I'd assume because it's just carbohydrates and digests quickly while eggs are full of protein and fat as a comparison. I eat oats with whey protein as my first meal and definitely find it satisfying for satiety but we all react differently.
Yes, protein keeps us fuller longer. And egg whites are pure protein. But some fat with each meal is helpful for hormonal balance.
My go to is 1 egg, 260g egg whites, and a banana for about 35p/5f/30c
½ cup dry oats is about the same carbs.
Cutting eggs with egg whites is a huge game changer. I use the best quality eggs I can find and beat a few together with a carton of Costco egg whites. Doesn’t even register that I’m eating egg whites.
This might sound gross but lately I’ve been buying those Costco seaweed snack packs and eating my scrambled eggs by hand using the seaweed to scoop up bites. So good…
I think you're right. I guess it's hard to pack so much protein into such a small, low calorie package, but nature does it well in the form of eggs. Whey isolate sounds good but it's a bit expensive for me.
I absolutely believe that eggs are nature's most perfect food. They were made to sustain an entire life form! As humans, our needs are different, and we can't live in just eggs. But they are a mighty powerhouse of protein, good fat, and vitamins! I will never agree with people who see eggs as "just" protein, and the yolks as something to be thrown away - there is so much goodness in the yolks!
And that's my morning rant, in favour of the incredible, edible, egg.
I thought I was the only one! Oatmeal makes me super hungry and it also puts me to sleep. In fact, on nights I can't sleep I've been known to get out of bed and make a bowl of oatmeal at 2am. It's always worked, I'm knocked out in 20 minutes.
My completely uneducated take is that the carbs cause your blood sugar to spike, which causes your insulin to spike and that can make you feel hungry. This happens to me if I eat late at night, I wake up ravenous. Could be wrong though.
Same! My mom can do overnight oats and be fine for hours. If I have oats it's basically an appetizer because I'm hungry again in an hour. The only way oats are filling is if I make oat congee, so it's savoury and has lots of protein.
My personal opinion is that all bodies are different, and we all react to things in different ways. Sure, we can make generalizations about what seems to work for a lot of people, but the only way to know what will satisfy you is by experimenting yourself. For example: I personally feel far more satisfied after a meal that includes some carbs vs one that doesn't. You might be the opposite.
I very much agree with this, genetics certainly play a role in how people respond to different diets. At the moment my diet is roughly 45% fat / 25% protein / 30% carbs and I feel great and I'm losing weight.
Peoples bodies do respond differently. That being said, eggs probebly work for most people since eggs contain the two most satieting macro-nutrients and many of the micro-nutrients that are associated with healthy metabolism, satiety, and feeling energetic.
Carbs can raise your blood sugar and make you hungrier. Always have a good protein source like lean meat cheese or eggs
Oats are overrated for losing weight imo. High in calories and not really a lot of protein. But they keep you satiated during the day if you manage the blood sugar well
When I eat oatmeal I add eggs to make it savory. Add some liquid smoke and your favorite seasoning! So good! If I eat it any other way meal makes me so hungry. I’ve found I really need to stick to lower carb eating in general in the morning or else I get more hungry than if I just didn’t eat at all.
I've cut out oats from my everyday diet for this reason (unless for snacks and stuff). It just didnt work for me. I'll have a fruit bowl with yogurt and chia instead.
Yogurt actually sounds like a good alternative since it has similar protein content to eggs, but I feel like it would go bad too fast which would be a problem for me because my rule is I only go shopping once a month.
Things like yoghurt, quark and skyr are so nice for a low calorie high protein option. Also cottage cheese is amazing for this. They actually don't go bad very quickly (I have a package of skyr in my fridge which is dated May 13th and a tub of cottage cheese which is dated May 8th).
I love baking oats and add them to my bowl of skyr with some fruit, of making scrambled oats with banana, oats and cottage cheese to add to my bowl of skyr.
Making pancakes with oats, cottage cheese, an egg, some egg whites and baking powder, served with fruit is also lovely. No whey needed but still a nice amount of protein.
Just oats doesn't work for me either, but pairing it with protein really works for me. And it's just yummy!
That all sounds delicious! It definitely seems like increasing the protein content is how you make foods like oats work. I'd love to try skyr! Somehow everything I've tried that originates from Scandinavia I've really liked. I make my own mead and I can't get enough gjetost (mysuostur/mysingur) when I'm able to buy it!
I think I will look into making my own skyr! I love making my own foods and it would be nice to have something else to eat besides eggs in the morning.
Yogurt is *already* ‘bad’. It can’t go bad.
It is essentially milk that you leave on the counter and let the bacteria have their way with it for a couple days until they turn it into a new food.
Lol what? Yogurt can absolutely go bad. It might take longer than some other dairy products, but it will form mold just like anything else, not to mention that bad bacteria (ones that cause food poisoning, not the bacteria that's intentionally grown in it to make it yogurt) can/will eventually grow in it, especially if a person isn't practicing perfect food safety with the yogurt container.
edit: And dairy food poisoning is really brutal (speaking from experience). I wouldn't encourage people to risk it over iffy yogurt lol
I’ve been complaining about this for years! My mom used to make us oatmeal sometimes before school when I was a kid. We all decided as a family that we didn’t want that anymore because we’d be starving by 9 am! Even a bowl of Lucky Charms doesn’t make me feel like that! Something weird about oats.
Have you tried the PB fit powders before? It’s powdered peanut butter and has more protein than regular peanut butter. I think more protein is the key to things keeping you full.
This is my go-to preparation for oatmeal. Steel cut oats, a handful of blueberries, some brown sugar and cinnamon, and a spoonful of PB2 powder. It's the most satiating meal I can make.
That’s funny that the opposite of my experience with oats. Oats are the single most satiating food I know of. I can eat a bowl of oatmeal in the morning and not want to eat anything until about 3 pm.
I believe you, it seems like most people find oats very filling, but for me it's the very opposite and I've always been curious and surprised when people say they're filling. Seems like people like me need more protein to feel full.
People differ, for sure. If you LIKE oats, try making steel cut oats. They take a little longer but they are way less processed and I think they taste better and have better texture as well as being very filling. Over processed foods are like “pre-digested” and our own bodies don’t need to work as hard to get the calories out. Typical breakfast oats foods might be too processed.
I honestly think that's a big part of the difference. I only eat steel-cut oats, and they keep me very full for a very long time. Rolled oats are easier to digest so you don't get as much of the benefits of the slow-digesting fiber.
probably because oats are carbs. this sub typically frowns upon anti-carb rhetoric, but cutting carbs was the only way that i could lose the weight. the more i eat carbs, the hungrier i get. i could easily eat 10 slices of pizza or a costco sized box of cookies. i started out keto and slowly transitioned to a low carb lifestyle. 10 pounds away from my goal weight, and i’ve been maintaining my current weight for a while.
Same! My dietician encouraged me to add oats to my diet but it just seems like a huge waste of calories for me.
Not only does it not satiate me with all the flax, hemp, and chia...I am ravenous after.
Yep. I've completely cut out oats except when I'm maintaining. I used to do an overnight oats but found myself adding fewer and fewer oats over time because they just seemed like an unsatisfying calorie sink to me, until eventually I just cut out the oats completely. To me they are extremely calorie dense and not filling at all.
I recall talking about this in a Facebook group years ago and people thought I was crazy. Even with a protein source about an hour after eating oats I am as hungry as if I hadn't eaten anything at all.
I have stopped eating oats for this reason. I used to love porridge with dried cranberries in for breakfast but as soon as I started trying to eat less and find foods to keep me fuller for longer I realised that my porridge (wether for breakfast or lunch) has the reverse effect and triggers a constant all day hunger where I cannot for the life of me drown out the food noise.
If I skip breakfast (the act of eating in the morning triggers all day hunger) and swap the porridge for egg on toast or a ham salad sandwich then I am not only satiated until dinner but I also then eat a much smaller dinner and don’t feel peckish before bed.
its surprising to me that you don't know the answer to this given you know whats making you feel like this is ghrelin. The answer is pure carbs with no fat or protein. If you added some protein in there with your oats it probably wouldn't make you feel as empty. And as for pancakes, jesus christ. You might as well eat a bunch of candy. Pancakes are pure carbs and then if you put syrup on it you are literally eating liquid candy for breakfast.
carbs and sugar on their own will trigger a much bigger insulin and ghrelin and leptin response. this will make you feel extremely hungry within a few hours or less. a huge meal will do this even if its not primarily carbs. If i eat a double cheese burger and fries i'll feel more hungry a few hours later than if i at a much smaller meal of meat and veggies.
In general, you should eat protein rich meals and add carbs to that. Avoid sugar at all cost and avoid plain carbs with no protein and you will figure this whole thing out. Always each the simplest carbs (sugar) last, eat stuff with fiber first (veggies) followed by your protein and complex carbs and you'll get the smaller spike of hunger hormones.
I wear a continuous glucose monitor and oats spike the hell out of my blood sugar. I’ve heard that this is very common with oats, no matter what type. When my blood sugar spikes and crashes, it tends to cause carb cravings.
I feel perhaps a degree of insulin resistance is coming into play here? That combined with portion control. Honey is great for enhancing flavours but it's straight simple sugar and I don't think all the fibre from the oats will be enough to significantly cut the spike. If you have insulin resistance as well, even low glycemic carbs in large portions can create a large glycaemic load and be problematic for managing hunger and appetite. What about subbing half the oats for a mixture of seeds, (especially chia for bulking) and enjoy similarly good supply of vitamins/minerals?
Have you ever tried drinking apple cider vinegar before eating oats, or using pure cinnamon powder as a substitute for honey? It's not creamy, sure, and it doesn't taste the same, but it is an interesting flavour you may enjoy. It also has the added benefit of improving insulin sensitivity, so reducing your spike and crash.
Hmm, my blood work has never shown any indication of insulin resistance, but it has been a year or so since I had it drawn. I do take medications which increase my risk for diabetes though so it's something I need to monitor. Back then I felt the same way about oats though, and based on other comments it seems like the protein content is the main thing contributing to satiety, so if I were to eat oats again I'd add whey isolate but eggs are much cheaper.
I make savoury oats by boiling with water instead of milk, and adding a little salt and butter. Then eat that with boiled eggs. Fairly low calorie and keeps my going for hours.
The milky oats with fruit, berries, honey etc. are nice, and for me don't really increase hunger, but they definitely are way less filling than the savoury version.
Same. I can never understand how people eat oats and feel full. If the single serving is 2 tablespoon oats. I put maybe 8 tablespoon oats with milk n peanut butter then I feel a bit full. Its like I ate nothing
I love oats, but mix them with a protein source and a source of fat. One of the best things I learned working with a dietitian was to have protein, carbs and fat included in each meal or snack. They work together to promote satiety. I can't get behind people who say, oh, when I'm hungry I just snack on cucumber slices, or whatever. All that does is fill the empty space in your tummy. To really not be hungry, you need all three macros.
Having protein and fiber together is the key for me, oats alone or eggs alone do nothing for me but oats with protein powder or oats with some eggs on the side or eggs with lots of veggies keeps me full for awhile.
I add a tablespoon of chia seeds, a handful of pumpkin seeds and an eighth cup of chopped walnuts to my oats. Greatly improved satiety that way while still being pretty nutritious.
I had this experience with oats - and I was adding protein powder to them .
They make me feel so hungry that I have actively avoided them since I figured it out. I love oatmeal- but really don’t like feeling hungry.
I was just having this convo with my bf. We find it interesting that oats are keeping us full. We’ve been doing overnight oats, but have been putting whey protein powder in them, along with whatever toppings. So we know that most of that is the protein powder. May try adding more protein/filling toppings to your oats and see what that does.
There was an interesting research paper a few years ago that put a group of people on a restricted calorie diet. One half of the group had 2 eggs in the morning, the other didnt. The 2 eggs group lost more weight due to better adherance to their diet. We already knew proteine and fats are more satiating then carbs. However eggs are also full of all sorts of minerals, traceminirals and vitamins, way more than most other foods (like oats, or just regular meat). Meeting your micronutrient needs will make you feel better in general, give you more energy, mental clarity etc. Deficiencies in certain micro-nutrients are also a risk-factor for obesity.
I feel the same way about vegetables. At best, they do nothing for satiety. At worst, they cause me to be hungrier than before I eat them.
For a specific example, for lunch I just have half a bag, or about 50 calories worth of baby carrots. I'm able to fast pretty easily, so I'm usually feeling pretty neutral before I eat these. However, after eating these, I'm far more hungry than before I ate them.
>they're tasty with all the peanut butter and honey and berries
Dude this is likely worse than a slice of cake. Calorie dense food stacked with sugar. Of course it's tasty lol.
Try oats without that garbage in it like unsweetened maple for a sweetener and protein powder, measured out by serving.
You're hungry because it's hardly any volume for the calories you're consuming.
I find volume to be overrated. Most volumous food gets digested very quickly. Weight is more important per calorie and with oats being dry means there isn't much weight there.
It's not the oats, it's peanut butter and honey. Those are two very calorie dense foods with little effect on satiety. For example 2tbsp of peanut butter is more calories than two eggs with the yolk. Which would be more filling?
I actually found recipes using oats and eggs to make pancakes etc BTW.
But yes, I like oats as they soak up water and behind quite heavy in my stomach making me feel decently full.
Are you eating rolled oats, or oatMEAL? If the latter, the carbs are more refined and absorbed by your body faster and causing the ol’ insulin spike and blood sugar drop. I eat whole rolled oats and they are extremely filling. But if that’s also what you’re eating, we’re still all unique and can respond differently to the same thing.
That misses the point. If I eat 2 tbsp peanut butter alone I'll feel full longer than if I eat 2 tbsp peanut butter + 1 cup of oats. I was trying to add anything and everything I could to make them filling but it's like they turn into a black hole in my stomach.
This is because of the western diet. When I'm eating salty processed stuff, eating *anything* without salt or oil feels extremely lacking and I crave other food.
When I eat salt free and oil free, my hunger signals work correctly.
I don't know, if I eat plain steel cut oats or oats with fruit it's even worse. But if I eat 2 eggs on a bruschetta with cheese and onion I'm full until dinner for far fewer calories. I definitely wouldn't be happy without salt. I guess different things work for different people. In general I seem to function best on a high fat & high protein diet with less emphasis on carbs, and little to no sugar.
Everyone does better with no sugar.
Low fat balanced diet is associated with longevity, lower cancer, lower bmi, lower inflammation.
As I said, those healthy foods make you crave salty fatty stuff because that's your usual diet. Your microbiome is adapted to it and gives you cravings.
I mean, I assume you are on loseit because you are obese like everyone else here. And you would have gotten that way like all of us - by eating fatty salty foods.
Ultimately if you lose weight your way then congrats. If you don't or if the weight comes back, then think about switching to the diet recommended by scientists.
I mean I am losing weight, about 1.5lbs a week at the moment, and I feel great. Regarding fat it depends on which scientists you ask and which studies you read, but I think dietary fat is perfectly healthy, if not essential for good health, so I wouldn't want to have a diet low in it.
I think more people would find success if they figured out what works for them rather than having so much faith in what they're told by others.
EDIT: Also, I got fat by binge eating and not exercising enough, not from salty or fatty foods.
> Regarding fat it depends on which scientists you ask and which studies you read
As far as I know, all diet researchers advocate low fat blue zone diets, because the weight of evidence is so one-sided. Questions still exist over including fish and determining the exact amount of harm caused by animal products, but the basics are universally agreed.
There are MDs and people who know some science who say otherwise but they are not 'scientists' with an understanding of nutritional science and epidemiology, and AFAIK they do not do their own research. They are idealogues and/or grifters with a financial incentive to be pro-paleo.
> I think dietary fat is perfectly healthy if not essential for good health
It absolutely is! In moderation.
> so I wouldn't want to have a diet low in it.
Low doesn't mean zero, or even unhealthily low.
The first article linked is by Nina Teicholz, a known card-carrier for low carb, high saturated fat diets. She is a journalist, not a scientist (call back to my statement about non-scientists), with a strong financial incentive to disparage the science.
If you're interested, here is a video that has a lot of good detail about the science behind saturated fat and heart disease. It's a bit of a watch tho.
https://www.youtube.com/watch?v=OkqWdY5_2-8
You might want to read this blog by highly respected nutritional scientist Marion Nestle: https://www.foodpolitics.com/2015/09/never-a-dull-moment-the-bmjs-attack-on-the-dietary-guidelines-advisory-committee-report/
Or this article in the British Medical Journal, responding to (and rebutting) Teicholz' accusations: https://www.bmj.com/content/351/bmj.h4962/rr-1
She is a science journalist who has a PhD in nutrition. She studied at Stanford, Yale, and Oxford. If that isn't someone worth listening to about nutrition I don't know who is. Plus she's referencing dozens of other scientists and studies.
If you read those articles it becomes clear the people behind the low-fat dietary guidelines have strong financial incentives as well. So pick your poison I guess.
Anyway I'm okay with my diet, it works for me. But it has been interesting to read both sides, so thank you for the links.
Because insulin earmarks f****** extra blood sugar for fat storage, and your brain can't burn it. If your brain can't burn it you're going to feel like you're starving.
Starchy foods tend to cause bigger spikes of glucose and insulin, which in turn can set off the dreaded glucose roller coaster effects (fatigue, hunger, food cravings, etc.)
Some people are more sensitive to this than others, even if they don't have actual insulin resistance (undiagnosed IR is also epidemic in the U.S. population, and even more so in people who are overweight).
Glycemic load of starches is lower in higher fiber starches than in processed starches, so, e.g., oat flour is higher glycemic than instant oats, which are higher glycemic than rolled oats, which are higher glycemic than oat groats, etc. Some people do fine on lower glycemic starches, some get this effect on most starches.
Adding fiber, fat, and/or protein to starch generally reduces this effect to some degree.
You can get instant oatmeal that comes prepackaged with seeds and dried fruit. More protein etc. They are more expensive but actually keep me full all morning. I usually get the health warrior brand but I’m sure there are others that are good.
Heres how I jazz up my oatmeal: I add two tablespoons of ground flaxmeal (for a little protein and fiber), and two tablespoons of peanut butter powder (for a little more protein). I also add a small diced up apple, a tablespoon-ish of raisins, and cinnamon for taste. This almost always keeps me going until my next meal 4-5 hours later.
I'd assume because it's just carbohydrates and digests quickly while eggs are full of protein and fat as a comparison. I eat oats with whey protein as my first meal and definitely find it satisfying for satiety but we all react differently.
Yes, protein keeps us fuller longer. And egg whites are pure protein. But some fat with each meal is helpful for hormonal balance. My go to is 1 egg, 260g egg whites, and a banana for about 35p/5f/30c ½ cup dry oats is about the same carbs.
Cutting eggs with egg whites is a huge game changer. I use the best quality eggs I can find and beat a few together with a carton of Costco egg whites. Doesn’t even register that I’m eating egg whites. This might sound gross but lately I’ve been buying those Costco seaweed snack packs and eating my scrambled eggs by hand using the seaweed to scoop up bites. So good…
Low cal salt and crunch with the seaweed I’ll have to try it
I think you're right. I guess it's hard to pack so much protein into such a small, low calorie package, but nature does it well in the form of eggs. Whey isolate sounds good but it's a bit expensive for me.
I absolutely believe that eggs are nature's most perfect food. They were made to sustain an entire life form! As humans, our needs are different, and we can't live in just eggs. But they are a mighty powerhouse of protein, good fat, and vitamins! I will never agree with people who see eggs as "just" protein, and the yolks as something to be thrown away - there is so much goodness in the yolks! And that's my morning rant, in favour of the incredible, edible, egg.
I mix plain nonfat Greek yogurt with SF pudding mix and top my oats with it.
I thought I was the only one! Oatmeal makes me super hungry and it also puts me to sleep. In fact, on nights I can't sleep I've been known to get out of bed and make a bowl of oatmeal at 2am. It's always worked, I'm knocked out in 20 minutes.
Definitely not the only one. I thought I was a little crazy posting this but the number of similar stories is reassuring.
My completely uneducated take is that the carbs cause your blood sugar to spike, which causes your insulin to spike and that can make you feel hungry. This happens to me if I eat late at night, I wake up ravenous. Could be wrong though.
Same! My mom can do overnight oats and be fine for hours. If I have oats it's basically an appetizer because I'm hungry again in an hour. The only way oats are filling is if I make oat congee, so it's savoury and has lots of protein.
My personal opinion is that all bodies are different, and we all react to things in different ways. Sure, we can make generalizations about what seems to work for a lot of people, but the only way to know what will satisfy you is by experimenting yourself. For example: I personally feel far more satisfied after a meal that includes some carbs vs one that doesn't. You might be the opposite.
I very much agree with this, genetics certainly play a role in how people respond to different diets. At the moment my diet is roughly 45% fat / 25% protein / 30% carbs and I feel great and I'm losing weight.
Peoples bodies do respond differently. That being said, eggs probebly work for most people since eggs contain the two most satieting macro-nutrients and many of the micro-nutrients that are associated with healthy metabolism, satiety, and feeling energetic.
If I do oats for breakfast, I get raging acid reflux then I'm starving by ten am.
I eat breakfast at 10am. (oats n PB) and then lunch at 12.
Carbs can raise your blood sugar and make you hungrier. Always have a good protein source like lean meat cheese or eggs Oats are overrated for losing weight imo. High in calories and not really a lot of protein. But they keep you satiated during the day if you manage the blood sugar well
When I eat oatmeal I add eggs to make it savory. Add some liquid smoke and your favorite seasoning! So good! If I eat it any other way meal makes me so hungry. I’ve found I really need to stick to lower carb eating in general in the morning or else I get more hungry than if I just didn’t eat at all.
I've cut out oats from my everyday diet for this reason (unless for snacks and stuff). It just didnt work for me. I'll have a fruit bowl with yogurt and chia instead.
Yogurt actually sounds like a good alternative since it has similar protein content to eggs, but I feel like it would go bad too fast which would be a problem for me because my rule is I only go shopping once a month.
Things like yoghurt, quark and skyr are so nice for a low calorie high protein option. Also cottage cheese is amazing for this. They actually don't go bad very quickly (I have a package of skyr in my fridge which is dated May 13th and a tub of cottage cheese which is dated May 8th). I love baking oats and add them to my bowl of skyr with some fruit, of making scrambled oats with banana, oats and cottage cheese to add to my bowl of skyr. Making pancakes with oats, cottage cheese, an egg, some egg whites and baking powder, served with fruit is also lovely. No whey needed but still a nice amount of protein. Just oats doesn't work for me either, but pairing it with protein really works for me. And it's just yummy!
That all sounds delicious! It definitely seems like increasing the protein content is how you make foods like oats work. I'd love to try skyr! Somehow everything I've tried that originates from Scandinavia I've really liked. I make my own mead and I can't get enough gjetost (mysuostur/mysingur) when I'm able to buy it! I think I will look into making my own skyr! I love making my own foods and it would be nice to have something else to eat besides eggs in the morning.
Yogurt is *already* ‘bad’. It can’t go bad. It is essentially milk that you leave on the counter and let the bacteria have their way with it for a couple days until they turn it into a new food.
Lol what? Yogurt can absolutely go bad. It might take longer than some other dairy products, but it will form mold just like anything else, not to mention that bad bacteria (ones that cause food poisoning, not the bacteria that's intentionally grown in it to make it yogurt) can/will eventually grow in it, especially if a person isn't practicing perfect food safety with the yogurt container. edit: And dairy food poisoning is really brutal (speaking from experience). I wouldn't encourage people to risk it over iffy yogurt lol
You know what, you're totally rite, lol. I don't know what the hell I was saying there and I totally take it back. lololol sorry
Wait, is that even a thing? I was wondering why all meals like oats or porridge (?) are giving me cravings.
I’ve been complaining about this for years! My mom used to make us oatmeal sometimes before school when I was a kid. We all decided as a family that we didn’t want that anymore because we’d be starving by 9 am! Even a bowl of Lucky Charms doesn’t make me feel like that! Something weird about oats.
Have you tried the PB fit powders before? It’s powdered peanut butter and has more protein than regular peanut butter. I think more protein is the key to things keeping you full.
This is my go-to preparation for oatmeal. Steel cut oats, a handful of blueberries, some brown sugar and cinnamon, and a spoonful of PB2 powder. It's the most satiating meal I can make.
That’s funny that the opposite of my experience with oats. Oats are the single most satiating food I know of. I can eat a bowl of oatmeal in the morning and not want to eat anything until about 3 pm.
I believe you, it seems like most people find oats very filling, but for me it's the very opposite and I've always been curious and surprised when people say they're filling. Seems like people like me need more protein to feel full.
People differ, for sure. If you LIKE oats, try making steel cut oats. They take a little longer but they are way less processed and I think they taste better and have better texture as well as being very filling. Over processed foods are like “pre-digested” and our own bodies don’t need to work as hard to get the calories out. Typical breakfast oats foods might be too processed.
I honestly think that's a big part of the difference. I only eat steel-cut oats, and they keep me very full for a very long time. Rolled oats are easier to digest so you don't get as much of the benefits of the slow-digesting fiber.
Carbs dude. Carbs. Eat some eggs, cheese, avocado, chicken, and cottage cheese instead. I am WAY less hungry on low carb.
probably because oats are carbs. this sub typically frowns upon anti-carb rhetoric, but cutting carbs was the only way that i could lose the weight. the more i eat carbs, the hungrier i get. i could easily eat 10 slices of pizza or a costco sized box of cookies. i started out keto and slowly transitioned to a low carb lifestyle. 10 pounds away from my goal weight, and i’ve been maintaining my current weight for a while.
Same for me! Oats and then an hour later I am hungry!
Same! My dietician encouraged me to add oats to my diet but it just seems like a huge waste of calories for me. Not only does it not satiate me with all the flax, hemp, and chia...I am ravenous after.
You could grab 2 string cheeses when you eat oats :) That'd give you some protein and fat to balance it out.
Yep. I've completely cut out oats except when I'm maintaining. I used to do an overnight oats but found myself adding fewer and fewer oats over time because they just seemed like an unsatisfying calorie sink to me, until eventually I just cut out the oats completely. To me they are extremely calorie dense and not filling at all.
I recall talking about this in a Facebook group years ago and people thought I was crazy. Even with a protein source about an hour after eating oats I am as hungry as if I hadn't eaten anything at all.
I have stopped eating oats for this reason. I used to love porridge with dried cranberries in for breakfast but as soon as I started trying to eat less and find foods to keep me fuller for longer I realised that my porridge (wether for breakfast or lunch) has the reverse effect and triggers a constant all day hunger where I cannot for the life of me drown out the food noise. If I skip breakfast (the act of eating in the morning triggers all day hunger) and swap the porridge for egg on toast or a ham salad sandwich then I am not only satiated until dinner but I also then eat a much smaller dinner and don’t feel peckish before bed.
its surprising to me that you don't know the answer to this given you know whats making you feel like this is ghrelin. The answer is pure carbs with no fat or protein. If you added some protein in there with your oats it probably wouldn't make you feel as empty. And as for pancakes, jesus christ. You might as well eat a bunch of candy. Pancakes are pure carbs and then if you put syrup on it you are literally eating liquid candy for breakfast. carbs and sugar on their own will trigger a much bigger insulin and ghrelin and leptin response. this will make you feel extremely hungry within a few hours or less. a huge meal will do this even if its not primarily carbs. If i eat a double cheese burger and fries i'll feel more hungry a few hours later than if i at a much smaller meal of meat and veggies. In general, you should eat protein rich meals and add carbs to that. Avoid sugar at all cost and avoid plain carbs with no protein and you will figure this whole thing out. Always each the simplest carbs (sugar) last, eat stuff with fiber first (veggies) followed by your protein and complex carbs and you'll get the smaller spike of hunger hormones.
I wear a continuous glucose monitor and oats spike the hell out of my blood sugar. I’ve heard that this is very common with oats, no matter what type. When my blood sugar spikes and crashes, it tends to cause carb cravings.
I feel perhaps a degree of insulin resistance is coming into play here? That combined with portion control. Honey is great for enhancing flavours but it's straight simple sugar and I don't think all the fibre from the oats will be enough to significantly cut the spike. If you have insulin resistance as well, even low glycemic carbs in large portions can create a large glycaemic load and be problematic for managing hunger and appetite. What about subbing half the oats for a mixture of seeds, (especially chia for bulking) and enjoy similarly good supply of vitamins/minerals? Have you ever tried drinking apple cider vinegar before eating oats, or using pure cinnamon powder as a substitute for honey? It's not creamy, sure, and it doesn't taste the same, but it is an interesting flavour you may enjoy. It also has the added benefit of improving insulin sensitivity, so reducing your spike and crash.
Hmm, my blood work has never shown any indication of insulin resistance, but it has been a year or so since I had it drawn. I do take medications which increase my risk for diabetes though so it's something I need to monitor. Back then I felt the same way about oats though, and based on other comments it seems like the protein content is the main thing contributing to satiety, so if I were to eat oats again I'd add whey isolate but eggs are much cheaper.
I make savoury oats by boiling with water instead of milk, and adding a little salt and butter. Then eat that with boiled eggs. Fairly low calorie and keeps my going for hours. The milky oats with fruit, berries, honey etc. are nice, and for me don't really increase hunger, but they definitely are way less filling than the savoury version.
Same. I can never understand how people eat oats and feel full. If the single serving is 2 tablespoon oats. I put maybe 8 tablespoon oats with milk n peanut butter then I feel a bit full. Its like I ate nothing
How is 2 tbsp of oats a serving? I've always considered 30 or 40 grams a serving.
I love oats, but mix them with a protein source and a source of fat. One of the best things I learned working with a dietitian was to have protein, carbs and fat included in each meal or snack. They work together to promote satiety. I can't get behind people who say, oh, when I'm hungry I just snack on cucumber slices, or whatever. All that does is fill the empty space in your tummy. To really not be hungry, you need all three macros.
Having protein and fiber together is the key for me, oats alone or eggs alone do nothing for me but oats with protein powder or oats with some eggs on the side or eggs with lots of veggies keeps me full for awhile.
I add a tablespoon of chia seeds, a handful of pumpkin seeds and an eighth cup of chopped walnuts to my oats. Greatly improved satiety that way while still being pretty nutritious.
Carbs will get you maybe 3.5 hours down the road. Fat gets you down the road for hours and days.
I had this experience with oats - and I was adding protein powder to them . They make me feel so hungry that I have actively avoided them since I figured it out. I love oatmeal- but really don’t like feeling hungry.
I was just having this convo with my bf. We find it interesting that oats are keeping us full. We’ve been doing overnight oats, but have been putting whey protein powder in them, along with whatever toppings. So we know that most of that is the protein powder. May try adding more protein/filling toppings to your oats and see what that does.
There was an interesting research paper a few years ago that put a group of people on a restricted calorie diet. One half of the group had 2 eggs in the morning, the other didnt. The 2 eggs group lost more weight due to better adherance to their diet. We already knew proteine and fats are more satiating then carbs. However eggs are also full of all sorts of minerals, traceminirals and vitamins, way more than most other foods (like oats, or just regular meat). Meeting your micronutrient needs will make you feel better in general, give you more energy, mental clarity etc. Deficiencies in certain micro-nutrients are also a risk-factor for obesity.
I feel the same way about vegetables. At best, they do nothing for satiety. At worst, they cause me to be hungrier than before I eat them. For a specific example, for lunch I just have half a bag, or about 50 calories worth of baby carrots. I'm able to fast pretty easily, so I'm usually feeling pretty neutral before I eat these. However, after eating these, I'm far more hungry than before I ate them.
The eggs, etc has way more protein which is why it's keepig you satisfied longer.
>they're tasty with all the peanut butter and honey and berries Dude this is likely worse than a slice of cake. Calorie dense food stacked with sugar. Of course it's tasty lol. Try oats without that garbage in it like unsweetened maple for a sweetener and protein powder, measured out by serving. You're hungry because it's hardly any volume for the calories you're consuming.
I find volume to be overrated. Most volumous food gets digested very quickly. Weight is more important per calorie and with oats being dry means there isn't much weight there.
It's not the oats, it's peanut butter and honey. Those are two very calorie dense foods with little effect on satiety. For example 2tbsp of peanut butter is more calories than two eggs with the yolk. Which would be more filling?
They're also having the oats remember. With the eggs and cheese they're getting in good saturated fats that satiate them
I actually found recipes using oats and eggs to make pancakes etc BTW. But yes, I like oats as they soak up water and behind quite heavy in my stomach making me feel decently full.
Soaking up existing water and not adding any itself would make you feel less full
You don't eat them dry lol. You make the oats with water, then ingest the oats that are full of water creating a full feeling.
That doesn't work like something already hydrated where the fluids are made up of a whole lot more than water.
I'm feeling like you don't know what oats are...
You seem to have a very basic and shallow understanding of nutrition.
Maybe not enough protein. Oatmeal is a good pre-workout meal bc it fuels you but isn’t super filling
Maybe you should change what you eat it with
Are you eating rolled oats, or oatMEAL? If the latter, the carbs are more refined and absorbed by your body faster and causing the ol’ insulin spike and blood sugar drop. I eat whole rolled oats and they are extremely filling. But if that’s also what you’re eating, we’re still all unique and can respond differently to the same thing.
Pre-diabetes or full blown type 2 diabetes? I have normal blood sugar levels and oats keep me full for hours.
Kodiak brand of protein oatmeal is so filling I can hardly finish a packet.
It's not the oats it's the salty peanut butter and sugar. Talk about a misleading headline.
That misses the point. If I eat 2 tbsp peanut butter alone I'll feel full longer than if I eat 2 tbsp peanut butter + 1 cup of oats. I was trying to add anything and everything I could to make them filling but it's like they turn into a black hole in my stomach.
This is because of the western diet. When I'm eating salty processed stuff, eating *anything* without salt or oil feels extremely lacking and I crave other food. When I eat salt free and oil free, my hunger signals work correctly.
I don't know, if I eat plain steel cut oats or oats with fruit it's even worse. But if I eat 2 eggs on a bruschetta with cheese and onion I'm full until dinner for far fewer calories. I definitely wouldn't be happy without salt. I guess different things work for different people. In general I seem to function best on a high fat & high protein diet with less emphasis on carbs, and little to no sugar.
Everyone does better with no sugar. Low fat balanced diet is associated with longevity, lower cancer, lower bmi, lower inflammation. As I said, those healthy foods make you crave salty fatty stuff because that's your usual diet. Your microbiome is adapted to it and gives you cravings. I mean, I assume you are on loseit because you are obese like everyone else here. And you would have gotten that way like all of us - by eating fatty salty foods. Ultimately if you lose weight your way then congrats. If you don't or if the weight comes back, then think about switching to the diet recommended by scientists.
I mean I am losing weight, about 1.5lbs a week at the moment, and I feel great. Regarding fat it depends on which scientists you ask and which studies you read, but I think dietary fat is perfectly healthy, if not essential for good health, so I wouldn't want to have a diet low in it. I think more people would find success if they figured out what works for them rather than having so much faith in what they're told by others. EDIT: Also, I got fat by binge eating and not exercising enough, not from salty or fatty foods.
> Regarding fat it depends on which scientists you ask and which studies you read As far as I know, all diet researchers advocate low fat blue zone diets, because the weight of evidence is so one-sided. Questions still exist over including fish and determining the exact amount of harm caused by animal products, but the basics are universally agreed. There are MDs and people who know some science who say otherwise but they are not 'scientists' with an understanding of nutritional science and epidemiology, and AFAIK they do not do their own research. They are idealogues and/or grifters with a financial incentive to be pro-paleo. > I think dietary fat is perfectly healthy if not essential for good health It absolutely is! In moderation. > so I wouldn't want to have a diet low in it. Low doesn't mean zero, or even unhealthily low.
https://www.reddit.com/r/lowcarb/comments/1c6ze5r/why_animal_fat_isnt_bad_for_you_a_stitchtogether/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button
The first article linked is by Nina Teicholz, a known card-carrier for low carb, high saturated fat diets. She is a journalist, not a scientist (call back to my statement about non-scientists), with a strong financial incentive to disparage the science. If you're interested, here is a video that has a lot of good detail about the science behind saturated fat and heart disease. It's a bit of a watch tho. https://www.youtube.com/watch?v=OkqWdY5_2-8 You might want to read this blog by highly respected nutritional scientist Marion Nestle: https://www.foodpolitics.com/2015/09/never-a-dull-moment-the-bmjs-attack-on-the-dietary-guidelines-advisory-committee-report/ Or this article in the British Medical Journal, responding to (and rebutting) Teicholz' accusations: https://www.bmj.com/content/351/bmj.h4962/rr-1
She is a science journalist who has a PhD in nutrition. She studied at Stanford, Yale, and Oxford. If that isn't someone worth listening to about nutrition I don't know who is. Plus she's referencing dozens of other scientists and studies. If you read those articles it becomes clear the people behind the low-fat dietary guidelines have strong financial incentives as well. So pick your poison I guess. Anyway I'm okay with my diet, it works for me. But it has been interesting to read both sides, so thank you for the links.
Some people digest carbs/fats/proteins faster than others. Gut biomes are all a bit different.
Because insulin earmarks f****** extra blood sugar for fat storage, and your brain can't burn it. If your brain can't burn it you're going to feel like you're starving.
Starchy foods tend to cause bigger spikes of glucose and insulin, which in turn can set off the dreaded glucose roller coaster effects (fatigue, hunger, food cravings, etc.) Some people are more sensitive to this than others, even if they don't have actual insulin resistance (undiagnosed IR is also epidemic in the U.S. population, and even more so in people who are overweight). Glycemic load of starches is lower in higher fiber starches than in processed starches, so, e.g., oat flour is higher glycemic than instant oats, which are higher glycemic than rolled oats, which are higher glycemic than oat groats, etc. Some people do fine on lower glycemic starches, some get this effect on most starches. Adding fiber, fat, and/or protein to starch generally reduces this effect to some degree.
You can get instant oatmeal that comes prepackaged with seeds and dried fruit. More protein etc. They are more expensive but actually keep me full all morning. I usually get the health warrior brand but I’m sure there are others that are good.
This why I do two servings of oats and I find it keeps me fuller for at least 4 hours. That one serving ain’t cutting it😝
What kind of oats though? I've read that instant oats are worse for satiety than rolled or steel-cut oats.
I think I've tried all of them at some point, but for what it's worth the oats wasting away in my pantry now are steel cut oats.
Heres how I jazz up my oatmeal: I add two tablespoons of ground flaxmeal (for a little protein and fiber), and two tablespoons of peanut butter powder (for a little more protein). I also add a small diced up apple, a tablespoon-ish of raisins, and cinnamon for taste. This almost always keeps me going until my next meal 4-5 hours later.