My Big Fat Protein-Rich Breakfast!

By on October 4, 2013
healthy breakfast

Breakfast might be the most important meal of the day. A high-protein breakfast can give you the perfect start to your day.

Your body breaks the protein down into smaller units called amino acids which are used as building blocks for making muscle. There are reasons why you should enjoy a breakfast that is high in protein like it leads to increased fullness or satiety along with reductions in brain activity that is responsible for controlling food cravings.

The Power of Protein

Protein-rich foods tend to make people feel fuller than foods rich in carbohydrates or fat, causing a knock-on effect on appetite. Experts say this minimizing effect on hunger helps reduce overall energy intake. 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. So, if you are someone who normally skips breakfast then it might be worth considering these findings. Eggs, natural yoghurt, fish, cheese, cooked meats and nuts are all good sources of breakfast proteins.

Protein is the building block of cells throughout the body. It is necessary for healthy skin, nails, muscles, cartilage and blood. Protein helps to build and repair bodily tissues, and it is used to produce hormones and enzymes. When you eat protein for breakfast, you will feel more energized and ready to take on your day.

Forms of Protein Intake

Protein Shakes or Smoothies: They are very easy to make. Blend together a cup of strawberries, a few slices of banana, a scoop of protein powder, some ice and a cup of milk. Of course, you can adjust the ingredients to fit your tastes. Make your shake or smoothie with pineapples, orange juice, blackberries, blueberries, yogurt or whatever you have in your refrigerator. You can also add flaxseed for the added omega 3 fatty acids as well as fiber. Top it with some granola for an additional crunch. Be creative and enjoy the many ways you can get your protein for the day.

Eggs: Eggs have gotten a bad reputation because of their fat content. Only a portion of their fat comes from saturated fat and studies show that eggs may actually help lower cholesterol, as opposed to raising it as previously believed. If you are not entirely convinced, enjoy only the whites or mix one whole egg and one egg white. Eggs are a good source of choline, which is essential for a healthy brain and nervous system. Choline also reduces inflammation among those with heart disease, diabetes or osteoporosis. Eggs have carotenoids that are essential for healthy eyes. Lutein, a carotenoid that is found in eggs, is believed to significantly reduce the risk of macular degeneration and cataracts. Scramble some eggs for your breakfast or make a tasty omelet with your favorite vegetables. Eggs are a great source of protein, so don’t be afraid to add them to your menu.

Nuts and Seeds: These are a great source of protein. They are also rich in fiber and antioxidants. Sprinkle some flaxseed or almonds on your oatmeal. Add pumpkin seedsor pecans to your cereal or yogurt. Avoid nuts if you have an allergy to them.

Soy Products: If you are a vegetarian, you may be looking for ways to meet your protein needs. Soy is a plant-based protein that has been popping up as an ingredient in more and more products. You will find breakfast sandwiches and sausages that will allow you to get the protein you need without eating animal products. You can also turn to soy milk, soy nuts and soy butter to get protein.

family breakfast

New Research

A big breakfast rich in protein and fat appears to offer more benefits to people with type 2 diabetes than a smaller low calorie breakfast, concludes research presented at this year’s annual meeting of the European Association for the Study of Diabetes.

Previous research has shown that people who regularly eat breakfast tend to have lower BMI than those who go without, as well as more favorable fasting blood glucose levels and post-meal insulin sensitivity. In this study, the researchers analyzed the effect of breakfast size and composition on blood glucose control, and its association with hormone profile in adults with type 2 diabetes.

This randomized, controlled, open clinical trial included overweight/obese, non-insulin-dependent adults with type 2 diabetes. Participants were randomized to balanced low calorie diabetic diets with either a big breakfast (BB) or small breakfast (SB). The BB diet included a higher percentage of protein and fat. As the study progressed, we found that hunger scores increased significantly in the SB group while satiety scores increased in the BB group. In addition, the BB group reported a reduced urge to eat and a less preoccupation with food, while the SB group had increased preoccupation with food and a greater urge to eat over time. It is possible that a big breakfast rich in protein causes suppression of ghrelin secretion, which is reflected in enhanced satiety ratings.

Image courtesy: womanmagazine.co.uk , dailyweighin.com

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