High-protein breakfasts may help fend off hunger cravings, obesity: study
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Written by Bruce MacDonald, a 30 year veteran of the Agri-food industry, in "Social Media Marketing in Agri-Foods: Endless Profit and Painless Gain", Bruce applies his background and expertise in Agri-foods and social media to the latest trends, tools and methodologies needed to craft a successful on-line campaign. While the book focuses on the Agri-food market specifically, I believe that many of the points Bruce makes are equally applicable to most other industries.
Oliver Berg/AFP/Getty Images filesThat breakfast that contains at least 35 grams of protein, which can be made up of eggs, Greek yogurt, cottage cheese or lean meats, may help adolescent girls feel full, and thus help them avoid overeating unhealthy snacks later in the day, a new study shows.
Most people know skipping meals probably isn’t the most effective way to lose weight and keep the pounds off, but a new study shows that skipping the first meal of the day may be a trigger that packs extra weight on.
More than that, eating breakfast, especially a protein-rich one, may help protect against hunger cravings later in the day.
A new study from the University of Missouri says skipping breakfast increases daily cravings and overeating, as well as reducing the quality of diet for overweight or obese teenage girls. However, researchers also found that starting the day with a meal rich in protein, such as a traditional egg and steak dish, will help you do just the opposite by making it easier to lose weight and conquer cravings.
In the study, published in the journal The American Journal of Clinical Nutrition, scientists set out to determine the beneficial effects of three different eating habits: a high protein diet, a common cereal diet and one where the most important meal is consistently skipped. In particular, given that 60% of U.S. teenagers avoid breakfast and the country’s rate of obesity has ballooned to 25 million among young adults, the researchers wanted to see how skipping breakfast regularly affects daily appetite in young overweight individuals.
Heather Leidy, assistant professor in the university’s Department of Nutrition and Exercise Physiology, and a lead author of the study, says the findings prove that, “eating a protein-rich breakfast impacts the drive to eat later in the day, when people are more likely to consume high-fat or high-sugar snacks.”
In their analysis, researchers studied and compared the eating habits of 20 obese adolescent females between ages 18 and 20, who either skipped breakfast, consumed the recommended high protein meal (consisting of at least 35 grams of protein) or had a cereal-based breakfast. High protein meals included: egg burritos, egg-based waffles with applesauce, sausage pattys and plain Greek yogurt or cottage cheese. Each participant’s meal contained at least 350 calories, taking into account nutritional values such as fat, fibre, sugar, sodium and energy density.
On the final day of testing, participants were asked to complete appetite and satiety questionnaires and provide blood samples. Since food cravings are linked to hormonal and neurological signals in the brain, the researchers also observed the cause of specific food motivations by taking brain scans of the women using functional magnetic resonance imaging (fMRI), before they had dinner.
Leidy and her team found no difference in daily energy intake among the various diets, but they did discover a significant reduction in daily hunger among the individuals who ate breakfast regularly, compared to those who simply skipped morning meals. But those who ate a healthy protein rich breakfast benefited most, as they were more likely to feel fuller throughout the day and experienced less “evening snacking on high-fat foods.” They also experienced a higher reduction in cranial activity in the parts of the brain that caused food cravings.
‘These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating’
“These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods,” Leidy said.
This is the first study to determine a causal link between obesity and “breakfast-skipping” among U.S. teens, but Leidy said further investigations will help determine if high-protein meals can actually help young people manage body weight and avoid obesity.
Researchers concluded: “These data suggest that the addition of breakfast, particularly one rich in protein, might be a useful strategy to improve satiety, reduce food motivation and reward, and improve diet quality in overweight or obese teenage girls.”
The authors of the study noted in their disclosure that they received support from the Beef Checkoff and the Egg Nutrition Center/American Egg Board.
Check out my latest e-book entitled: "Social Media Marketing in Agri-Foods: Endless Profit and Painless Gain".
The book is available on Amazon and Kindle for $4.99 USD. Visit amazon/Kindle to order now:
http://www.amazon.ca/Social-Media-Marketing-Agri-Foods-ebook/dp/B00C42OB3E/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1364756966&sr=1-1
Written by Bruce MacDonald, a 30 year veteran of the Agri-food industry, in "Social Media Marketing in Agri-Foods: Endless Profit and Painless Gain", Bruce applies his background and expertise in Agri-foods and social media to the latest trends, tools and methodologies needed to craft a successful on-line campaign. While the book focuses on the Agri-food market specifically, I believe that many of the points Bruce makes are equally applicable to most other industries.
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