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August 13, 2019 • Healthy Eating & Nutrition, Weight Control

Oatmeal Is Better for Appetite Control

oatmeal blueberries breakfast whole grain

To improve your appetite control during the morning hours, choose a bowl of oatmeal over a ready-to-eat breakfast cereal. In a carefully conducted head-to-head study, researchers noted that eating a calorically equivalent bowl of prepared oatmeal resulted in greater fullness and less hunger during the following four hours relative to eating a bowl of breakfast cereal. Oatmeal is especially high in a unique form of soluble fiber called beta-glucan. Beta-glucan forms a sticky, gooey mass in the GI tract that seems to be particularly adept at quieting appetite.

If you want a delectable way to include oatmeal in your morning, check out my quick recipe for Chocolate Banana Oatmeal. It is divine and keeps me satisfied and energized all morning!

Chocolate Banana Oatmeal

Serves 1

This recipe is decadently delicious and great for you. It is my breakfast of choice on a chilly winter morning. Kids will love it too.


  • A single serving of quick cooking steel cut oats. (now available in a few brands from the standard grocer)

  • ½ large ripe banana or 1 small banana

  • 2 tsp smooth peanut butter or almond butter

  • 4 oz. of Greek plain non-fat yogurt

  • 1 tbsp cocoa powder

  • Dash or two of cinnamon (optional)


Prepare the oatmeal according to package instructions. (I use the microwave.) Add the banana and use the back of a fork to mash it up and then stir it into the oatmeal. Add the remaining ingredients and stir until well blended. You can pop it back into the microwave if you want it hotter. Feel free to add any other fruit or to top it with some nuts, wheat germ, hemp kernels or ground flax. The banana, nut butter, and cocoa powder are essential though – together they create a flavor combination that will give your taste buds a real treat.

(Journal of the American College of Nutrition, 2013; 32(4))

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