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 (plus tips for every meal of the day), check out my Kitchen Companion E-Course. Enrollment opens Wednesday and the first 100 students get 30% off!

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