Have you noticed that when you eat eggs for breakfast, you’re less likely to feel hungry before lunchtime? I’ve done some digging into the research, and the results may inspire you to get cracking with eggs more often in the morning.
1) Eating eggs at breakfast curbs hunger later in the day.
We’ve all heard that protein curbs hunger. Eggs are an excellent source of high-quality protein, so it’s no wonder studies have found that eating eggs at breakfast helps us feel fuller, longer and eat fewer calories later in the day.1-5
Good to know: Most research studies used two eggs as a serving.
Canada’s Food Guide also recommends two eggs is one serving of meat and alternatives.
2) Eggs are low in calories.
Eggs offer a wealth of nutrition including vitamins, minerals, antioxidants and protein, with a mere 70 calories per egg. While I don’t promote calorie counting as a way to eat healthier, I do promote eating whole, naturally nutrient-rich foods which tend to have modest calorie counts, like eggs.
Good to know: Time-strapped in the morning? Me too! I always keep hard-cooked eggs on hand for easy grab-and-go breakfasts. With the shells on, they keep for a week in the fridge.
4 grab-and-go breakfast ideas
1) Two hard-cooked eggs, piece of fruit, chunk of cheese
2) Egg burrito, fruit smoothie
3) Muffin tin Ham, Cheese & Broccoli Frittata (make ahead), yogurt cup
4) Sliced egg sandwich, piece of fruit
Sources
1. Fallaize, R.; Wilson, L.; et al. Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal. Eur J. Nutr 52(4):1353–9, 2013.
2. Leidy, H.J.; Ortinau, L.C.; et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr 97(4):677–88, 2013.
3. Ratliff, J.; Leite, J.O.; et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res 30(2):96–103, 2010.
4. Vander Wal, J.S.; Marth, J.M.; et al. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr 24(6):510–5, 2005.
5. Vander Wal, J.S.; Gupta, A.; et al. Egg breakfast enhances weight loss. Int J Obes (Lond) 32(10):1545–51, 2008.
