If you're looking for a satisfying breakfast that will leave you feeling full, oatmeal may be your best bet, at least compared with ready-to-eat cereal.
A small new study published in the Journal of the American College of Nutrition showed that eating oatmeal for breakfast resulted in greater feelings of fullness and decreased desire to eat four hours later, compared with oat-based ready-to-eat cereal.
The study, conducted by researchers from Louisiana State University and the Pennington Biomedical Research Center, included 48 adults. Some participants consumed oatmeal following an overnight fast, and then waited a week before doing another overnight fast, after which they consumed ready-to-eat cereal. The other participants did the same experiment, but ate the ready-to-eat cereal first before eating the oatmeal a week later. Both the ready-to-eat cereal and the oatmeal had 363 calories (250 calories from the cereal, and 113 calories from the milk).
For the four hours after eating each breakfast, the study participants reported any feelings of hunger, fullness, "satisfaction," and desire to eat. The researchers found compared with the ready-to-eat cereal, eating the oatmeal resulted in greater feelings of fullness, as well as decreased feelings of hunger and desire to eat.
Oatmeal also had more soluble oat fiber (called beta-glucan) than ready-to-eat cereal, which researchers noted is a more satiating fiber.
Interestingly, satisfaction did not differ between the oatmeal and the ready-to-eat cereal.
"The increase in satiety may be attributed to the viscosity of oatmeal," researchers wrote in the study. "Increased viscosity was due to the hydration properties, higher molecular weight, and concentration of the beta-glucan in oatmeal compared to the [ready-to-eat cereal]."
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A 2003 study in <a href="http://aje.oxfordjournals.org/content/158/1/85.full">the <em>American Journal of Epidemiology</em> </a>showed that people who skip breakfast are 4.5 times more likely to be obese than those who take a morning meal. The study, which included 499 people whose diets were tracked over a year-long period, also showed that <a href="http://aje.oxfordjournals.org/content/158/1/85.full">eating out for dinner and breakfast</a> are linked with obesity risk.
...Are All-Around Healthier
A study presented in 2003 at the American Heart Association's annual conference showed that not only are breakfast-eaters less likely to be obese, they're also more likely to <a href="http://news.bbc.co.uk/2/hi/health/2824987.stm">have good blood sugar levels</a> and less likely to be hungry later on in the day, BBC News reported. "Our results suggest that breakfast may really be the <a href="http://news.bbc.co.uk/2/hi/health/2824987.stm">most important meal of the day</a>," study researcher Dr. Mark Pereira, of Harvard Medical School at the time, told BBC News. "It appears that breakfast may play an important role in reducing the risk of Type 2 diabetes and cardiovascular disease."
...Feel More Energized
Eating a breakfast that's high in fiber and carbohydrates could help you feel less tired throughout the day, according to a 1999 study in <a href="http://www.colorado.edu/intphys/Class/IPHY3700_Greene/pdfs/atkins/Holt.pdf">the <em>International Journal of Food Sciences and Nutrition</em></a>. Researchers found that when people ate a high-fiber, low-carb breakfast, they <a href="http://www.webmd.com/diet/fiber-health-benefits-11/fatigue-fighters-six-quick-ways-boost-energy">had more energy</a> throughout the day compared with people who ate a high-fat breakfast, WebMD reported. <em><strong>CORRECTION:</strong> A previous version of this slideshow incorrectly stated that a high-fat, low-carb breakfast was associated with more energy. It has been fixed to say that a high-fiber, low-carb breakfast is associated with more energy.</em>
…Have Better Cholesterol Levels
A study in <a href="http://ajcn.nutrition.org/content/81/2/388.abstract?cited-by=yes&legid=ajcn;81/2/388">the <em>American Journal of Clinical Nutrition</em></a> showed that breakfast-skippers are more likely to have worse cholesterol levels and insulin sensitivity than breakfast-eaters. The study also showed that the breakfast-eaters consume about <a href="http://www.cbsnews.com/2100-500368_162-673419.html">100 fewer calories</a> a day, compared with people who skip their morning meal, CBS News reported.
Eating high-energy foods for breakfast could help to <a href="http://www.sciencedirect.com/science/article/pii/019700709190042K">boost short-term memory</a>, according to a study of 319 teens (between ages 13 and 20) in the <em>Journal of Adolescent Health</em>. Researchers also found that eating a high-calorie breakfast actually seemed to <em>hinder</em> concentration.
...Consume More Nutrients
People who rarely eat breakfast <a href="http://www.ncbi.nlm.nih.gov/pubmed/22125684">consume more fat and fewer nutrients</a> -- like calcium, potassium and fiber -- than regular breakfast-eaters and "often" breakfast-eaters, according to a 2011 study in the journal <em>Nutrition Research and Practice</em>.
…Have An Excuse To Eat Healthy Breakfast Foods
Breakfast-eaters have an excuse to consume healthy breakfast-time foods like oatmeal, eggs, grapefruit and coffee. Oatmeal has been shown in many studies to be <a href="http://www.eurekalert.org/pub_releases/2008-01/uok-ohc010808.php">good for cholesterol levels</a>, and research has also shown that it could help <a href="http://ase.tufts.edu/psychology/spacelab/pubs/MahoneyEtAl.pdf">improve children's memory</a> and attention skills when eaten for breakfast, compared with ready-to-eat cereals. Grapefruit is high in vitamins C and A, and has also been shown in a <em>Clinical Cancer Research</em> study this year to <a href="http://www.ivillage.com/grapefruit-juice-may-give-boost-cancer-treatment-study/4-a-478748">boost the beneficial effects of cancer drugs</a>, HealthDay reported. Eating eggs for breakfast has been linked to <a href="http://www.jacn.org/content/24/6/510.full">increased satiety </a><em>and</em> less food consumed later in the day, compared with eating bagels for breakfast, according to a 2005 study in the <em>Journal of the American College of Nutrition</em>. (The study was funded by the Egg Nutrition Center.) And coffee, of course, has been linked to a <a href="http://www.huffingtonpost.com/2011/10/31/coffee-health-benefits_n_1064577.html#slide=440649">whole host of health benefits</a>, from a decreased risk of depression to a lower risk of some cancers and Type 2 diabetes.
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