Eat Eggs to Feel Fuller Throughout the Day
Not all breakfasts are created equal: recent research suggests that a morning meal of high quality protein in the form of eggs could make you feel fuller longer and could reduce your caloric intake during lunch.
The findings were presented at the 19th European Congress on Obesity in Lyon, France, which took place the week of May 9, 2012. The researchers, who work for Pennington Biomedical Research Center, reported that the study is currently under review by an unnamed academic journal.
The researchers recruited 20 obese men and women between the ages of 18 and 60. For one week, each participant ate an egg breakfast, then completed a one week washout period, then consumed a wheat protein breakfast for another week.
The participants were given meals that matched in weight, calories, percentage of carbohydrates, protein and fat. The only difference was the biological value (BV) of the proteins. BV which measures how well the body can absorb and utilize the protein. Eggs have a BV of 100, while wheat protein has a BV of 42.
On the first and the last day of each breakfast trial, the participants were given lunch 3 hours after breakfast. During those meals, the researchers collected data via blood samples and questionnaires, and observed how much the participants were eating for lunch.
The participants reported feeling fuller following the egg breakfast, compared to the wheat protein breakfast. This was supported by the blood samples, which showed lower levels of ghrelin, the hormone that tells your body when it's feeling hungry and higher levels of PYY, the hormone that tells your body that it's feeling full. The researchers also noted that the participants ate less overall during the egg breakfast week than during the wheat protein breakfast week.
When we eat foods that contain protein, the body breaks it down into amino acids. These amino acids are necessary for building muscle and blood. Protein helps with tissue repair in the event of an injury, keeps the immune system functioning properly and provides energy for the body.
If you're adding eggs to your daily diet, make sure not to cook them with too much oil, butter, or cheese as these high-fat foods could detract from the positive health benefits you can get from eggs. Consider boiling or poaching your breakfast eggs for the best results.