Pancakes or Eggs? Pick a Breakfast High in Protein

Making protein a priority in your breakfast every morning plays a critical role in maximizing full health benefits, according to recent research presented at the American Society for Nutrition's Experimental Biology Conference.

Findings revealed that picking a meal higher in protein increased feelings of fullness throughout the day when compared to lower-protein options.

"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," said Dr. Kristin Harris, head of nutrition research at Hillshire Brands, via a press release. "Hillshire Brands expects to continue to leverage clinical research to drive innovation, which includes delivering consumer-preferred products that meet health and wellness needs."

Lead study author Dr. Melinda Karalus specifically examined the short-term effects of six breakfast meals all similar in fat, fiber and calories. However, these same meals varied greatly in protein; three turkey-sausage and egg-based breakfast bowls containing 40, 23 and 9 grams of protein, a cereal and milk breakfast containing eight grams of protein, a pancake and syrup breakfast with three grams of protein or no breakfast.

Participants were next asked to rate their level of hunger before breakfast and then at 30-minute intervals for four hours. Following the four-hour-period, participants were given a pasta lunch and asked to eat until comfortably full. Those who ate the higher-protein breakfasts improved their appetite ratings throughout the morning and also consumed fewer calories during lunch compared to those with a lower-protein breakfast, like cereal or pancakes or no breakfast at all.

Additional research presented at Experimental Biology shows the benefits of optimal amounts of protein at breakfast. Researchers found that higher levels of protein better stabilized blood glucose levels after eating when compared to breakfasts with less protein.

The abstracts entitled, "The effect of commercially prepared breakfast meals with varying levels of protein on acute satiety in non-restrained women" and "Acute Effects of High Protein, Sausage and Egg-based Convenience Breakfast Meals on Postprandial Glucose Homeostasis in Healthy, Premenopausal Women" were sponsored and funded by Hillshire Brands, Chicago.