Last week we discussed a study completed with 20-70 year old obese ladies and the positive effects of eggs for breakfast. This week we review another study completed, but this time with adult men.
Two groups were chosen and they were fed on differing occasions isocaloric breakfasts of either eggs of bagels. The groups had blood samples drawn at baseline and at 30, 60, 120, 180 minutes post breakfast. Blood levels of plasma glucose, insulin, and appetite hormones (leptin, ghrelin, etc) were recorded at each blood draw.
The subjects who consumed the bagel breakfast consumed more calories at lunch and for the next 24 hours post breakfast than the eggs group. All subjects filled out Visual Analog Scales to assess feelings of fullness and hunger and the group who consumed the bagel reported much higher feelings of hunger and less satisfaction than did the egg group. The bagel group also had increased ghrelin, insulin, and blood glucose values relative to the eggs group.
Ghrelin – is s hunger stimulating hormone produced by the pancreas and stomach. Ghrelin is the opposite of leptin (a satiation hormone
If one is interested in weight loss one of the best strategies is to consume healthy high protein and smart fat breakfast. Eggs can be just that. It is found in research that higher carbohydrate breakfasts will cause increased caloric consumption throughout the next24-36 hour period and high insulin (storage hormone) and ghrelin (hunger inducing hormone). This is s recipe for disaster when goals are weight loss. Controlling appetite and satiation are key, start your day with a eggs and you are one step closer than yesterday.
I definitely notice that I don’t get hungry as quickly if I have a protein rich breakfast mainly consisting of 2-3 eggs + bacon/sausage. Whenever I get rushed for breakfast and opt for cereal (I know, bad!) I notice I get hungry a lot quicker and end up snacking in the morning.
On the heels of Coop’s health post, I also wanted to say that my recent annual check-up resulted in healthy LDL, HDL and triglyceride levels and according to my doc, my kidney and liver functions were perfect. This is after a year or so of eating eggs + bacon/sausage for about 90-95% of my breakfast meals. Oh for those who know me know that I drink whipping cream with my protein shakes 2-3 times per week. I’m convinced that a Paleo-centric diet along with a low amount of carbs (yes I still eat rice!) can lead to great health results. Hey my doc agrees on this point too!