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Episode 321 - Eggheads Unite! đł (New Breakfast Study)
Manage episode 394308165 series 2846257
This week I discuss a study comparing the effects that two different breakfasts (eggs vs. bagels) have on plasma glucose, insulin, ghrelin response, and energy intake!
In this study, researchers gave males an isocaloric (this means that the total number of calories were the same) egg or bagel breakfast. The egg-based breakfast consisted of 3 scrambled eggs and 1.5 pieces of white toast. Total energy = 400 calories (22% Carb; 23% PROTEIN; 55% Fat) The bagel-based breakfast consisted of 1 white bagel, 1/2 tablespoon of low-fat cream cheese, & 6 oz of low-fat yogurt. Total energy = 400 calories (72% Carb; 16% PROTEIN; 12% Fat)
3 hours after eating the egg or bagel breakfast, the subjects were fed a buffet lunch that consisted of white bread, turkey, American cheese, low-fat mayonnaise, & apples. Subjects were encouraged to eat until they were comfortably satisfied, & the amount of food consumed during lunch was measured. They ingested significantly more calories during ad libitum lunch after BAGEL (655 calories)) compared with EGG (545 calories) for a total difference of 110 calories
After this lunch, the subjects were also asked to record what they ate for the next 24 hours. Even during this time frame the subjects consumed significantly fewer calories during the 24 hours after eating the EGG breakfast compared with the BAGEL breakfast (about 400 calories less)!
These findings suggest that consumption of eggs for breakfast results in less variation of plasma glucose and insulin, a suppressed ghrelin (hunger) response, and reduced energy intake.
Goes to show you how important it is to start the day with a high protein, and healthy fat meal like eggs!
Study:
Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res. 2010 Feb;30(2):96-103. doi: 10.1016/j.nutres.2010.01.002. PMID: 20226994.
If you love the Get Lean Eat Clean Podcast, weâd love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT:
A tasty electrolyte drink mix that is formulated to help anyone with
their electrolyte needs and is perfectly suited to folks fasting or
following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3
Bar: Variable Resistance Technology allows for a full body workout in
only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
âșApple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
âșSpotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
âșWebsite | https://www.briangryn.com
âșInstagram | https://www.instagram.com/bdgryn
âșFacebook | https://www.facebook.com/getleanandeatclean
âșTwitter | https://twitter.com/grynnerwinner
384 episodes
Manage episode 394308165 series 2846257
This week I discuss a study comparing the effects that two different breakfasts (eggs vs. bagels) have on plasma glucose, insulin, ghrelin response, and energy intake!
In this study, researchers gave males an isocaloric (this means that the total number of calories were the same) egg or bagel breakfast. The egg-based breakfast consisted of 3 scrambled eggs and 1.5 pieces of white toast. Total energy = 400 calories (22% Carb; 23% PROTEIN; 55% Fat) The bagel-based breakfast consisted of 1 white bagel, 1/2 tablespoon of low-fat cream cheese, & 6 oz of low-fat yogurt. Total energy = 400 calories (72% Carb; 16% PROTEIN; 12% Fat)
3 hours after eating the egg or bagel breakfast, the subjects were fed a buffet lunch that consisted of white bread, turkey, American cheese, low-fat mayonnaise, & apples. Subjects were encouraged to eat until they were comfortably satisfied, & the amount of food consumed during lunch was measured. They ingested significantly more calories during ad libitum lunch after BAGEL (655 calories)) compared with EGG (545 calories) for a total difference of 110 calories
After this lunch, the subjects were also asked to record what they ate for the next 24 hours. Even during this time frame the subjects consumed significantly fewer calories during the 24 hours after eating the EGG breakfast compared with the BAGEL breakfast (about 400 calories less)!
These findings suggest that consumption of eggs for breakfast results in less variation of plasma glucose and insulin, a suppressed ghrelin (hunger) response, and reduced energy intake.
Goes to show you how important it is to start the day with a high protein, and healthy fat meal like eggs!
Study:
Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res. 2010 Feb;30(2):96-103. doi: 10.1016/j.nutres.2010.01.002. PMID: 20226994.
If you love the Get Lean Eat Clean Podcast, weâd love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT:
A tasty electrolyte drink mix that is formulated to help anyone with
their electrolyte needs and is perfectly suited to folks fasting or
following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3
Bar: Variable Resistance Technology allows for a full body workout in
only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
âșApple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
âșSpotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
âșWebsite | https://www.briangryn.com
âșInstagram | https://www.instagram.com/bdgryn
âșFacebook | https://www.facebook.com/getleanandeatclean
âșTwitter | https://twitter.com/grynnerwinner
384 episodes
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