New Study Shows That Oatmeal Can Help You Feel Full Longer
Study finds that 150 calories of instant oatmeal provides greater satiety than equal calories of ready-to-eat oat cereal
New research published in the Nutrition Journal reveals that calorie-for-calorie, even a serving of instant oatmeal is more filling than a ready-to-eat (RTE), oat-based cereal. Researchers found that eating a bowl of instant oatmeal for breakfast is more satiating and helps to manage hunger better than the same amount of calories from a leading oat-based, cold cereal, even when consumed in smaller portions than previously found.
Frank Greenway, M.D. and colleagues at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge, LA, tested three different oat-based, 217.5-calorie breakfasts. The statistically significant results show that instant oatmeal enhanced satiety, feelings of fullness and reduced the desire to eat more than a RTE, oat-based cereal.
Forty-three healthy men and women completed the randomized, controlled crossover investigation. Following an overnight fast, subjects completed three breakfast trials in random order at least a week apart. Each breakfast consisted of 150 calories of instant oatmeal, old-fashioned oatmeal or a RTE cereal, plus 67.5 calories of lactose-free skim milk. After eating breakfast, subjects’ hunger and satiety measures were assessed at 30, 60, 120, 180 and 240 minutes.
The results showed that when subjects ate instant oatmeal, they reported less hunger compared to the RTE cereal. Oatmeal also provided increased fullness and a reduced desire to eat more. Researchers state that the viscosity of oatmeal was higher than the RTE cereal – which could explain the differences in hunger and appetite control.
“This study demonstrates that the unique characteristics of oatmeal have a significant impact on fullness and desire to eat – even when matched for calories and ingredients [oats] with another breakfast option,” said Greenway. “We found instant oatmeal to be more effective at suppressing appetite compared to the cold cereal, even with a smaller serving size and less calories than previously investigated.”
Previous research examined 250-calorie breakfasts consisting of instant oatmeal or an oat-based RTE cereal served with 113 calories of lactose-free skim milk. Those results showed that when subjects ate oatmeal, they reported increases in overall fullness and reductions in hunger and the desire to eat. The new research demonstrates that a similar benefit of increased satiety is possible with smaller portions and less calories (150 calories).
“This research is exciting because it shows that something as simple as a single-serving of instant oatmeal and milk has the potential to help keep hunger at bay from breakfast until lunch,” says Marianne O’Shea, PhD, PepsiCo R&D Nutrition. “This study supports our mission at the Quaker Oats Center of Excellence of investigating the ways that oats can improve our health and well-being.”
About the Quaker Oats Center of Excellence
The trial was funded by the Quaker Oats Center of Excellence, PepsiCo R&D Nutrition. The Quaker Oats Center of Excellence is focused on elevating the relevance and benefits of oats through science, agriculture and innovation.
About The Quaker Oats Company
The Quaker Oats Company, headquartered in Chicago, is a unit of PepsiCo, Inc., one of the world’s largest consumer packaged goods companies. For more than 130 years, Quaker’s brands have served as symbols of quality, great taste and nutrition. Holding leadership positions in their respective categories, Quaker® Oats, Quaker® Rice Cakes and Quaker Chewy® Granola Bars are consumer favorites. For more information, please visit www.QuakerOats.com, www.Facebook.com/Quaker or follow us on Twitter @Quaker.
PepsiCo products are enjoyed by consumers one billion times a day in more than 200 countries and territories around the world. PepsiCo generated more than $66 billion in net revenue in 2013, driven by a complementary food and beverage portfolio that includes Frito-Lay, Gatorade, Pepsi-Cola, Quaker and Tropicana. PepsiCo’s product portfolio includes a wide range of enjoyable foods and beverages, including 22 brands that generate more than $1 billion each in estimated annual retail sales.
At the heart of PepsiCo is Performance with Purpose – our goal to deliver top-tier financial performance while creating sustainable growth in shareholder value. In practice, Performance with Purpose means providing a wide range of foods and beverages from treats to healthy eats; finding innovative ways to minimize our impact on the environment and reduce our operating costs; providing a safe and inclusive workplace for our employees globally; and respecting, supporting and investing in the local communities where we operate. For more information, visit http://www.pepsico.com.
About the Pennington Biomedical Research Center
The Pennington Biomedical Research Center is at the forefront of medical discovery as it relates to understanding the causes of obesity, diabetes, cardiovascular disease, cancer and dementia. It is a campus of the Louisiana State University System and conducts basic, clinical and population research. The research enterprise at Pennington Biomedical includes approximately 80 faculty and more than 25 post-doctoral fellows who comprise a network of 50 laboratories supported by lab technicians, nurses, dietitians, and support personnel, and 17 highly specialized core service facilities. Pennington Biomedical’s more than 500 employees perform research activities in state-of-the-art facilities on the 234-acre campus located in Baton Rouge, Louisiana. For more information, see http://www.pbrc.edu.
Note: One serving of old fashioned oatmeal (1/2 cup dry) is equivalent to 40 grams. One serving of instant oatmeal (1 pouch) is approximately equivalent to 40 grams.