High-Protein Breakfast Helps Prevent Unhealthy Snacking Later, Study Says
Important Serenity Tip: For maximum absorption, protein needs the aid of the enzymes present in primary veggies. Primary veggies include everything except potatoes, beans, carrots and corn. All meals should contain 1 protein, thus eggs and steak is not a properly balanced meal. Suggestions for veggies with eggs include peppers, onions, mushrooms, tomatoes, or any veggie leftover from dinner, especially easily digested veggies such as spinach.
Your mom was right, breakfast is the most important meal of the day -- and a new study reveals a very important element you should include in your a.m. meal.
For the study, 20 overweight or obese women between ages 18 to 20 consumed a breakfast high in protein (35 grams) with eggs and lean beef, low in protein (13 grams) with cereal, or skipped the meal altogether for six days.
On day seven of the experiment, the participants were asked to fill out appetite and satiety questionnaires and also had blood samples drawn. The researchers also examined their brain activity with MRI brain scans.
The researchers found that the participants who had eaten breakfast felt fuller later on than those who had skipped breakfast. The consumption of breakfast also resulted in a reduction in brain activity responsible for the control of food cravings. Eating a high-protein breakfast also impacted snacking on high-fat or high-sugar foods in the evening, compared with skipping breakfast or eating cereal.
"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," study researcher Heather Leidy, assistant professor in the Department of Nutrition and Exercise Physiology at the University of Missouri, said in a statement. "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."
The findings are important, as mindful eating strategies emerge as useful tools for combating overweight and obesity.