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.
Hard boiled ping.
And we just bought four peeps with two more on the way. I’m currently building the chicken coop.
I’m not sure I’m buying that one. Eggs never leave me full for long. Maybe these guys didn’t eat as much at the buffet because they had a mid-morning snack.
I am not sure that Humpty Dumpty would endorse this.
I had no idea that the egg nutrition center was in Hillary Clinton’s home town.
right on!
ever notice how the advocates of high carb, low fat, low protein, low cholesterol (anti-egg....) diets are all fat?
remember the food pyramid? they actually adovocated like 6-12 servings of grains a day. what a bunch of fat-asses. yet another reason for your kids not to be in public school. the lard butts there can’t even get freakin’ NUTRITION right!
A egghead must of wrote it!
The evil “Big Egg” cartel must be stopped.
I think when you checked the fine print, a "serving" was three grains of rice. I eat eggbeaters with cheese shreds most mornings - I keep a container in the fridge at work. It's too bad the protein difference is so great, but I'm still not transporting whole eggs to the office.
bump
I had scrambled egg whites with diced tomatoes, red onions, cilantro and mozzarella cheese this morning. High protein, very low cholesterol.
Big Egg will be but a shell of its former self.
Egg Beaters are good, I like making eggy sammiches using some square bowls to cook them in the Microwave so they will fit on a piece of bread.
It is addicting, I bought a dozen early last spring, we now have 65 birds. They will all be laying by the end of this month. We should be getting 4-5 dozen eggs a day.
They are so much fun.
Nothing like Scrambled eggs, fried Balogna, and Home fries to take away the hunger pangs.
Eggs make me lose my appetite, so the article is probably correct.
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