Have you ever heard people complain or even experienced this yourself that eating breakfast leaves you feeling hungrier later in the morning? This happens when the foods you choose for breakfast are not filling enough. Eating a cereal like Special K or Rice Krispies, which fills you up quickly but likewise empties your stomach just as quickly, results in “rebound hunger.”
If you suffer from this problem quite often, then you must know how frustrating it is. Feeling hungry in between a class or during a meeting not only disturbs you but also makes you lose focus. On top of that, it reduces your functionality, and you feel less energetic and motivated. To fix this problem, we have come up with a list of solutions that will help you maintain a better lifestyle. And that too, by satisfying all your hunger pangs with utmost nutrition.
Before we discuss the solution to this problem, let’s discuss why it is caused in the first place. Normally, our meals should consist of all the nutrients like carbohydrates, fiber, and protein. Whenever we consume a meal that lacks even one of these components, it results in an unbalanced body reaction. Because each one of them has a specified role in body functions, when we eat something unbalanced, whichever component is lacking in that particular meal, our body gets deprived of it.
For example, carbohydrates are responsible for producing energy, and when we consume something low-carb, as a result of it, we feel dizzy and less energetic. Similarly, fiber is responsible for producing bulk in foods. It makes a person feel fuller and satisfied. That too, for a long time. So, when you eat something that doesn’t contain enough fiber, you feel hungry very soon. Thus, the real culprit behind those hunger pangs is less quantity of fiber in your breakfast.
Therefore, to solve this problem, we have to increase fiber content in the breakfast meal. This will not only satisfy you, but it will also ensure to provide all the benefits of fiber. Another component that is important in any meal is protein. It improves muscle mass and works as a backup energy source. And, whenever the body needs extra energy, it breaks down protein to get it. Thus, an ideal breakfast should contain both protein and fiber in rich quantities.
One may think that it is impossible to get all the nutrition from a single meal, but the answer to all these problems is oatmeal. It is an ideal breakfast. It is said that oatmeal “sticks to your ribs” – and you can credit the fiber for that. It essentially fills you up as fast as a cereal bowl. But unlike those artificial foods, it provides you will all the required nutrients.
Let’s have a look at the nutritional values of a single serving of oatmeal.
One half a cup of dry instant quick-cooking oats has 150 calories, 5 grams of protein, and 4 grams of fiber. If you cook that up with 1 cup of skim milk, you total out at 230 calories, 13 grams of protein, and 4 grams of fiber. Ask any dietitian – that’s about as close as you can come to a perfect nutritional profile for breakfast!
The good thing about oatmeal is that it is highly versatile. You can pretty much add anything to it, and it’ll still turn out amazing. If you’re looking to add more fiber and get one of your fruit servings for the day out of the way, consider adding to your oatmeal:
- 1/2 or 1 ripe mashed banana (a great way to get rid of bananas that are going rotten.It provides 1-3 grams of extra fiber)
- 1/2 cup chopped fresh fruit such as nectarines, apricots or even apples (2-3 grams extra fiber)
- 1/4 cup raisins (2 grams extra fiber)
- 1/2 cup blueberries (2 grams extra fiber)
Making oatmeal at home with nonfat milk is one of the cheapest ways to obtain a satisfying, fulfilling breakfast. But, just like any other food, oatmeal has become a business too. Many retailers are now selling oatmeal for breakfast to provide maximum ease to the customers. Although, it usually cost high to you, as pointed out in a recent Washington Post article. Anyways, if you want a breakfast that is both filling and healthy, then try oatmeal.