9th Dec 2013

Eat oatmeal to lose weight

Eat oatmeal to lose weight
Image credit: Shutterstock
Rachel Tyler Jones

While there are many important factors in losing weight, including exercise, seeking medical help and lifestyle choices, diet is certainly a big part of the process. A new study has found that choosing oatmeal for breakfast in favour of ready-to-eat breakfast cereal (RTEC) can help people to lose weight.

The study was designed to find ways to combat 'subjective appetite sensations', also known as feeling hungry. The researchers were looking at how 'sated' participants felt after eating the two breakfast options. They also measured how long it took for participants to start feeling hungry again after eating either the oatmeal or the RTEC.

The study took a sample of 48 healthy subjects over 18 years of age and has them eat both oatmeal and RTEC on different mornings. The researchers collected satiety feedback prior to eating breakfast, and at several points over the four hour period following consumption. The factors measured included hunger, fullness, stomach fullness, satisfaction and desire to eat.

The findings show that "the oatmeal breakfast resulted in a greater increase in perceptions of fullness and a greater decrease in perceptions of hunger, desire to eat, and prospective intake in the four-hour period postprandial when compared to the RTEC". People essentially felt less hungry for longer after eating oatmeal. It was also noted that there was no difference in breakfast satisfaction.

The thought behind the study is that by finding foods which help people to feel sated for longer, they can help to prolong the period between meals or snacking, thus helping to establish healthy eating patterns conducive to weight loss.

You can read more about the study, Acute effect of oatmeal on subjective measures of appetite and satiety compared to ready-to eat breakfast cereal: a randomised crossover study at the Science Daily website


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9th Dec 2013
Oatmeal contains lecithin it is good for cholesterol management.
9th Dec 2013
I used to eat Oatmeal every day for breakfast, now I have oatmeal & raisin muffins for my bone health. I do not know what differnce there is but it still tastes good.
Beach Nanny
10th Dec 2013
I always add fruit to my oatmeal. Fresh fruit is delicious and I cut it small so I can have a mouthful of oats mixed with the fruit. Cuts out the need for sugar.Sometimes is good to use fruit on the way out!
Also winter time, a handful of cranberries, or cut dried apricots, dates,sultanas etc, if I used dried fruit I soak them as I do the oats in boiling water overnight. This is a tasty treat and using lots of different fruits I never tire of my morning oatmeal, I always think what surprise can I add this time. I cook 1 cup of oatmeal, and divide it into 3 days, microwave the other 2 days.
Peter B
10th Dec 2013
The boxes that they are packed in are probably better for your health than the highly processed, nutritionally poor, high GI RTEC's, usually laded with sugar in one form or another. These are food products, not foods.
So it's not surprising that a lower GI product eaten instead will assist weight loss. nothing new there.
There is a lot of data showing that grains in general are quite hard on the gut and have other negative qualities as well. Rice and oats are seen as lesser evils.
To feel full longer after a meal, it is well known that you need protein to do that. It doesn't give you the sugar rise that grains do.
If you have to have cereal, always have some protein as it helps flatten out the sugar curve.
Remember that food manufactures can be relied on to put profits first. I doubt that our health in relation to their products is any concern at all, apart from killing us slowly instead of immediately!
10th Dec 2013
THIS CONFIRMS something I have been telling people for ages. I just don't feel hungry in the mornings after oatmeal or just Oats in my case. I add 1 teaspoon of cacao and soy milk after microwaving it ( it saves saucepans) soak it before going to bed and put in Microwave as soon as I walk into the kitchen it is ready in no time and very yummy and filling.
15th Apr 2014
Beginning of 2014, my BP was borderline and at one stage my GP prescribed me with medication but discarded it and changed my eating habits and exercises. After a couple of holidays, one in Tassie and another on a cruise, my BP is back to normal and lost 2 kilos. I intend to maintain my normal BP so my aim is to lose more kilos. I'm 5'2 and weighs 68 kilos, used to be 71 kilos

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