Posted on 04/06/2010 9:00:43 AM PDT by decimon
New research reports that eating protein in the morning helps manage hunger
Park Ridge, Ill. (April 6, 2010) – A new study demonstrates that eating protein-rich eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. The study, published in the February issue of Nutrition Research, found that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they ate a carbohydrate-rich bagel breakfast of equal calories.(1) This study supports previous research which revealed that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 percent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.(2)
"There is a growing body of evidence that supports the importance of high-quality protein in the diet for overall health and in particular the importance of protein at the breakfast meal," said Maria Luz Fernandez, Ph.D., study author and professor in the department of nutritional sciences at the University of Connecticut. "We examined two typical American breakfasts, and the participants' self-reported appetite ratings reveal that a protein-rich breakfast helps keep hunger at bay."
A Closer Look at the Study
Twenty-one men participated in this study and each ate two different test breakfasts. On one test day the participants ate an egg-based, protein-rich breakfast including three scrambled eggs and one-and-a-half pieces of white toast. On another test day they ate a bagel-based, carbohydrate-rich breakfast including one plain bagel, one half tablespoon of low-fat cream cheese and six ounces of low-fat yogurt. The two breakfasts contained identical calories, but when the men ate the egg-based breakfast the researchers observed that:
* the men ate roughly 112 fewer calories at a buffet lunch three hours following the egg breakfast compared to the bagel breakfast * they consumed approximately 400 fewer calories in the 24-hour period following the egg breakfast * blood tests showed that ghrelin, the hormone that stimulates hunger when elevated, was significantly higher after the bagel breakfast
Protein Makes Breakfast Incredible
"Starting the day with a high-quality protein breakfast like eggs is a great tool to promote long-lasting fullness and reduced calorie consumption," said Helenbeth Reynolds, M.P.H., R.D., registered dietitian and nutrition consultant. "For only 70 calories, eggs are a compact, nutrient-rich source of high-quality protein, and nearly half of an egg's protein, along with many other nutrients, is found in the yolk, so I always encourage eating the whole egg."
Quick and Easy Egg Breakfasts
Reynolds suggests these tips to make a protein-rich breakfast incredibly quick and easy:
* For a speedy and satisfying balanced meal, beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 60 seconds and add it to a toasted whole-grain English muffin. Top with low-fat cheese and a slice of tomato. * Keep hard-cooked eggs ready and waiting in your refrigerator to grab as part of breakfast on the run. * Bake a batch of egg and vegetable Muffin Frittatas ahead of time, and quickly re-warm in the microwave for a delicious and filling, protein-packed breakfast.
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For More Information
* To learn more about high-quality protein and the nutritional benefits of eggs, visit the Egg Nutrition Center at www.enc-online.org. * For more protein-rich egg recipes and preparation tips, visit the American Egg Board at www.incredibleegg.org.
1) Ratliff, J., Leite, J.O., de Ogburn, R., Puglisi, M.J., VanHeest, J., Fernandez, M.L. (2010) Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30, 96-103.
2)Vander Wal, J.S., Gupta, A., Khosla, P., Dhurandhar. (2008). Egg breakfast enhances weight loss. International Journal of Obesity, 32, 1545-1551.
Egg whites are the best protein for your body period. Egg whites and oatmeal in the morning.
I agree that simple(r) carbs indeed ultimately cause hunger, just as you say, when the insulin spike declines. I eat a lot of protein too and try to eat “healthy fats” like (most) nuts.
Bingo. I lost over 100 pounds6 years ago. How did I get that big? I put on weight very easy. I have to be careful what I eat. In high school and college I ate what I wanted but I mowed grass and did yardwork to make money. So I burned off everything I ate. Well got married ate like I did before so I gained. Now I eat right and excercise hitting 40 and feeling great. Breakfast is the single most important meal to losing weight and maintaining. And keeping adult beverages to a minimum.
I must have 50 cans of sardines in my pantry!
High quality protein, and everybody knows about the essentials of fish oils.
And a few fins thrown in. Gotta get yur minerals, ya know!
;-)
I eat hard boiled eggs and baked chicken throughout the day, sometimes canned tuna. It helps keep me alert.
Which came first, the bake or the boil?
I see your post about egg whites and oatmeal. If I remember correctly, the oat grain, as in oatmeal, is very low in carbs compared to other grains such as wheat and rye. As it happens, I LOVE oatmeal (I'll eat it dry right out of the container or pour it dry into a bowl and add milk when I'm too lazy to cook it ... I eat a LOT of oatmeal), so my "carb" fix tends to be low carb anyway. If you're interested, I have a FABULOUS recipe for buttermilk oatmeal pancakes, high in calcium, D, and relatively high in protein, as well as low-carb and filling.
With regard to the egg white ... I have a pretty good track record with predictions. I KNEW that the ridiculous "eggs are bad for you" thing was wrong from the git-go, and so did the wiser (and healthy, trim) elders in many generations of family. I knew that hydrogenated vegetable oil (shortening, margerine) was worse for you than butter or lard YEARS before that truth was made public, back when they were promoting the health benefits of stuff like Crisco and margerine!!!! Like doctors promoting smoking on TV in the 50s! High-numbered sun screen, importance of dairy for those who can handle it (there, genetics really DO come into play RE lactose intolerance) and the foolishness of thinking that soy can substitute for animal protein ... I trust my hunches because they've been right.
My hunches tell me that while in the short run it looks smart to toss the yolk and eat only the white, that in a decade or two, they're going to say (officially ... wouldn't surprise me if it was already known but too unpopular to publicize, as with the hydrogenated vegetable oil thing) that you need the whole package -- the yolk and the white -- to get the maximum nutritional benefit that is balanced to work best. I have a hunch that the protein you get from the egg whites is missing something provided in the yolk, and that the body metabolizes it less efficiently than it would otherwise. Just a hunch. EAT THEM YOLKS!!! Trust God and nature to have put it together in the best package. HE knew what He was doing.
Yolks are high in cholesterol? I have a family history of high cholesterol.
Maybe oatmeal will help battle the cholesterol? I've read that some studies indicate that oatmeal actually reduces the bad cholesterol; it would explain why folks in Scotland and other places where porridge is eaten often, can be healthy while still eating diets generally pretty high in cholesterol. Then again, scotch whisky (nectar of the Gods) also probably has wonderful health benefits with regard to cholesterol!
Whatever you're doing is wonderful, though -- to lose 100 pounds and keep it off is very admirable! Kudos to you!!!
Fortunately my Cholesterol is 180
Cool! Thanks for the tip!
Try throwing a chunk of it in with some Cabbage and potatoes.
The only trouble with Spam is that is no longer cheap. I can buy a canned ham just as cheap.
I like ‘em. Probably going to be banned under some “sustainable living” pretext. Thanks decimon.
Good one!
I am THE Eggman
FReepmail me if you want on or off the diabetes ping list.
P.S. It's interesting even if it's a small study sponsored by the Egg Council or whatever egg outfit.
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