Oatmeal is a nutritious and tasty breakfast alternative, especially if you’re trying to reduce weight.
Oats are low in calories but abundant in fiber and protein, both of which influence hunger and weight control.
Oats, in particular, are a fantastic source of beta-glucan, a kind of fiber that has been found to influence everything from immune function to heart health.
According to research, beta-glucan can help to manage blood sugar levels, preventing spikes and crashes that may increase your hunger.
One short research of 14 overweight people found that eating more beta-glucan resulted in greater levels of peptide YY, a hormone that controls food intake by decreasing hunger.
For a high-fiber, power-packed breakfast, combine one cup (235 grams) cooked oatmeal with one-half cup (74 grams) berries, one tablespoon (7 grams) ground flaxseed and a handful of almonds.