American researchers found that people who ate an egg for breakfast were less hungry by lunch time than those who had cereal. Blood tests also reveal that the satiety hormone levels were also higher for those people. The hypothesis is that the satiation is caused by the higher quality protein levels in the egg.
A new research shows that eating a scrambled egg for breakfast makes you less hungry and assists with losing weight.
The researchers found that people who strictly ate eggs weren’t as hungry during lunch time, in comparison to those who had cereal. The subjects also had blood tests to locate the hunger and satiation hormones that showed a clear advantage with those who ate the egg.
In a new study conducted in the USA by researchers at Louisiana State University, 20 healthy volunteers were asked to eat a breakfast that included 2 scrambled or cooked eggs or a bowl of cereal every day for a week. The servings had the same calorie value, the same amount of protein, carbs and fat.
During lunch the subjects were asked what their hunger level was. At the beginning of the meal they had an open buffet to choose from, and what their choices of food were written down. Every subject had blood tests during the experiment to check the Ghrelin hormone and the PYY satiation hormone.
The findings showed that the subjects’ feeling of hunger was linked to high Ghrelin levels. Among the group that consumed cereal for breakfast the levels were higher before lunch, whereas those who had an egg for breakfast had a lower hormone level.
In addition, the level of the PYY hormone, in charge of the satiation feeling, was also tested. This hormone’s level was lower among the subjects that had cereal, compared to those who had an egg, who had a higher level of the same hormone.
The researchers put much emphasis on the fact that the egg and the cereal both had the same amount of protein, therefore concluding that the satiation feeling caused by the egg wasn’t related to the amount of protein, but rather by the Protein’s high quality in the egg and it’s natural components. “The egg’s protein had a higher quality than the vegetable protein”, said the head researcher, Dr. Nickhill Dorner. “It goes without saying that losing weight requires exercise and cutting down on calories. An egg is not a miracle medicine, but can definitely help the weight loss process with the feeling of satiation it creates.”
eating an egg everyday at breakfast to keep hunger under control- does that include the egg yolk ?
Hi, Ibadah. Yes! It is the protein that seems to do the trick, and there is protein in the yolk.
By Dr. Mercola
The idea that eggs, as a source of saturated fats, are unhealthy and promote heart disease is a complete myth. While it’s true that fats from animal sources contain cholesterol, this is not necessarily something that will harm you. On the contrary, the evidence clearly shows that eggs are one of the most healthful foods you can eat, and can actually help prevent disease, including heart disease.
For example, one 2009 study discovered that the proteins in cooked eggs are converted by gastrointestinal enzymes, producing peptides that act as ACE inhibitors (common prescription medications for lowering blood pressure). This certainly flies in the face of ‘conventional wisdom,’ and the latest findings support the stance that eggs are in fact part of a heart-healthy diet.
Although egg yolks are relatively high in cholesterol, numerous studies have confirmed that eggs have virtually nothing to do with raising your cholesterol. For instance, research published in the International Journal of Cardiology showed that, in healthy adults, eating eggs every day did not produce a negative effect on endothelial function (an aggregate measure of cardiac risk); nor did it increase cholesterol levels.
I have read that all form of eggs are good for you, except scramble eggs. The reason is that oxidation of the yolk by the scrambling process has a negative effect on the egg.
Now, I scramble one egg and put sunny side up egg on the top .
I have to watch my cholesterol. I do like an egg in the morning. My hubby and I have 1 whole egg with egg substitute added to make 4 eggs, we add minced onion, or flash dried scallions,scrambled in. There is so much you can add for flavor and the substitute blends well with the whole egg.
I have known this for years. When I worked, if I wanted to make to lunch without feeling like I was starving, I had two scrambled eggs and was without hunger until lunch, even if I didn’t have anything else – toast, fruit or meat.
Hi, Heather. In all likelihood, this would hold true for lean chicken, yes.
Hi, grannycaz. Yes, you would most likely get the same benefits from the egg white, because apparently the secret is in the protein.
I am wondering if the same would hold true then to eat lean chicken breast in the morning if you are watching your cholesterol levels?
I’m a newbie, but here’s an old favorite. Smoosh several cloves garlic. beat eggs, add garlic. Toss in parsley, Parmesan cheese. Other fine-cut veggies, low-fat Mozzarella may be used. Cook slowly in olive oil. Superb!
Back when the Atkins diet was popular, I went on it. Of course you eat a lot of eggs, bacon and such that you would think would cause your cholesterol to rise. On the contrary, my doctor was astounded that in fact, my cholesterol went in the opposite direction. Fewer carbs!!
This makes sense. I am more satisfied after a breakfast containing eggs. My concern is on cholesterol amounts. Would you get the same benefits eating egg whites in place of the whole egg?
Hi, Mickey1966. Sources of high-quality protein also provide good satiety – dairy, nuts, and soy (organic, of course) are all gluten-free options.
Hi, atheen. See our recently published article on eggs here https://www.trimdownclub.com/the-unassuming-egg-is-nutritious-affordable-and-has-many-health-benefits/. It addresses concerns such as yours.
Hi, BILLANDSUE. The most popular “slow” carbs with eggs include whole grain breads and cereals.
Thank you for the update on Eggs.
Can you tell me what would slow carbs would go along with Eggs and portien.
Thank you.
Allergic to eggs:-( Wish there were something I can eat that had the same results! Plus gluten intolerant. Any ideas?
the egg is much more satisfying.
Again, I wonder if this very small study is statistically significant. At just 20 people, if you divided them in half there are only 10 in each group (cereal vs egg)–and that’s without a control group. It may provide “proof of concept,” but as a study designed to address real daily decisions, it just isn’t statistically sound. I have a high cholesterol, >350, so I’m very careful about eggs, though I love them in salads.
Good to know info. Eggs have been getting a bad rap lately, (re. too much fat) but I love them. They’re quick and easy to fix, so we often have them for breakfast or lunch/supper! Luckily, my husband makes a mean omellette and it’s so nice to have him cook for me when I’m busy &/ or tired.
Just read in another section, (a post by Ozzie, I think) that as long as we eat omega-3 eggs (or range-fed) we can have up to 3 per day without a problem. Sounds good!