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high-quality protein at breakfast & weight management

Eggs are all-natural and provide one of the highest quality proteins of any food available. One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV), and nearly half is found in the yolk. In fact, the protein quality in an egg is so high that the scientists often use eggs as the standard for measuring the protein quality of other foods.

The all-natural, high-quality protein, like the protein in eggs, helps build muscles and allows you to feel full longer and stay energized, which can help you maintain a healthy weight. In fact, eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy “crash” as blood sugar levels drop.  In addition to being a nutrient-rich source of high-quality protein, eggs provide varying amounts of several B vitamins required for the production of energy in the body, such as thiamin, riboflavin, folate, B12 and B6.  And not only does the protein in eggs help kids and active adults build muscle strength, high-quality protein may help older adults prevent age-related muscle loss.

Dietary protein intake directly influences muscle mass, strength and function in people of all ages. The six grams of high-quality protein in eggs can help active individuals build and preserve muscle, and help adults prevent muscle loss. Consuming protein foods, like eggs, following exercise can maximize muscle repair.

REFERENCES

The use of biological value of protein in evaluating its quality for human requirements. Joints FAO/WHO/UNU Expert Consultation on Energy and Protein Requirements. 1981.

Leidy HJ, et al. Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study. Obesity, published online May 5, 2011.

Leidy HJ, et al. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. BJN, published online September 2, 2008.

Layman DK. Protein quantity and quality at levels above RDA improves adult weight loss. J Am Coll Nutr 2004; 23(6):631S-636S.

Ratliff, J., Leite, J.O., de Ogburn, R., Puglisi, M.J., VanHeest, J., Fernandez, M.L. (2010) Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30, 96-103.

Krebs NF, Gao D, Gralla J, et al. Efficacy and safety of a high protein, low carbohydrate diet for weight loss in severely obese adolescents. J Pediatr 2010. Accessed 5/18/2010

Layman D and Rodriquez N. Egg Protein as a source of power, strength and energy. Nutrition Today 2009; 44(1):  43-7.

 

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