Karmactive Staff
Have you ever thought about why exactly some foods keep you feeling full way longer than others? Scientists have found an answer in fibre – specifically a type called beta-glucan that’s found in everyday foods like oats and barley.
“We know fibre is important and beneficial,” says biomedical scientist Frank Duca from the University of Arizona. “The problem is that there are so many different types of fibre.”
Duca’s team recently discovered that beta-glucan does something special in our bodies. It helps control blood sugar and reduces body weight, working in ways similar to popular weight-loss medications like Ozempic.
The numbers tell an important story. Most people need 25-30 grams of fibre daily. But Dr Carrie Ruxton, a diet expert, found that 9 out of 10 people don’t get enough fibre in their meals.
“This gap not only affects our health but makes it harder to lose weight,” Ruxton explains.
What makes oat beta-glucan special? When we eat it, it forms a gel-like substance in our gut. This slows down digestion and helps us feel full longer. It also feeds helpful bacteria in our digestive system, creating a substance called butyrate that helps release GLP-1, a natural protein that regulates appetite and blood sugar.
But fibre isn’t the only player in weight management. What you eat for breakfast matters too, says nutritionist Mark Gilbert.
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“The kinds of foods you eat for breakfast determine your hunger and appetite levels for many hours afterwards,” Gilbert states. His work with high-protein breakfasts shows they reduce food intake at later meals compared to typical toast or cereal breakfasts.
Want to put this knowledge to work? Here are some proven examples that work well:
Greek yoghurt with fruit (check labels for highest protein content), a thin bagel with smoked salmon and cream cheese provides 26 grams of protein for just 250 calories, and eggs with vegetables offer quality protein with fibre-rich foods.
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The science behind this is straightforward. Protein-rich foods help reduce the hunger hormone ghrelin and keep blood sugar steady, which helps avoid sudden food cravings.
Studies found that participants who ate oats regularly experienced greater weight reduction compared to those who didn’t. They also saw improvements in their cholesterol levels and had more stable blood sugar.
While the beta-glucan findings come primarily from studies on mice, other research on humans shows promising results about oats and protein for weight management. These studies strengthen what we’ve long suspected – that certain fibres and proteins play key roles in managing weight effectively.
