Eggs- The most underrated breakfast!

Eggs in weight loss

Consumption of eggs has been known to bring about weight loss mainly as it causes satiety. A number of studies support the consumption of eggs for weight loss some of them are mentioned below:

­­­In one study researchers found that consumption of eggs for breakfast in an energy-restricted diet brought about 61% more reduction in weight, reduction in Body mass index (BMI), waist circumference and body fat percentage as compared to the controls who were fed breakfast without egg but that amounted to the same number of calories[1].

Another study compared the satiety levels of people who consumed eggs and those who consumed bagels for breakfast (the calorific value of breakfast remained the same). The people who consumed eggs for breakfast felt more satiated and for a longer time than the group of people who ate bagels. This in turn resulted in less energy intake by egg-eaters leading to a subsequent reduction in weight[2].

Eggs- nutritional content[3]

1 large egg offers 72 Calories, 6-7g of proteins, 5 g of fats, and 0.7g of carbohydrates. It’s important to note that it also contains 186 mg of cholesterol which is mainly present in the yolk. It’s not low in calories and high in cholesterol (high cholesterol levels have been associated with elevated levels of low-density lipoproteins- bad cholesterol in the blood in the past, that has adverse effects on health), so how is it good for health and how does it help in weight loss?

Recent research has discovered that the cholesterol present in eggs does not cause any elevation in blood LDL in healthy populations, therefore consumption of one whole egg with the yolk every day does not pose any health threats[4]. Therefore, the earlier concept of egg yolks causing an increase in plasma LDL and subsequently leading to cardiovascular threats is deemed incorrect and consumption of whole eggs is recommended rather than just egg whites.

Eggs help in bringing about weight loss by causing satiety. The reasons behind this satiating property are listed below:

1) Eggs are rich in proteins

As mentioned earlier eggs contain around 6-7 g of proteins. The proteins present in eggs are of good quality (rich in essential amino acids) and serve as the standard protein to which the proteins from other food sources are compared. These proteins present in egg help in bringing about weight loss in the following ways:

a) Increase in Diet-induced thermic effect (DIT)-

Our body produces a metabolic response to the ingested food. This metabolic response is called Diet-induced thermogenic effect (DIT). DIT involves the expenditure of energy. It has been found that DIT of proteins is the highest. This means proteins require the most amount of energy for their metabolism.

The increase in the expenditure of energy due to proteins helps in bringing about weight loss[5].

b) DIT and satiety-

The increase in this thermogenic response has often been associated with increased satiety. This increase in satiety leads to a subsequent reduction in energy intake resulting in weight loss. Proteins are generally considered to be the most satiating of all macronutrients[6].

2) Secretion of hormone Ghrelin (a hormone that causes hunger)[8]

An experiment was conducted to determine the satiety levels and energy intake in individuals after consuming eggs or bagels for breakfast. It was observed that for the individuals who consumed eggs their energy intake in the following 24-hour period was less than that of the people who consumed bagels.

Along with the above-mentioned observations a suppression in the hunger hormone, Ghrelin was also observed in people who followed the egg diet. The reduction in energy intake can be attributed to the suppression of the hormone ghrelin.

What does this mean?

Eggs consumed for breakfast brought about a suppression in the levels of the hormone Ghrelin that causes hunger. Thereby, curbing the appetite.

3) Eggs for breakfast boosts metabolism-

We have often been told breakfast is the most important meal of the day. Since t is the first meal of the day it pretty much has an impact on what and how much we eat throughout the day. Studies have shown that the consumption of eggs as compared to other food items for breakfast (bagels, cereals, etc.) enhances weight loss[9].

Not only does it enhance weight loss but its rich in proteins, extremely nutritious, satiating and healthy. Since it is low on carbohydrates it fits well in a low-carb diet. It makes for an excellent food item to be included in breakfast over other breakfast choices

What does this mean?

Eggs are nutritious, and good for health. The proteins present in them not only help in maintenance and repair but also help in enhancing weight loss by boosting metabolism. There is no reason why they shouldn’t be included in breakfast.

Conclusion-

Eggs are economical, easily available in the market, can be cooked in a number of ways and are delicious. These factors make eggs a widely-consumed food item all over the globe. Not only is it nutritious but can also help in weight loss. The above-mentioned scientific evidence proves that the consumption of eggs does help in weight loss without any adverse effects on health.

However, there is one downside to its excessive consumption. In the past, the consumption of whole eggs (along with the yolks) was associated with elevated low-density lipoproteins (LDL), which are generally termed bad cholesterol. This bad cholesterol causes the deposition of plaque in arteries and results in heart-related problems.

But, recently researchers have discovered that the cholesterol present in eggs does not actually cause an increase in blood LDL levels. Some scientists still follow the old concept that it does pose health threats. Therefore, there is a conflict in opinion regarding this matter.

The recommended daily allowance of cholesterol in an individual is 300 mg[10]. 1 whole egg contains around 186 mg of cholesterol. Therefore, the consumption of one whole egg per day may not cause any health issues. If a person wants to consume more than 1 egg per day it's recommended that the ratio remains 1 whole egg: 2 egg whites to be on the safer side.

Eggs make an excellent breakfast choice and cause satiety leading to subsequent weight loss.

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/ [2] https://www.ncbi.nlm.nih.gov/pubmed/16373948 [3]https://ndb.nal.usda.gov/ndb/foods/show/112?man=&lfacet=&count=&max=50&qlookup=egg+raw&offset=&sort=default&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Qv=1&Q346=1&Q347=1&Q348=1&Q349=1&Q350=1&Q351=1&Qv=2&Q346=1&Q347=1&Q348=1&Q349=1&Q350=1&Q351=1 [4] https://www.ncbi.nlm.nih.gov/pubmed/16340654 [5] https://www.ncbi.nlm.nih.gov/pubmed/11838888 [6] https://www.ncbi.nlm.nih.gov/pubmed/9683329 [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/ [8] https://www.ncbi.nlm.nih.gov/pubmed/20226994 [9] https://www.ncbi.nlm.nih.gov/pubmed/18679412 [10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900007/