CerealsI would like to know which cereals best induce a feeling of fullness.
I would like to know which cereals best induce a feeling of fullness.
Speaking from personal experience, I've found that natural grain cereals like cracked grains (wheat, oats, barley) or old-fashioned rolled oats, when cooked, yield the best feeling of fullness. Even better than these is a cooked multi-grain cereal like a 7-grain blend. Not only is it very tasty, it is good for you, too! And you don't need a very large helping either!
Cereals with high fiber content will probably be the healthiest. I usually look for cereals that are 5gs or more per serving. You must also, depending on your dietary needs, look at the carbohydrates and sugars in your cereal. Some high fiber cereals have high totals of both, which make them taste better, but may negate some of the benefits of the fiber. These are no doubt healthier than Frosted Flakes or Fruit Loops, however.
Cereals with the higher fiber content and lower sugar content will keep you feeling fuller longer, and they are healthier for you. However, if you are trying to eat healthier and feel fuller try eating a little protein too. One egg or a small container of fat free yogurt would work. Protein takes longer to break down, and it will help you feel fuller too.
It has been my experience that the cereals which are the highest in fiber tend to induce the best feeling of fullness. Generally if you will look for a cereal high fiber and low sugar it should produce a longer lasting feeling of full.
Humans have been enjoying grain foods for at least the past 10,000 years. Grain foods, which include cereals, are dietary staples for many cultures around the world. Current research around the world is discovering the many and varied health benefits that cereal foods can offer, particularly in reducing the risk of diseases such as coronary heart disease and breast or colon cancers. Common cereal foods include bread, breakfast cereals, cereal grains (such as oats, rice and barley), crackers, flours and pasta.
Oat flakes are the most nutritious of all whole grains, and such a breakfast can provide up to 20% of daily energy requirements.
Of all the cereals, oat flakes give very quickly the feeling of fullness, and by the high content of vitamins and minerals, oat flakes are a good tonic nervous system. One hundred grams of oatmeal integral are containing 375 kilocalories, 11 g protein, 9 g fat quality, 66 g carbohydrate and 3.5 g fibers.