Episode 321 - Eggheads Unite! 🍳 (New Breakfast Study)

Get Lean Eat Clean

English - January 09, 2024 12:00 - 8 minutes - 7.78 MB - ★★★★★ - 45 ratings
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Previous Episode: Episode 320 - Interview with Andy Baker: Improve Your Performance in the Gym, Programming to Build Muscle and Reach Your Goals!

Next Episode: Episode 322 - Interview with Dr. Sheila Carroll: Being a Role Model for Your Kids, and How to Make Parenting Around Food Less Hard!

This week I discuss a study comparing the effects that two different breakfasts (eggs vs. bagels) have on plasma glucose, insulin, ghrelin response, and energy intake!

In this study, researchers gave males an isocaloric (this means that the total number of calories were the same) egg or bagel breakfast. The egg-based breakfast consisted of 3 scrambled eggs and 1.5 pieces of white toast. Total energy = 400 calories (22% Carb; 23% PROTEIN; 55% Fat) The bagel-based breakfast consisted of 1 white bagel, 1/2 tablespoon of low-fat cream cheese, & 6 oz of low-fat yogurt. Total energy = 400 calories (72% Carb; 16% PROTEIN; 12% Fat)

3 hours after eating the egg or bagel breakfast, the subjects were fed a buffet lunch that consisted of white bread, turkey, American cheese, low-fat mayonnaise, & apples. Subjects were encouraged to eat until they were comfortably satisfied, & the amount of food consumed during lunch was measured. They ingested significantly more calories during ad libitum lunch after BAGEL (655 calories)) compared with EGG (545 calories) for a total difference of 110 calories

After this lunch, the subjects were also asked to record what they ate for the next 24 hours. Even during this time frame the subjects consumed significantly fewer calories during the 24 hours after eating the EGG breakfast compared with the BAGEL breakfast (about 400 calories less)!

These findings suggest that consumption of eggs for breakfast results in less variation of plasma glucose and insulin, a suppressed ghrelin (hunger) response, and reduced energy intake.

Goes to show you how important it is to start the day with a high protein, and healthy fat meal like eggs!

Study:

Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res. 2010 Feb;30(2):96-103. doi: 10.1016/j.nutres.2010.01.002. PMID: 20226994.

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