You try to eat breakfast every single morning—it’s the most important meal of the day, after all, especially if you’re trying to lose weight. But if your stomach always seems to start growling around 10 a.m. and you can’t resist that donut in the break room, it’s time to swap your cereal for something a little more substantial. Eating oatmeal for breakfast makes you feel fuller, longer, and significantly reduces the number of calories you eat at lunch, according to new research published in the Annals of Nutrition & Metabolism.
Researchers split 36 men and women into 3 different groups: One group ate oatmeal for breakfast, another ate corn flakes, and the third group skipped the meal altogether. Throughout the next 3 hours, study participants were asked several times to rate how hungry they felt, and they also gave blood samples to track their levels of glucose and insulin. Then they were given a liquid lunch and told to drink until they felt full.