Oat Soluble Fiber Influences Blood Sugar Control, But Not Appetite


A randomized, placebo-controlled, crossover trial published in The American Journal of Clinical Nutrition found the soluble fiber in oats (oat beta-glucan) affected blood glucose and insulin levels and slowed the movement of food from the stomach into the intestines, but it did not significantly affect appetite or food intake at subsequent meals. Sixteen males and 12 non-pregnant females between the ages of 18 and 60 years consumed breakfasts with varying amounts of oat beta-glucan. Compared with a beta-glucan-free cereal, oatmeal with four grams of oat beta-glucan significantly reduced glucose and insulin levels and delayed the emptying of the stomach, but everyone chose to eat similar amounts of pizza when it was offered three hours after breakfast. Oatmeal and other foods high in soluble fiber (like beans, apples, and barley) can help with blood sugar control (and they have been found to lower blood cholesterol levels as well), but they may not help reduce hunger.


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