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Tags: oats | diet | weight loss | potassium

Eat Oats to Feel Fuller Longer

Kelly Springer, RD By Tuesday, 13 October 2015 05:05 PM EDT Current | Bio | Archive

According to new research, instant oatmeal can increase your feelings of fullness and satiety when compared to cold oat-based cereals.

Why is this? Basically, the fiber found in oats (beta-glucan) remains more viscous (or thicker) in oatmeal compared to the cold cereal. Researchers suspect that the processing of the cold cereal may reduce its satiety impact as well.

This can decrease your midday meal intake and may keep you from reaching for a nutritionally lacking, high-calorie mid-morning snack such as crackers or chips.

Research supports the consumption of a good breakfast improving brain function and energy levels. Try switching from processed cold cereals to instant oatmeal to balance out your midday cravings and lunch time splurges.

Feel good about making this change because a serving of oatmeal on its own has 3 grams of protein and 3 grams of fiber, which makes it a solid choice for both. Adding 6 oz lowfat milk increases total protein to 7 grams.

Plus oatmeal is high in other important vitamins and minerals like Vitamin A, calcium, potassium, magnesium, and thiamin.

Slip into the Fall season with this recipe from The American Diabetes Association:

Baked Pumpkin Oatmeal:
This Recipe Serves 4

Cooking spray
2 cups uncooked Quaker oats
¼ cup Splenda Brown Sugar blend
1 teaspoon cinnamon
1/8 teaspoon nutmeg
1 teaspoon baking powder
1 cup fat-free milk
1 teaspoon vanilla extract
1 cup pureed pumpkin
1 tablespoon canola oil
1 egg, beaten

Preheat oven to 375 degrees F. Spray a 1.5-quart baking dish with cooking spray.
In a large bowl, combine oats, Splenda Brown Sugar blend, cinnamon, nutmeg and baking powder.
In a medium bowl, combine the milk, vanilla extract, pumpkin, oil and egg.
Add the pumpkin mixture to the oat mixture; stir well. Pour oat mixture into baking dish and bake for 20 minutes. Serve warm.

Serving Size: 1 cup
Calories 295
Carbohydrate 48 g
Protein 10 g
Fat 8.0 g
Saturated Fat 1.2 g
Sugars 11 g
Dietary Fiber 6 g
Cholesterol 50 mg
Sodium 140 mg
Potassium 405 mg

I am proud to work with Quaker Center of Excellence and thankful their financial support for this article. For more information, contact us today www.kellyschoice.org and follow us on twitter.com/kellyschoicellc; facebook.com/kchoicellc; Instagram @kellyschoicenutrition; you tube- subscribe at Kelly’s Choice

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According to new research, instant oatmeal can increase your feelings of fullness and satiety when compared to cold oat-based cereals.
oats, diet, weight loss, potassium
Tuesday, 13 October 2015 05:05 PM
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