Carbohydrate and sugar overload aside, you may want to rethink that blueberry muffin for breakfast. New research shows that eating a meal that is full of protein in the morning can help with appetite control for the rest of the day.
Researchers evaluated three groups. The first ate a protein-rich egg and sausage breakfast, the second had pancakes and syrup, and the third skipped the morning meal entirely. The group who ate the protein-packed, egg-based meal reported feeling more full and experienced a reduced desire to eat throughout the morning. Furthermore, the high-protein group ate fewer calories at lunch.
Other Benefits of Protein
Protein is the most satiating of the macronutrients (protein, carbohydrates, fats), which is why it is so helpful when it comes to appetite control. It sticks to your ribs and helps you feel full longer. One of the other main benefits of protein is that it takes longer to digest than sugary or starchy carbohydrates.
Several other aspects of health and well-being are also dependent on protein and its constituent amino acids, such as the construction of hormones, neurotransmitters, muscles, and nerves, to name a few. That’s why it’s important to make sure you get adequate amounts of high-quality protein in your diet every day—not just in the morning.
Here are two “egg-cellent” recipes that are sure to help with appetite control and provide plenty of good-for-you protein.
- 12 egg whites
- 1/2 cup skim milk
- 1/2 cup nonfat cottage cheese
- 1 bell pepper, chopped
- 1 onion, chopped
- Dash pepper (to taste)
- Dash salt or salt substitute (to taste)
Scramble egg whites with the skim milk, cottage cheese, bell pepper, and onion. Pour onto heated, non-stick skillet coated with olive oil cooking spray. Cook gently, turning with spatula as needed to keep from burning.
- Olive oil spray
- 1 small tomato, sliced
- 1/2 yellow onion, chopped
- 1 zucchini, sliced and quartered
- 4 ounces fresh mushrooms, sliced
- 1 slice green pepper, chopped
- 1 teaspoon extra-virgin olive oil
- 2 tablespoons mild salsa,
- 1 teaspoon vegetable broth seasoning
- 1/4 teaspoon black pepper
- 2 eggs
- 2 egg whites
Spritz a medium skillet with olive oil spray and sauté tomato, onion, zucchini, mushrooms, and green pepper. Add oil, salsa, seasoning, and pepper. While the mixture simmers, beat eggs and egg whites with a fork and pour onto the mixture, stirring while it cooks to keep it from sticking. Cook until the egg sets.
Now it’s your turn: Do you know of any other benefits of protein?