Go for protein-rich breakfast for a healthy day

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Go for protein-rich breakfast for a healthy day
break30042014.jpg

(IANS) / 30 April 2014

People who ate higher-protein breakfasts had improved appetite ratings throughout the morning, and they also consumed fewer calories during lunch, compared with the lower-protein cereal and pancake and syrup breakfasts, or no breakfast at all.

Start your day with a high-protein breakfast to better control hunger, improve appetite ratings and consume fewer calories during lunch, a study suggested.


People who ate higher-protein breakfasts had improved appetite ratings throughout the morning, and they also consumed fewer calories during lunch, compared with the lower-protein cereal and pancake and syrup breakfasts, or no breakfast at all.


“Protein is top of mind, but consumers should be more informed about how much protein they need at each meal occasion so they can maximise benefits, like hunger control,” Kristin Harris, head of nutrition research at Hillshire Brands, a leader in branded foods, was quoted as saying.


Choose an optimal amount of protein at breakfast to maximise its benefits, the study recommended.


”There is great value in understanding protein’s true power when optimal amounts are consumed,” Harris noted.
For the study, researchers tested the short-term satiety effects of six breakfast meals similar in calories, fat and fiber and varied in protein.


Another study found that a commercially prepared sausage and egg breakfast containing 39 grams of protein better stabilised blood glucose levels after eating when compared to a commercially prepared sausage and egg breakfast containing 30 grams of protein and a pancake and syrup breakfast containing three grams of protein.

http://www.khaleejtimes.com/kt-arti.../2014/April/health_April39.xml&section=health
 
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Night_Hawk

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[h=2]The Many Benefits of Breakfast[/h] The right breakfast foods can help you concentrate, give you strength – even help you maintain a healthy weight.



WebMD Feature Archive
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD


Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.


Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:

  • A more nutritionally complete diet, higher in nutrients, vitamins and minerals
  • Improved concentration and performance in the classroom or the boardroom
  • More strength and endurance to engage in physical activity
  • Lower cholesterol levels
Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.


[h=3]Breakfast Benefit: Weight Control[/h] Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.









Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.


Another theory behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).


It's worth noting that most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains -- not meals loaded with fat and calories.
[h=3]Make Lean Protein Part of Your Breakfast [/h] Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime.


"Protein blunts your hunger the most, and is the most satiating," Purdue University researcher Wayne Campbell, PhD, tells WebMD.


And a traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein.


In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume.


"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their … blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD.
http://www.webmd.com/diet/features/many-benefits-breakfast
 
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