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.
The Incredible tipped me off...
The Incredible tipped me off...
"The incredible, edible egg."
I find this VERY interesting. For years, my husband and I ate breakfast out, even after he was diagnosed with diabetes II. He always ate omelets. He began to notice that his blood sugar was lower after those breakfasts even though he ate potatoes as well. We’ve wondered for years if eggs weren’t significant in lowering blood sugar.
Eggs make me sick to the stomach.
I like them flavor wise.
But they (and certain other foods) turn on the bile maker to high and all the while stick sore in my stomach untill the yellow bile overloads to push them through painfully fast or worse they come back up.
With that lovely vision I wonder if a better point would be that a high protein food for breakfest would help curb the appitite for the day.
For some reason a very Large Virgin Mary (homemade ingrediants) with a celery stalk brings my morning fasting BG down to 118 and suppresses my appitite very well.
To each his own body need IMO.
Egg,potato and chorizo burrito from Oscars drive through.
That I guarentee will put you to sleepy land and no worries about eating lunch you’ll be asleepin
Also in 1995 a study of obese women and satiety from eggs at breakfast resulted in the same assessment
I am continually amazed at how often science confirms what Mama always told us: eat a good, hearty breakfast, preferably of eggs, bacon and OJ.
LOL Clue!
I looked at them once but the price turned me off rather spend $$ on something else tasty in the market.
Yuk.
I would rather eat a half a PB/Jelly sandwhich for breakfest.
Yum.
I like anchovies myself.
I know, right? It wasn’t just one time.. the dog would always refuse them! So I stopped eating them myself. Real eggs are the single most nutritious food out there.. I love them.
This is simply Atkins, and it works. If I add Carbs to breakfast I am hungry the rest of the day. I am 40 pounds lighter now than I was 6 years ago, and Atkins is the only explanation. Because I consume tons of calories, blood sugar is fair, never had a HbA1c above 5.
<fried Balogna,
Man, that takes me back! My mother would also slice up hot dogs and put them in the scrambled eggs. Yum.
My tastes have matured since then, but yeah, I remember fried balogna, fried spam, and fried scrapple for breakfast (not at the same time).
Cant believe the price of scrapple now.
Like I said in the rest of the post, eggs are not filling for me, not in the short term and even less so in the long term. I don’t have to add carbs but there needs to be something much more than eggs. I’m 75 pounds lighter than I was 6 years ago and it’s all eating less/ smarter and getting more exercise.
Eating any kind of protein at breakfast keeps me going until almost dinner time.
Trust, but verify. I thought about restricting dietary protein when someone unfortunately progresses to chronic renal failure, but I forgot to link it.
So, better late than never. Take care of yourselves, especially if your kidneys have become affected. Diabetes can be complicated.
LOL! Funny yoke!
The wife and I worked on a very remote cattle ranch in Nevada for a couple of years and the owners had layers. I had never been around chukes before and got a kick out them. They are pretty cool.
LOL! A coffee and sour cream donut from 7-11 keeps me feeling “full” until mid-afternoon.
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