We all know that when it comes to meals breakfast is the most important one of the day. Therefore, you need to make sure you always have it healthy and nutritious. This meal will give you all the energy you need for the day and it will accelerate your metabolism. Thus, if you want to lose weight, you should never skip it. If you do, it will only give you unhealthy cravings during the day.
STUDY: BEST BREAKFAST
There was a study that was published in the Annals of Nutrition & Metabolism that discovered that the best option for breakfast is oatmeal. This study included 36 men and women and they were all divided into 3 groups.
What all of them did is consume 350 calories a day. The first group ate oatmeal, the second one cornflakes and the third one only drank water. The lunch was the same for everyone.
The participants were required to record the level of satiety in the next 3 hours. The researchers also analyzed their blood samples so that they could control the sugar and insulin levels.
They discovered that the people from the first group had the fewest cravings in the morning and afternoon, and they consumed 31% fewer calories for lunch. Oatmeal was the best for people that needed to lose weight. They consumed 50% fewer calories for lunch.
The participants from the second group felt the hunger coming only after 3 hours, and this was the same with people that had water for breakfast.
What we can get out of this is that oatmeal stays much longer in the stomach. Whereas, the cornflakes raise the blood glucose levels and the individual experiences a drop in sugar.
There were a lot of other studies that have confirmed the same. So, oatmeal for breakfast can help with weight loss and it can reduce the calories intake by 31-50% and the effects last for a longer time.
Oats are very tasty and you can add them to any kind of meal, side dishes, stew or salads, and desserts also. They contain different nutrients and they can offer the following health benefits.
HEALTH BENEFITS OF OATS
FEELING OF SATIETY
Oats are high in fiber and they can prevent cravings and give you a feeling of satiety. Fiber will help with digestion and promote weight loss.
LOWER BLOOD PRESSURE
Oats also regulate blood pressure. This is due to the lignan content. This is a vegetable fiber which can lower the blood pressure by 30%, only if used regularly.
The fiber that the oats contain binds to fat in the body. This is why it is able to reduce the bad LDL cholesterol levels in the blood. Moreover, it lowers the risk of heart diseases, heart failure, and strokes. It also keeps the heart and blood vessels healthy.
LOWER THE RISK OF CANCER
The British Medical Journal published a study which proved that oats can lower the risk of colon, breast, prostate and ovarian cancers.
Thus, do not hesitate to include some oats in your daily breakfast.