Tuesday, September 20, 2011

Random Breakfast Musings

Still no insomnia post. It's 2/3 written. I am getting there verrrrrrrry slowly. In the meantime, I have some breakfast to present:

Fall is in the air. It's cold...50 degrees in the AM is too chilly for smoothies and oat parfaits when you walk to work. It's time for OATMEAL!

This beauty contained 1/2 c frozen blueberries, 1/3 c regular oats, dash vanilla, 1/8 serving protein powder (~5 g), and 1 tbsp peanut butter.

It kept me so full! I was full from 7am to 1pm...which only happens with oatmeal. That got me thinking...why does oatmeal keep me more full than a vegan oat parfait, which contains most of the same ingredients?

In fact, the way I made them, the vegan oat parfait has more calories.


1/3 c oats                                100cal
1/2 scoop protein powder        70cal
1 scoop chia                            81cal
1/3 c almond milk                    20cal
1 whole banana                       100cal
1/2 c other fruit                       50cal

Total: 421, with approximately 21g protein, 6g fat, and 8g fiber before fruit is added

Oatmeal (as pictured above)

1/3 c oats                               100cal
1/8 scoop protein powder       20 cal
1/2 c blueberries                     50cal
1 tbsp PB                               100cal

Total: 270, with approximately 13g protein, 9g fat, and 8 g fiber before fruit is added

So, the fat is higher. For a real experiment, I will have to alternate and make the recipes equivalent in fat/protein/fiber (which are linked to satiety). I think I might try it...because I'm curious...

Is there any research that consuming warm food helps dietary absorption? 

If that's out, the only thing I can think of is that microwaving my oats actually allows more soluble fiber to escape from the husk of the oat...and that soluble fiber makes me feel more full.

What do you think it is about oatmeal that makes you so full? 

I promise to come back with the Insomnia post. My students have a test this week, but it's surprisingly quiet on the western front....do you think they've started studying yet? The test is Thursday AM. Nah, I don't think so either. 


  1. Hmm...An interesting question! Maybe factor in psychological impacts as well - are you expecting to feel more full on oatmeal? We should design an experiment where we feed volunteers oatmeal and tell half a cohort they will feel hungry in two hours, and another that they should be full until lunchtime, along with a control group of course.

    I get more full on eggs than cereal, even though the volume of eggs I'm eating is lower. I did a small experiment - I can have a small plate of eggs and be full but the exact same volume of cereal does not fill me up. Same volume, different results!

    I think you should eat cold oatmeal and a microwaved parfait to see if heat makes the difference in your case... For science!

    (I'm glad there is someone else out there who likes to design wacky small experiments for fun ;)

  2. How much water do you put in your oats to make the oatmeal? It could be the water content of the meal. Dr Barbara J Rolls' research has demonstrated that when you eat foods made with a lot of water, it makes you feel more full - even if you eat the same food along with a glass of water you drink on the side.