Name: Which Is a Better Breakfast - Cereal or Oatmeal?
Uploaded: 2021-06-09T04:28:29.000Z
Duration: 5 min 5 s
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"Which Is a Better Breakfast: Cereal or Oatmeal?"

“Food structure,” not just nutrient composition,

may be “critical for optimal health.”

It should come as no surprise that cornflakes and Rice Krispies

cause a much greater spike in blood sugars than rice or corn-on-the-cob;

“Even with identical [ingredients,] food structure can make a major difference…”

For example if you compare the absorption of fat from peanuts,

compared to the exact same number of peanuts ground into peanut butter,

you flush more than twice the amount of fat down the toilet

when you eat the peanuts themselves, since no matter how well you chew,

small bits of peanuts trapping some of that oil makes it down to your colon.

And the physical form of food not only alters fat absorption,

For example, rolled oats have a significantly lower glycemic index

than instant oatmeal, which is just oats but in thinner flakes.

And oat flakes cause lower blood sugar and insulin spikes than powdered oats.

but in different forms can have different effects.

Well, the overly rapid absorption of carbohydrates

after eating a high-glycemic index meal can trigger

“a sequence of hormonal and metabolic changes”

They took a dozen obese teen boys and fed them different meals,

and just followed them for the next five hours

And those that got the instant oatmeal went on to eat 53 percent

more than after eating the same number of calories of steel-cut oatmeal.

The instant oatmeal group was snacking within an hour

after the meal and goes on to accumulate significantly more calories

Same food, but different form, different effect.

Instant oatmeal isn't as bad as some breakfast cereals, though,

even a cereal with zero sugar like shredded wheat.

The new industrial methods used to create breakfast cereals

such as extrusion cooking and explosive puffing

accelerate starch digestion and absorption,

causing an exaggerated blood sugar response, added sugar or not.

Shredded wheat has the same ingredients as spaghetti—

just wheat—but has twice the glycemic index.

When you eat spaghetti, you get a gentle rise in blood sugars.

If you eat the exact same ingredients made into bread form, though,

all the little bubbles in bread allow your body to break it down quicker;

so, you get a big spike in blood sugars, which causes our body to over-react

our blood sugars below fasting levels, and that can trigger hunger.

Experimentally, if you infuse someone with insulin so their blood sugars dip,

in particular, hunger cravings for high-calorie foods.

In short, lower-glycemic index foods may help one feel fuller longer

than equivalent higher glycemic index foods.

Researchers randomized individuals into one of three breakfast conditions:

oatmeal made from quick oats, the same number of calories of Frosted Flakes,

how much people ate for lunch three hours later.

Not only did those who ate the oatmeal feel significantly fuller

and less hungry… they indeed then went on

Overweight participants ate less than half as many calories

at lunch after eating the oatmeal for breakfast,

In fact, if you notice, the breakfast cereal was so unsatiating

as the breakfast-skipping water-only group.

It's as if the cereal group hadn't eaten breakfast at all!

and hours later they feel significantly less full,

less satisfied, and more hungry than those fed

Though both breakfasts were oat-based, the higher glycemic index,

reduced intact starch, and reduced intact fiber in the Cheerios

seemed to have all conspired to diminish appetite control.

The trial was funded by the Pepsi Corporation,

makers of the Quaker oatmeal, pitted against

And an exposé on industry-funded study manipulation later revealed

that the study originally included another arm, Quaker Oatmeal Squares.

“I am sorry that the oat squares did not perform as well as hoped,”

the researcher told Pepsi, which decided to publish