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The breakfast of champions!

Thursday, April 16, 2009 Posted by Peter Janiszewski, PhD

It is often suggested that breakfast consumption is key facet of a healthful diet, especially when attempting to lose weight. However, while breakfast may be ‘the most important meal of the day’ the composition of that breakfast must not be overlooked.

Particularly, diets high in fiber are known to be associated with better control of body weight as well as glucose homeostasis. For example, a prior meta-analysis suggests that consumption of greater than 14 g/d of dietary fiber for over 2 d is associated with a 10% decrease in energy intake.

On an even shorter time scale, other studies have shown that eating a breakfast high in fiber, versus a breakfast low in fiber but with the same number of calories, is associated with greater suppression of appetite and food intake during the lunch meal.

A new study published ahead of print in the American Journal of Clinical Nutrition adds further support for the contention that consuming a high fiber breakfast aids in the control of energy balance.

In this study, 32 men and women were randomly assigned to have an EQUAL VOLUME (60g) of either a high fiber breakfast cereal (26 g fiber, 120 kcal) or a low fiber cereal (1 g fiber, 217 kcal). Subsequently their pre-lunch appetite as well as the food consumed during lunch (ad libidum) were monitored (some 3 hours post breakfast).

The study found that while the pre-lunch hunger and the caloric intake during the lunch did not differ between treatments, the cumulative caloric intake (breakfast + lunch) was significantly lower in the group eating the high-fiber cereal by about 100kcal, largely on account of the more satiating effect of the high-fiber cereal (greater fullness for less calories).

So it may be time to trade the Fruit Loops for some oatmeal for your daily breakfast – you may also save some money while you’re at it.

For about 2 years, I have been having a bowl of oatmeal for breakfast, along with some fruit. At first the transition from uber-sweet boxed cereals may be rough – adding some raisins or fresh berries or grapes to the oatmeal eased my transition.

What did you have for breakfast today?


Related Posts:

1. Is the Lean Mean Fryer the Cure for Obesity?
2. Arthur's Super Juice: Get Your Prescription Today!
3. The Cure for the Obesity Epidemic is... Triscuits???

Hamedani, A., Akhavan, T., Samra, R., & Anderson, G. (2009). Reduced energy intake at breakfast is not compensated for at lunch if a high-insoluble-fiber cereal replaces a low-fiber cereal American Journal of Clinical Nutrition DOI: 10.3945/ajcn.2008.26827

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2 Response to "The breakfast of champions!"

  1. Anonymous Said,

    I was eating oatmeal, but I've recently switched to premium cereals from Serial Cereals.

    Posted on April 20, 2009 at 6:23 PM

  2. BEST Said,

    Nice Article. I think you have touched one of most looked about topic these days... keep it up...

    - BEST

    Posted on April 24, 2009 at 12:44 AM


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We are PhD students in the School of Kinesiology and Health Studies at Queen's University in Kingston, Ontario. Our research focuses on the relationships between obesity, physical activity, and health risk. This blog is our attempt to consider the many "cures" for obesity that we read about on a daily basis. Enjoy.


The opinions expressed here belong only to Peter and Travis and do not reflect the views of any organization. Any medical discussion on this page is intended to be of a general nature only. This page is not designed to give specific medical advice. If you have a medical problem you should consult your own physician for advice specific to your own situation.

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