Can these 6 breakfasts really keep you full for six hours? Dietitian weighs in

A recent post from the popular Instagram account Eatinghealthyfeed claimed that certain breakfasts can keep a person full for six hours. The list included protein-rich options such as oats power bowls, egg and avocado toast, and Greek yoghurt parfaits. However, a dietitian weighs in on whether any breakfast can truly keep everyone satiated for six hours.

Dt Shalini Bliss, Head of Dietetics at PSRI Hospital, explains that while a high-protein breakfast can promote satiety, the duration of fullness varies from person to person. "A high-protein breakfast can help you feel full longer, but that doesn’t mean everyone will be satiated for six hours," she says. Satiety is influenced by several factors, including fibre, healthy fats, total calories, portion size, and individual metabolism.

Bliss recommends a balanced breakfast that includes a mix of protein, fibre, healthy fats, and complex carbohydrates. Protein sources like eggs, paneer, Greek yoghurt, milk, and sprouts can promote fullness, while fibre-rich foods such as oats, fruits, vegetables, and whole grains can slow digestion and contribute to longer-lasting satiety.

Healthy fats, found in nuts and seeds, also play a role in increasing satiety. Complex carbohydrates, like those in whole grains and oats, provide sustained energy and prevent energy dips.

The key to a filling breakfast lies in how the foods are combined. For example, oats cooked with milk or yoghurt and topped with fruit, nuts, and seeds are more filling than oats alone. Pairing eggs with vegetables and whole-grain toast or roti, or incorporating Greek yoghurt with fruit, oats, and seeds, can also create a more balanced meal. Even smoothies, often considered a healthy breakfast option, should contain a source of protein, such as Greek yoghurt or milk, along with fruit, oats, or seeds.

Bliss emphasizes that the idea of a six-hour fullness is overly simplistic, as hunger varies between individuals based on factors like portion size, activity levels, sleep, metabolism, and previous meals. Therefore, the ideal breakfast should combine protein and fibre with healthy fats and complex carbohydrates in moderation.