Why Oatmeal May Not Fill You Up
Oatmeal is often touted as one of the most satiating and filling breakfast foods you can eat. The fiber in oats helps slow digestion, preventing the spikes and crashes in blood sugar that can lead to mid-morning hunger. However, sometimes oatmeal doesn't seem to fill you up and hold you over until lunchtime. There are several reasons why your morning bowl of oats may be leaving you unsatisfied and hungry.
Not Enough Protein
Oatmeal on its own is fairly low in protein, with only about 5 grams per 1/2 cup uncooked oats. While the fiber helps with satiety, protein is also important for creating a feeling of fullness that lasts. Without ample protein, you may start feeling hungry soon after eating a carb-heavy bowl of plain oatmeal.
Too Many Refined Carbs
Instant oats and flavored, pre-packaged oatmeal often contain added sugars and refined grains. These simple carbs digest very quickly, causing a rapid rise and fall in blood sugar. That surge in blood sugar triggers hunger and cravings shortly after eating your oats. Steel-cut or old-fashioned oats contain more fiber and take longer to digest, keeping you full for hours.
Not Enough Fat
Dietary fat helps control hunger hormones and slows digestion to prolong feelings of fullness. Oatmeal eaten plain with just water contains virtually no fat. Adding some healthy fats like nuts, seeds, nut butter or avocado to your oats can help increase satiety.
Too Much Sugar
Pre-flavored oatmeal packets or mixing in lots of brown sugar, honey, agave or maple syrup may make your oatmeal taste great, but all that added sugar causes spikes and crashes in blood sugar. This leads to an unsatisfied feeling shortly after eating a sugary bowl of oats.
Not Enough Fiber
Fiber is key for making oatmeal filling. Soluble fiber like beta-glucan in oats forms a gel-like substance that moves slowly through the digestive tract. Some types of oatmeal contain more fiber than others, with steel-cut and Scottish oats generally having the highest amounts.
Too Much Milk or Water
Adding extra milk or water to oats can dilute the fiber and nutrient density, allowing you to eat a larger portion for the calorie count. This larger volume of food may not keep you full. Use milk or water sparingly to reach the desired consistency.
Eating Too Fast
When you eat too quickly, your body doesn't have time to produce the satiety hormones that signal fullness to your brain. Eating more slowly allows time for the “I’m full” cues to kick in, preventing overeating.
Tips to Make Your Oatmeal More Filling
Luckily, there are many ways to tweak your oatmeal bowl to make it more satisfying and hunger-busting. With a few simple tricks, you can have oats that actually keep you feeling fueled until lunch.
Choose Steel-Cut or Old-Fashioned Oats
The less processed oat varieties like steel-cut and old-fashioned oats are richer in fiber. This makes them digest more gradually to keep you fuller longer. Quick oats and instant oatmeal digest too quickly.
Add Protein-Rich Toppings
Mix in protein-packed toppings like nuts, seeds, nut butter, chia seeds, yogurt and milk to provide a hunger-fighting protein punch. Some great options are walnuts, almonds, pecans, peanuts, pumpkin seeds, sunflower seeds, Greek yogurt and almond butter.
Include Healthy Fats
Incorporating some healthy fats like avocado, coconut, olive oil, flaxseed and nut butters slows digestion while making your oatmeal creamier and more delicious.
Boost Fiber with Fruits and Vegetables
Adding fiber-filled fruits like berries, bananas, apples and pears increases the staying power of your oatmeal. Shredded veggies like carrots and zucchini also pack more fiber.
Sweeten Smartly in Moderation
If using a sweetener, stick to small amounts of maple syrup, raw honey, cinnamon or vanilla extract. Avoid added sugars that spike blood sugar causing hunger to return quickly.
Sprinkle on Cinnamon
Cinnamon helps control blood sugar and has been shown to increase feelings of fullness. Sprinkle some on your oatmeal along with berries for a tasty, satisfying bowl.
Try Overnight Oats
Soaking oats in milk in the fridge overnight allows the oats to fully absorb the liquid, creating creamier oatmeal with a pudding-like consistency that digests slower to keep you fuller.
Increase Volume with More Water
Cooking your oats with extra water makes a larger bowl for the same calories. The additional volume can help fill you up. Let the oats soak up the water as they cook.
Eat More Slowly
Savor your oatmeal bite by bite instead of gulping it down. Giving your body time to produce satiety hormones ensures your brain gets the signal that you're full.
Pair with Eggs or Meat
Enjoy your oatmeal alongside other protein-rich foods like eggs, Canadian bacon, turkey sausage or smoked salmon. This protein synergy sustains energy and fullness.
Most Filling Ways to Make Oatmeal
Using a combination of the tips above, you can create an oatmeal masterpiece that conquers hunger. Here are some of the most filling oatmeal recipes to try:
Peanut Butter Banana Oatmeal
Old-fashioned oats cooked with extra water and topped with sliced banana, peanut butter, cinnamon and chopped peanuts
Berry Almond Oatmeal
Steel-cut oats with almonds, mixed berries, almond milk, chia seeds and drizzle of almond butter
Southwestern Oatmeal
Oats cooked in salsa with black beans, sautéed veggies, avocado and topped with a fried egg
Pumpkin Pie Oatmeal
Oats cooked with pumpkin puree, milk, cinnamon, nutmeg, raisins and pecans
Carrot Cake Oatmeal
Shredded carrots cooked into oats and topped with walnuts, raisins, cinnamon and maple syrup
Apple Pie Oatmeal
Diced apples and cinnamon cooked into oats topped with chopped walnuts, Greek yogurt and drizzle of honey
Chocolate Peanut Butter Oatmeal
Oats cooked in milk with cocoa powder, peanut butter swirl and topped with banana slices
Avoid These Common Oatmeal Mistakes
On the flip side, there are some ways of preparing and eating oatmeal that can sabotage your fullness. Be mindful to avoid these common oatmeal mistakes:
Using Instant or Flavored Packets
These contain more processed grains and added sugars that spike blood sugar instead of keeping you satisfied. Stick to steel-cut or old-fashioned oats.
Not Adding Enough Protein or Fat
Skipping protein and fat toppings reduces the satiety power of your oats significantly. Be generous with nutritious add-ins.
Drowning in Milk or Water
Too much milk or water dilutes the nutritional density. Use just enough liquid to reach the desired consistency.
Eating Too Fast
Scarfing down your oatmeal doesn't allow
FAQs
Why doesn't oatmeal fill me up?
Oatmeal may not fill you up if it lacks protein, fiber, or fat. Added sugars or eating too fast can also undermine the fullness factor. Instant oats also digest too quickly.
What is the most filling type of oatmeal?
Steel-cut and old-fashioned oats are the most filling due to their higher fiber content and slower digestion. Quick oats and instant packets digest too fast.
How can I make my oatmeal more filling?
Make oatmeal more filling by adding protein like Greek yogurt or eggs, healthy fats like nut butter, and fiber from fresh fruits and vegetables. Cinnamon and chia seeds also help.
What are good high protein toppings for oatmeal?
Good high protein oatmeal toppings include nuts, seeds, nut butter, milk, Greek yogurt, chia seeds, boiled eggs, cottage cheese, whey protein powder, and soy milk.
Should I avoid instant oatmeal packets?
Yes, avoid the pre-flavored instant oatmeal packets as they are more processed and contain added sugars that spike blood sugar. They don't keep you as full.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment