Cereal Wars: Oatmeal vs. RTE Oat CerealWhich Reduces Appetite?

One of the many reasons protein and fiber are popular ingredients is because they boost satiety, which is a key player in weight management. So industry and consumers alike are always on the hunt for foods and ingredients that keep you fuller longer. Researchers at Louisiana State University wanted to compare the effects of two popular breakfast cereals, both oat-based, and their effects on appetite, satiety, and food intake (J Am Coll Nutr. 2015 Aug 14:1-9).

A total of 48 healthy individuals, 18 years of age or older, were enrolled in a randomized, crossover trial. Subjects consumed isocaloric servings of either oatmeal or an oat-based ready-to-eat breakfast cereal (RTEC) in random order at least a week apart. Visual analogue scales measuring appetite and satiety were completed before breakfast and throughout the morning. Lunch was served four hours after breakfast. Oatmeal increased fullness and reduced hunger, desire to eat and prospective intake more than the RTEC. Energy intake at lunch was lower after eating oatmeal compared to the RTEC. Oatmeal had higher viscosity, beta-glucan content, molecular weight and radius of gyration than the RTEC.

The researchers concluded that oatmeal suppresses appetite, increases satiety and reduces energy intake compared to RTEC. “The physicochemical properties of beta-glucan and sufficient hydration of oats are important factors affecting satiety and subsequent energy intake," they said.