Raw food diets might be fueling interest in raw oatmeal for appetite suppression, but it's far from a new trend. Muesli, a hearty cereal developed by Swiss nutritionist Dr. Maximilian Bircher-Benner, dates from the late 19th century and often features raw oats. Uncooked oats contain significantly more resistant starch than cooked oats, according to researchers from Deakin University in Australia who reported their findings in the July 1992 issue of "American Journal of Clinical Nutrition." Resistant starch's slow impact on blood sugar, along with oatmeal's soluble fiber, might help suppress your appetite.
Step 1
Eat muesli made with raw oatmeal for breakfast. Create your own healthy cereal by adding raisins or slices of apple to rolled oats. Top with milk, juice, yogurt or almond milk for a traditional and filling breakfast. Add nuts for protein if you don't use dairy.
Step 2
Add raw oatmeal to fruit and nuts for a carry-along snack mix. For example, combine 1/3 cup of old-fashioned oatmeal, 1 tbsp. of raisins, 1 tbsp. of walnuts and a generous sprinkle of cinnamon in a reusable serving-saver container to take to school, work or the gym.
Step 3
Make a smoothie with 1/3 cup of raw oatmeal, 1 cup of yogurt and 1/2 cup of fruit and ice cubes. Alternatively, make a nondairy version with 1 cup of almond milk and 1 tbsp. of walnuts instead of yogurt. Consume the smoothie for lunch to satisfy your hunger and suppress your appetite for the afternoon.
Tips and Warnings
- Resistant starches aren't fully digested, so they have a lower impact on your blood sugar than more easily digested starches. Combining raw oatmeal with protein from dairy or nuts provides carbohydrates and protein for sustained energy. Choose low-fat or nonfat dairy products to limit saturated fat in your diet. Eat a balanced diet. Fad diets that emphasize one food or cut out entire food groups can lead to nutritional deficiencies.
- Consult your doctor about any medical concerns.
Things You'll Need
- Old-fashioned oatmeal, or rolled oats
- Fresh or dried fruit such as apples or raisins
- Milk, nondairy milk substitute such as almond milk, yogurt or juice
- Nuts, optional
- Cinnamon, optional
References
- Epicurious: Food Dictionary - Mueslie
- "American Journal of Clinical Nutrition"; Measurement of Resistant Starch: Factors Affecting the Amount of Starch Escaping Digestion in Vitro; J.G. Muir, et al.; July 1992
- "European Journal of Nutrition"; Oat: Unique Among the Cereals; Masood Sadiq Butt, et al.; March 2008
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