As we all know, the most important meal of the day is undoubtedly the breakfast. This is why we should always make sure that it is healthy and nutritious. Also, this is the meal that provides us with the much needed energy for the day and the meal that can accelerate our metabolism.
If you are determined to lose those extra pounds, it is very important not to skip the breakfast, because if you do, it will only boost the unhealthy cravings for the rest of the day.
A recent study involving 36 men and women, divided in 3 groups, was published in the Annals of Nutrition & Metabolism. According to this study, the best possible variant for a breakfast is actually oatmeal.
The participants had to consume 350 calories daily. The first group ate oatmeal, the second cornflakes and the third only drank water for breakfast. All three groups had the same lunch.
In the next 3 hours after the breakfast the participants were asked to record their level of satiety. Also the researchers analyzed their blood samples so they could control their blood sugar and insulin levels.
The results have show that the participants in the first group had fewest cravings through the morning and afternoon, which lead to lowering the calories consumed by 31%. So in fact, oatmeal was found to be most beneficial for people who want to lose weight.
The participants who were part of the second group felt hunger after 3 hours, and so did the participants who only drank water for breakfast.
The good thing about oatmeal is that it stays longer in the stomach, but when it comes to cornflakes – they only raise blood glucose levels, resulting in sudden drop of sugar.
It’s not just this study that confirmed these findings, many more of them found that oatmeal for breakfast helps weight loss and reduces the calorie intake by 31-50%. The best thing about this is that the effects of losing weight by eating oatmeal for breakfast are long- lasting.
Not only oats are delicious, they are also healthy and so diverse that can be added to all kinds of meals, side dishes, stew or salads and many desserts.
Oats are rich in nutrients and offer multiple health benefits, such as:
1. It provides a feeling of satiety
Fiber prevents cravings and causes a feeling of fullness and oats are full of it. Fiber promotes weight loss because it helps digestion.
2. It lowers Blood Pressure
Oats are good for regulating blood pressure. They contain lignan, vegetable fiber that can lower blood pressure by 30% if you use oats regularly.
3. It reduces Cholesterol
Other good thing about the fiber in oats is that it binds to fat in the body, and by that it significantly reduces LDL or bad cholesterol levels in the blood. It lowers the risk of heart diseases, heart failure, and strokes, and keeps the heart and blood vessels healthy.
4. It Lowers the Risk of Cancer
One of the best features oatmeal has is that it lowers the risk of colon, breast, prostate and ovarian cancers.