August
2008
Eggs - It’s What’s for Breakfast
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Keep on Crackin’
Stop the presses: A new study published online in the International Journal of Obesity suggests that eating two eggs for breakfast (and not just the whites!) is healthier than eating a bagel.
As avid Mark’s Daily Apple readers, this one is easy to chalk up as a “well…duh” type of study, but the researchers note that the importance of the study is that it lends further support to the importance of high-quality protein in the diet. In fact, a special issue published in May in the American Journal of Clinical Nutrition finds that not getting enough protein may increase your risk for obesity, muscle deterioration and chronic disease.
But back to the eggs. For the study, researchers from the Pennington Biomedical Research Center at Louisiana State University assigned 152 otherwise healthy but overweight or obese participants to one of four groups: Egg, which required them to eat a breakfast containing two eggs; bagel, which required them to eat a breakfast containing bagels that was identical in terms of energy density and total energy to the egg breakfast; egg diet, which allowed the egg breakfast as part of a 1000 kcal energy-deficit low-fat diet; and bagel diet, which allowed the bagel breakfast plan, but this time with the calorie restrictions. Study participants were required to follow these diet parameters for at least five days per week
After eight weeks, participants in the egg diet group exhibited a 61% greater reduction in body mass index (BMI) than their peers in the bagel diet group. But we all know BMI is a bit of a tricky measurement and isn’t necessarily reflective of a healthy weight, so consider this: When compared to the bagel dieters, participants in the egg diet group also exhibited a 65% greater weight loss, a 34% greater reduction in waist circumference (which some experts would argue is far more indicative of future health risks) and a 16% reduction in body fat (now we’re talking!). However, the researchers note that the weight loss-enhancing benefits of eggs only appear to work when they are eaten as part of a calorie-restricted diet since the regular egg and regular bagel group exhibited no significant changes. We’d add that many people that follow a Primal Blueprint type diet generally eat fewer calories naturally as a result of upping fat/protein (which increases satiety) and decreasing carbs (which avoids the insulin roller coaster and related cravings).
Based on these findings, the researchers conclude that an egg breakfast helps overweight adults lose more weight and feel more energetic than those who ate a bagel of equal calories. Speaking to the mechanism behind the findings, the study’s lead author suggests that “the increased satiety and energy due to eggs helps people better comply with a reduced-calorie diet.”
If you’re reading at home and thinking “well that’s all well and good, but I haven’t had a whole egg in years,” consider this: The researchers note that between the groups, there was no discernible difference between total cholesterol, high density lipoprotein cholesterol (HDL), low-density lipoprotein cholesterol (LDL) and triglyceride levels. In addition, a registered dietitian and chef drafted to comment on the study noted that “nearly half an egg’s protein, and many of the other nutrients, are found in the yolk, so make sure to eat the whole egg for maximum benefits.” And this speaks nothing of all that golden fat goodness in the yolk.
It’s Saturday morning. Get yourself some eggs and cook up a mean omelet (see Further Reading below…)!
427 Flickr Photo (CC)
Further Reading:
Baked Eggs, Eggs Curry and More!
The Definitive Guide to the Primal Diet
How timely.
I just finished eating a spinach, broccoli, garlic, avocado, tomato omelet. (A Saturday morning special.)
I used to eat only egg whites, but changed about 2 years ago to yolks too. And my cholesterol dropped
both years.
I like really big breakfasts, so I compromise–I usually have two whole eggs + 1/2 cup of egg whites. I have no idea what my cholesterol levels are, but I figure two yolks at a time is probably enough. Especially when you consider that I often have an entire avocado on top!
It’s nice to see that eggs are being let out of the dietary doghouse.
Maybe one day, we will be able to stop drinking skim milk /water and enjoy a glass of 2% or even, shudder, full fat milk.
I won’t even hope for a comeback of raw milk.
I eat two eggs every morning and… ARRGHH I think I’m having a heart attack!
Just kidding, I feel great.
I love eggs!! Yolks and all. But can I point out the obvious? Anyone eating a 1,000-freaking-calorie diet is going to lose weight (and inches) like crazy. That’s a starvation diet. I don’t care if it is 1,000 calories of gummy bears and Hershey’s, you’ll still lose weight. Sometimes I feel really bad for people in studies…
That’s a relief. I find the egg whites so tasteless. Good thing about eggs is not only are they tasty but they’re also quite versatile and simple to prepare.
Now if only the rain would stop so I can go to the shops and get some
I eat a dozen or more eggs a week - yolks and all! - and have for a year or more. My cholesterol, measured a couple months ago was 78 (hdl/good), 76 (ldl/bad).
Eggs are freakin’ fantastic for you and they make for a great breakfast. I recommend them boiled hard: age them for a week so they peel easily, boil a dozen at a time (13 minutes covered w/burner turned off), store unpeeled in the fridge and grab a couple in the morning. Great lightly salted and the perfect compliment to whole wheat toast and hot tea.
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