Oatmeal (porridge) is not only a tasty breakfast item, but it is also incredibly filling. Eating filling foods may help you eat fewer calories and lose weight.
Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your gut. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feeling of fullness by delaying the time it takes for your stomach to empty of meals.
Additionally, beta-glucan may encourage the release of peptide YY (PYY), a hormone created in the stomach in response to food consumption. This satiety hormone has been known to cause a decrease in caloric intake, which may lower your risk of obesity.