A new study has found that a breakfast rich in protein can provide better appetite and glucose control as compared to lower-protein breakfast.
Researchers found that when comparing common breakfasts with varying amounts of protein, a commercially prepared turkey-sausage and egg bowl, cereal and milk, and pancakes with syrup, choosing the higher-protein commercially prepared turkey-sausage and egg bowl provided increased feelings of fullness and lesser calorie intake at lunch, when compared to the lower-protein breakfasts. Dr. Kristin Harris, head of nutrition research at Hillshire Brands, said that there is great value in understanding protein’s true power when optimal amounts are consumed.
Protein is top of mind, but consumers should be more informed about how much protein they need at each meal occasion so they can maximize benefits, like hunger control, Harris said. Melinda Karalus, lead researcher, tested the short-term satiety effects of six breakfast meals similar in calories, fat and fiber and varied in protein; three turkey-sausage and egg-based breakfast bowls containing 40, 23 and 9 grams of protein, respectively, a cereal and milk breakfast containing eight grams of protein, a pancake and syrup breakfast with 3 grams of protein or no breakfast. Participants were asked to rate their level of hunger before breakfast and at 30-minute intervals for four hours. After four hours, a pasta lunch was served and test subjects were asked to eat until comfortably full. Participants who ate the 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.