We’ve known for eons that fiber helps us eat less during meals. It absorbs water in our stomaches, making us feel fuller, faster.But new research has shown that a high fiber breakfast can actually help us eat less all day.
Scientists from the University of Liverpool gave 90 participants a fruit smoothie for breakfast that contained a giant dose of fiber (either 20 or 30 grams, which is equivalent to our recommended total fiber intake for an entire day). The participants ate less at both lunch and dinner, and their caloric intake was lower than those who ate no fiber with breakfast.Those who consumed the 30-gram dose ate 5 percent fewer calories at both lunch and dinner combined. Based on a suggested 2,000 calorie diet, that’s subtracting about 100 calories daily. Over a month, that’s enough to lose 1 pound of fat.
“This study demonstrates high fiber food products, which make you feel fuller, could provide a potential solution to weight management,” affirms lead psychologist Jo Harrold.It’s encouraging to think that a healthy choice at breakfast can impact our entire day of eating. We’re extrapolating a little here, but we’re offering an educated guess that being less hungry at a meal will also help us make healthier food choices. We won’t experience the drop in blood sugar that causes us to make rash food decisions, crave carbs and turn into hangry, fight-picking psychos.
All of the above is great for your beauty (healthy food choices equal better skin and hair) and even better for our confidence, which is the most beauty-benefitting feeling of all!Now, 20 to 23 grams of fiber in one serving is a lot. For this study, researchers used a new satiety ingredient called Weightain, which food companies can incorporate into their products. It contains a combination of fiber sources, including a viscous hydrocolloid (which absorbs water and expands in your stomach) and whole-grain corn flour.
The current recomended total dietary fiber intake is 25 to 30 grams per day from food—and the average American consumes only 15 grams. According to CNN, a one cup serving of General Mills Fiber One Cereal delivers 28 grams of fiber. Guess what we’re having for breakfast tomorrow?
READ MORE: Does Fiber Cancel Out Carbs?