Appetite-suppressing bread with fiber, protein, dried fruit can reduce calorie intake between meals
04/01/2018 // Zoey Sky // Views

According to a team of researchers from the University of Granada (UGR), cereal-based bread can soon help individuals curb their appetite more effectively than other types of bread.

The researchers, led by Professor Ángel Gil Hernández and Dr. María Dolores Mesa García at UGR's Department of Biochemistry and Molecular Biology II, collaborated with Puratos, a company that offers various bakery products like bread mixes and topping for the study.

The extensive study looked into the potential benefits of a cereal-based bread fortified with dried fruit, proteins, and soluble fiber. The fortified bread helps suppress the appetite, and it is more effective than traditional types of bread.

The appetite-suppressing bread was designed to minimize food consumption between meals, effectively controlling an individual's energy intake.

The cereal-based bead contains several kinds of flour (like oat, spelt, and wheat) and 22 percent dried fruit (such as apricots, figs, and raisins). The results of the study showed that eating the cereal-based bread "sates the appetite more than standard breads and alleviates hunger in healthy adults." (Related: Curb your appetite naturally.)

Dr. Carolina González Antón, a co-author of the study, explained that consuming high-fiber foods can help satisfy hunger since they reduce snacking. They also help manage energy intake and promote healthier eating habits. The researchers noted that the high-fiber bread used in the study is a suitable breakfast food.

Dr. González Antón added, "Skipping breakfast is a common phenomenon, and too many pastries, sweets, and juices are consumed as part of this meal. Such eating habits are associated with excess weight and obesity. Cereal-based bread which is rich in soluble fiber, proteins and dried fruit provides a balanced breakfast solution that is quick and easy, improving appetite as well as glycemic and insulinemic responses."


The study observed participants aged 18 to 29 years old. The volunteers ate breakfast daily and their diet included bread.

The experimental group's breakfast included the cereal-based bread and a glass of water. On the other hand, the control group's breakfast consisted of sliced white bread (85 grams [g]), jam (10g) and margarine (2g), and a glass of water. The results that analyzed the levels of satiety were very positive for the appetite-suppressing cereal-based bread.

The study's results were published in the Journal of Nutrition. The results were also included in the systematic review of bread and satiety carried out by the same research group and it was also published in Critical Review in Food Science and Nutrition.

Natural appetite suppressants

If you're trying to live a healthier lifestyle by cutting down on your snacking, try some of the natural appetite suppressants below:

  • Caralluma fimbriata - An herb traditionally used for appetite suppression, Caralluma fimbriata has also been used to enhance endurance.
  • Fenugreek - An herb from the legume family, fenugreek has a high fiber content. The herb can help slow down stomach emptying and delay carbohydrate and fat absorption, which curbs appetite and improves blood sugar control.
  • Glucomannan - A popular soluble fiber, glucomannan is effective for weight loss. It helps reduce appetite and decrease food intake.
  • Green tea extract - Green tea extract has caffeine and catechins, which can both boost metabolism, burn fat, and help with weight loss.
  • Yerba mate - Yerba mate is a plant with energy-boosting properties, and it can help boost glucagon-like peptide 1 (GLP-1) and leptin levels. These two compounds can help increase satiety levels and decrease appetite.

You can read more articles about natural ways to get in shape and curb your appetite at

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