the risk of heart failure and stroke.
It Reduces Blood Pressure
Oats are also highly beneficial for regulating blood pressure. Lignan, vegetable fiber found in oats, has been proven to lower blood pressure by 30% if consumed regularly.
It Reduces the Risk of Cancer
According to a study published in the British Medical Journal, oats can reduce the risk of colon, breast, prostate and ovarian cancers.