- Calorie-for-calorie, porridge is more filling than an oat-based cereal
- Porridge is also more satisfying and better at reducing the desire to eat
- This could be because it is more viscous than cereal, the researchers say
06:04 EST, 11 June 2014
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07:32 EST, 11 June 2014
One of the greatest challenges of dieting is to make low calorie meals that are filling enough to reduce the temptation to snack.
And now it seems that porridge is a better breakfast option than cereal.
New research suggests that calorie-for-calorie, a serving of porridge is more filling than a bowl of oat-based cereal.
A serving of porridge is a more filling breakfast than a bowl of oat-based cereal, new research suggests
The researchers, who published their findings in the Nutrition Journal, found that eating porridge for breakfast is more satisfying helps manage hunger better than cereal.
Dr Frank Greenway and colleagues at the Pennington Biomedical Research Centre at Louisiana State University tested three different oat-based, 217 calorie breakfasts.
The results showed that instant oatmeal enhanced satiety, feelings of fullness and reduced the desire to eat more than an oat-based cereal did.
The study involved 43 people who, following an overnight fast, were given three different breakfasts in random order at least a week apart.
Each breakfast consisted of 150 calories of instant oatmeal, old-fashioned oatmeal or a cereal, plus 67 calories of lactose-free skimmed milk.
After eating the breakfasts, the participants’ hunger and satiety were assessed at 30, 60, 120, 180 and 240 minutes.
It is thought that the viscosity of porridge makes it more filling than an equally calorific bowl of cereal
The results showed that when subjects ate instant oatmeal, they reported less hunger compared to when they ate cereal.
Oatmeal also provided increased fullness and a reduced desire to eat more.
The researchers say the viscosity of the porridge was higher than the cereal which could explain the differences in hunger.
‘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 Dr 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.’
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dexie,
Carmarthen, United Kingdom,
15 minutes ago
Since most breakfast cereals are laced with sugar, even the so-called healthy ones, pretty much everything is ‘healthier’, probably including the Cornetto I had for breakfast today! Can’t stand porridge anyway – eggs are a good alternative – keep you going for hours.
Harrowtreat,
London, United Kingdom,
18 minutes ago
Fat people should stay indoors until they lose weight. Carrot and stick
Mezza,
Perth, Australia,
23 minutes ago
Yes. The difference is very noticeable. I just don’t feel hungry for hours after eating oats/porridge.
Frizztops,
Loughborough,
24 minutes ago
It doesn’t work for me. Poridge at 7am ,cycle to work (1.5 miles), hungry at 8.30am.
DLloyd1992,
New Forest Southern England, United Kingdom,
25 minutes ago
Everyone has known this for hundreds of years. The problem is, even though everyone knows this, they don’t have time to cook up porridge, in a morning rush cereal and milk is quicker . I like the Quaker sachets that come in different flavours, you don’t need to add sugar as they’re quite flavourful..
tiyya,
Minnesota,
39 minutes ago
Yes I did that years ago and lost alot of weight. But eating oatmeal all of the time gets boring.
Trevor,
monmouth,
48 minutes ago
I agree, had some for breakfast, included some raisins and three sweeteners.
sirmobil,
Livingston, United Kingdom,
49 minutes ago
Not news to us Scots ate it for decades made properly with Oats,water salt
HOV,
Portsmouth, United Kingdom,
56 minutes ago
DM, are you stuck in the 1700s?
ElsieB,
Durham,
1 hour ago
Absolutely right. I used to be terrible for skipping breakfast, eating huge lunches, light tea due to the guilt over lunch, then starving before bed. Now I eat porridge every morning and my meals are more regular and portions balance out. Lost 9lbs in 11 weeks without dieting or extra exercise, just didn’t feel the hunger.
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