A major side effect of eating oatmeal, according to science

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a woman holding a plate of food: oatmeal


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At this point, you probably know that oatmeal can do a lot for your body. It’s a good, natural, complex carbohydrate, full of vitamins and minerals, and it’s incredibly versatile (hello, overnight oats). And yet, while there are a lot of oatmeal that we love, there is one major side effect of consuming oatmeal that we can’t help but point out, and so it is. oatmeal can leave you feeling full for hours.

Here’s why oats are one of the best breakfasts you can have because of how full it is, and for even healthier tips, be sure to check out our list of the 7 Healthiest Foods to Eat right now.

Oatmeal fills you up.

Compared to your usual breakfast meals like sugary cereals and toaster pastries, oatmeal is high in natural and soluble fiber that will help you feel full for a long time. This is because the sugars in this complex carbohydrate take longer to digest. The longer it takes your body to digest something, the fuller you will feel. Complex carbohydrates like oatmeal help achieve this.

In a 1/2 cup serving of rolled cut oats, you will get 4 grams of fiber (compared to a serving of sugary breakfast cereal, which usually provides you with less than 1). Plus, this 1/2 cup serving has 5 grams of protein (the same amount as a large egg!), 27 grams of carbs, and a total of just 150 calories.

However, fiber is the main reason why oatmeal makes you feel full (which is why you need to make sure you’re getting enough fiber throughout the day). According to the University of California, San Francisco, fiber helps slow the absorption of sugar into the bloodstream, which causes your glucose levels to drop more slowly after you eat. If you eat something without fiber, your glucose levels will drop quickly, making you feel hungry faster.

This is why fiber and that feeling of fullness are the only major side effect of consuming oatmeal regularly.

Make it even more filling with toppings.

Even though oatmeal is already filling up on its own, if you make it with just water or a little vegetable milk, it won’t taste much, will it? That’s why toppings are essential! Here are a few that we recommend

  • Berries (raspberries, blueberries, strawberries, blackberries, etc.)
  • Fruits (bananas, apples, mangoes, peaches)
  • Nut butter (peanut, almond, cashew, etc.)
  • Nuts (walnuts, pecans, cashews, peanuts, almonds, pistachios)
  • Seeds (chia, pumpkin, flax seeds)
  • Dried fruits (raisins, cranberries)
  • Grated coconut
  • Cocoa beans
  • Maple syrup
  • Darling
  • Cocoa powder
  • pumpkin puree

However, it’s easy to go overboard with your toppings, which is why it’s important to focus on whole, natural ingredients and distribute your toppings correctly. For example, nut butter is a great topping to mix into your oatmeal bowl. But if you add more than a tablespoon or two, the calories (and fat) in your bowl can add up quickly.

So be sure to distribute whatever you add to your bowl, including the oats themselves, and enjoy a delicious, hearty breakfast in the morning. You don’t know which oatmeal creation to prepare? Then you’ll love our list of 51 Healthy Overnight Oat Recipes.

More oatmeal stories on Eat This, Not That!

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