{"id":5160,"date":"2023-06-29T21:22:46","date_gmt":"2023-06-29T14:22:46","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5160"},"modified":"2023-06-29T21:22:46","modified_gmt":"2023-06-29T14:22:46","slug":"is-cereal-or-oatmeal-better-for-breakfast","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5160","title":{"rendered":"Is Cereal or Oatmeal Better for Breakfast?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Beyond nutritional content or composition, the structure of food has a remarkable impact.<\/p>\n<p>Food structure, not only nutrient composition, may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26667120\/\" target=\"_blank\" rel=\"noopener\">be<\/a> \u201ccritical for optimal health.\u201d As you can see in the graph below and at 0:12 in my video <strong><a href=\"https:\/\/nutritionfacts.org\/video\/flashback-friday-which-is-a-better-breakfast-cereal-or-oatmeal\/\" target=\"_blank\" rel=\"noopener\">Flashback Friday:<\/a><\/strong> <a href=\"https:\/\/nutritionfacts.org\/video\/flashback-friday-which-is-a-better-breakfast-cereal-or-oatmeal\/\" target=\"_blank\" rel=\"noopener\"><strong>Which Is a Better Breakfast: Cereal or Oatmeal?<\/strong><\/a>, corn flakes and rice products <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/4072954\" target=\"_blank\" rel=\"noopener\">cause<\/a> a much greater spike in blood sugars than rice or corn on the cob, but it\u2019s not just because of the added sugar.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-94045\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-12-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>\u201cEven with <em>identical chemistry<\/em> [the same ingredients], food structure can make a major difference to biological and health outcome.\u201d For example, if you <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6251367\/\" target=\"_blank\" rel=\"noopener\">compare<\/a> the absorption of fat from peanuts versus the exact same number of peanuts ground into peanut butter, you flush more than twice the amount of fat down the toilet when you eat the peanuts themselves. Why? Because no matter how well you chew, small bits of peanuts trap some of that oil that makes it down to your colon, as you can see in the graph below and at 0:35 in my <a href=\"https:\/\/nutritionfacts.org\/video\/flashback-friday-which-is-a-better-breakfast-cereal-or-oatmeal\/\" target=\"_blank\" rel=\"noopener\"><strong>video<\/strong><\/a>, and the physical form of food not only alters fat absorption, but it <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18835944\/\" target=\"_blank\" rel=\"noopener\">alters<\/a> carbohydrate absorption, as well.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-94047\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/0-35-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>For example, rolled oats have a significantly lower glycemic index than instant oatmeal, which is just oats in thinner flakes, and oat flakes <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28572083\/\" target=\"_blank\" rel=\"noopener\">cause<\/a> lower blood sugar and insulin spikes than powdered oats. They all have the same single ingredient\u2014oats\u2014but in different forms, and they can have different effects, as you can see in the graph below and at 1:02 in my <a href=\"https:\/\/nutritionfacts.org\/video\/flashback-friday-which-is-a-better-breakfast-cereal-or-oatmeal\/\" target=\"_blank\" rel=\"noopener\"><strong>video<\/strong><\/a>.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-94043\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-02-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>Why do we care? The overly rapid absorption of carbohydrates after eating a high-glycemic index meal can <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10049982\/\" target=\"_blank\" rel=\"noopener\">trigger<\/a> \u201ca sequence of hormonal and metabolic changes\u201d that may promote excessive eating. Researchers fed a dozen obese teen boys different meals, each with the same number of calories, and followed them for the next five hours to measure their subsequent food intake. Those who got instant oatmeal went on to eat 53 percent more than after eating the same number of calories of steel-cut oatmeal. The instant oatmeal group was snacking within an hour after the meal and went on to accumulate significantly more calories throughout the rest of the day, as you can see in the graph below and at 1:41 in my <a href=\"https:\/\/nutritionfacts.org\/video\/flashback-friday-which-is-a-better-breakfast-cereal-or-oatmeal\/\" target=\"_blank\" rel=\"noopener\"><strong>video<\/strong><\/a>. They ate the same food but in a different form, with different effects.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-94128\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/1-41-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>Instant oatmeal <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18835944\/\" target=\"_blank\" rel=\"noopener\">isn\u2019t<\/a> as bad as some breakfast cereals, though, that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18835944\" target=\"_blank\" rel=\"noopener\">can<\/a> get up into the 80s or 90s on the glycemic index\u2014even cereal with zero sugar like shredded wheat. The new industrial methods <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/4072954\/\" target=\"_blank\" rel=\"noopener\">used<\/a> to create breakfast cereals, such as extrusion cooking and explosive puffing, accelerate starch digestion and absorption, causing an exaggerated blood sugar response, whether they have added sugar or not. Shredded wheat <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18835944\/\" target=\"_blank\" rel=\"noopener\">has<\/a> the same ingredients as spaghetti\u2014just wheat\u2014but has twice the glycemic index.<\/p>\n<p>As you can see in the graph below and at 2:23 in my <a href=\"https:\/\/nutritionfacts.org\/video\/flashback-friday-which-is-a-better-breakfast-cereal-or-oatmeal\/\" target=\"_blank\" rel=\"noopener\"><strong>video<\/strong><\/a>, when you <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1782920\/\" target=\"_blank\" rel=\"noopener\">eat<\/a> spaghetti, you get a gentle rise in blood sugars. However, if you eat the exact same ingredients made into bread form, all of the little bubbles in the bread allow your body to break it down more quickly, so you get a big spike in blood sugars, which causes your body to overreact with an exaggerated insulin spike, and that ends up driving down our blood sugars below fasting levels, which can trigger hunger. Experimentally, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8622819\/\" target=\"_blank\" rel=\"noopener\">infusing<\/a> someone with insulin so their blood sugars dip can cause their hunger to spike\u2014in particular, their cravings for high-calorie foods can <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21926468\/\" target=\"_blank\" rel=\"noopener\">spike<\/a>. In short, lower glycemic index foods may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17610996\/\" target=\"_blank\" rel=\"noopener\">help<\/a> one feel fuller for longer than equivalent higher glycemic index foods.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-94132\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/2-23-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>Researchers <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25612907\/\" target=\"_blank\" rel=\"noopener\">randomized<\/a> individuals into one of three breakfast conditions\u2014oatmeal made from quick oats, the same number of calories of corn flakes, or just plain water\u2014and then measured how much they ate for lunch three hours later. As you can see in the graph below and at 3:17 in my <a href=\"https:\/\/nutritionfacts.org\/video\/flashback-friday-which-is-a-better-breakfast-cereal-or-oatmeal\/\" target=\"_blank\" rel=\"noopener\"><strong>video<\/strong><\/a>, not only did those who <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25612907\/\" target=\"_blank\" rel=\"noopener\">ate<\/a> the oatmeal feel significantly fuller and less hungry, they also went on to eat significantly less lunch. After eating the oatmeal for breakfast, overweight participants ate less than half as many calories at lunch\u2014hundreds and hundreds of fewer calories. In fact, the breakfast cereal was so unsatiating that the corn flakes group ate as much as the breakfast-skipping water-only group. It\u2019s as if the cereal group hadn\u2019t eaten breakfast at all.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-94130\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/06\/3-17-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p>If you <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24024772\/\" target=\"_blank\" rel=\"noopener\">feed<\/a> people Honey Nut Cheerios, they feel significantly less full, less satisfied, and hungrier hours later than those who had been fed the same number of calories of oatmeal. Though both breakfasts were oat-based, the higher glycemic index, reduced intact starch, and reduced intact fiber in the Cheerios seemed to have all conspired to diminish appetite control. The trial was funded by the Pepsi Corporation, makers of Quaker oatmeal, pitted against Cheerios from rival General Mills. An expos\u00e9 on industry-funded study manipulation later <a href=\"https:\/\/www.statnews.com\/2016\/06\/02\/candy-nutrition-studies\/\" target=\"_blank\" rel=\"noopener\">revealed<\/a> that the study originally included another arm, Quaker Oatmeal Squares. \u201cI am sorry that the oat squares did not perform as well as hoped,\u201d the researcher told Pepsi, which decided to publish only the results about its oatmeal.<\/p>\n<p>In case you missed my previous video on cereal, check out <a href=\"https:\/\/nutritionfacts.org\/video\/flashback-friday-the-worst-food-for-tooth-decay\/\" target=\"_blank\" rel=\"noopener\"><strong>Flashback Friday: The Worst Food for Tooth Decay<\/strong><\/a>. It\u2019s wild how the same product can have such different effects on the body based on how it was processed. Whole grains are better than refined ones, but the wholiest of all? Intact grains. Instant oats are better than powdered oats, rolled oats are better than instant, steel-cut oats are better than rolled, and intact oat groats are the best!<\/p>\n<p>Check out this cooking video of my <a href=\"https:\/\/nutritionfacts.org\/video\/recipe-morning-grain-bowls\/\" target=\"_blank\" rel=\"noopener\"><strong>Morning Grain Bowl<\/strong><\/a> from the <a href=\"http:\/\/nutritionfacts.org\/cookbook\" target=\"_blank\" rel=\"noopener\"><em>How Not to Die Cookbook<\/em><\/a>.<\/p>\n<p><span class=\"et_social_bottom_trigger\"\/>  <\/div>\n<p><script>\n            !function(f,b,e,v,n,t,s)\n            {if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};\n            if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\n            n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];\n            s.parentNode.insertBefore(t,s)}(window, document,'script',\n                'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1582627921973608');\n            fbq('track', 'PageView');\n        <\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beyond nutritional content or composition, the structure of food has a remarkable impact. Food structure, not only nutrient composition, may be \u201ccritical for optimal health.\u201d As you can see in the graph below and at 0:12 in my video Flashback Friday: Which Is a Better Breakfast: Cereal or Oatmeal?, corn flakes and rice products cause &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5160","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5160","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5160"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5160\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5161"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5160"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5160"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5160"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}