Cheap superfood breakfast 'could help weight loss and leave you fuller for longer'
One specific breakfast item can keep hunger in check
by Fiona Callingham, Kali Lindsay · ChronicleLiveSome people say that breakfast is the most important meal of the day. Whether or not you believe this to be the case, it is definitely one way to make sure you get some of the vital nutrients needed by your body.
Depending on what we choose to eat it could also have some added health benefits. With this in mind, experts revealed that one specific breakfast could even aid in weight loss efforts.
The team at Zoe Health advised eating oats to keep you fuller for longer and reduce your appetite. This is because oats are rich in fibre. They explained: “Fibre works in different ways to keep hunger in check.
“First, some types can absorb a lot of water, and they form a gel when they reach the gut. For example, oats are naturally rich in beta-glucans, which are gel-forming fibres.
“These can slow digestion and nutrient absorption in the small intestine. This includes slowing the absorption of sugars, which in turn lowers the risk of blood sugar spikes.”
Research by Zoe showed that people with significant blood sugar spikes and dips are more likely to feel hungry sooner after eating and consume more calories throughout the day.
They continued: “Another way that fibre might help manage your weight involves its interaction with your gut microbiome. When your gut bacteria ferment fibre, they release beneficial compounds called short-chain fatty acids. These may influence the release of appetite hormones that make you feel full. Plus, fibre-rich foods often require more chewing, and chewing more can release gut hormones that reduce feelings of hunger.”
For breakfast they therefore recommended porridge or overnight oats with cinnamon or nutmeg, topped with a handful of nuts or seeds for extra fibre, crunch, high-quality fat, and protein.
Other high-fibre breakfast ideas include:
- Plain, or natural, yoghurt with berries
- Avocado on wholemeal seeded sourdough toast, maybe with mushrooms, tomatoes, or spinach for even more fibre
- Homemade granola, maybe topped with chunks of dark chocolate, which is high in fibre
- High-fibre fruits, like apples or pears.
Some scientific studies have also linked the consumption of oats with weight loss. Research, published in Current Nutrition Reports in 2023, concluded that oats could help people reach and maintain a healthy weight as well as boosting the immune system and lowering cholesterol.
“Results of various studies revealed the therapeutic potentials of oats for body weight management, appetite control, strengthening the immune system, lowering serum cholesterol, and gut microbiota promotion by increased production of short-chain fatty acids,” study authors said.
To lose weight in a healthy sustained way the NHS recommends you:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your five a day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day.
If you are concerned about your weight you should speak to your GP.
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