A stomach filling breakfast reduces your chance of over eating before lunch and also for the rest of the day.
Lead researcher Allan Geliebter, PhD, explained that according to the results of their research, despite eating the same number of calories at breakfast, satiety values were significantly greater after consuming oatmeal compared to sugared corn flakes.
Scientists at Mount Sinai St. Luke's Hospital conducted a recent research on the satiety of three different breakfasts to spot the best one.
Thirty-six subjects were randomly assigned to receive three different breakfasts. The breakfasts consisted of 350 calories of similar amounts of carbohydrates, fat and liquid from either quick-cook oatmeal or sugared corn flakes.
Ratings of hunger and fullness were obtained at frequent intervals before and after the breakfast until a lunch test meal three hours later to evaluate appetite.
After three hours, subjects who had corn flakes reported the same level of hunger.
The results showed statistically significant higher ratings of fullness, lower ratings of hunger, and 31% fewer calories consumed at lunch after consuming oatmeal compared to sugared corn flakes.
The overall satiety effect was greater among overweight subjects, who consumed 50% fewer calories at lunch after eating oatmeal.
"Interestingly, the results were more pronounced for the participants, who were over-weight, suggesting that overweight individuals may be more responsive to the satiety effects of the dietary fibre in oatmeal," said Geliebter.