ENC Newsletter October 2015

Published: 2015-10-08

Eggs are the unbeatable choice at breakfast because they contain the world’s highest quality protein. Eating two eggs on toast provides significantly more protein compared to other commonly eaten breakfasts – check out the differences!

Breakfast really is the most important meal of the day. After an overnight fast, breakfast kick starts the metabolism, refuels glycogen stores and provides us with energy to keep us going throughout the day. With nearly two thirds of Australian adults struggling to keep their weight in check1, research shows that people who eat breakfast find it easier to manage their weight2, have higher intake of key nutrients3 and have better long-term health5,6 Eating a regular breakfast also stabilises blood sugar levels, increases satiety, and improves memory and concentration over the course of the morning4.

The power of protein

We now know that it’s not only eating breakfast that’s important but what and how much you eat makes a difference too. Eating a bigger breakfast and eating a breakfast that is higher in protein can be particularly beneficial. Both of these factors have been shown to result in lower levels of hunger throughout the day7,8

Eggs. Unbeatable for protein

Eggs are the unbeatable choice at breakfast because they contain the world’s highest quality protein9. Eating two eggs on toast provides significantly more protein compared to other commonly eaten breakfasts – check out the differences!

2 Eggs on 2 slices wholemeal toast is…

porridge

48% more protein than porridge*

beans

32% more protein than baked beans*

 

86% higher in protein than 1/2 cup muesli with, 1/2 cup reduced, fat milk*

32% higher in protein than 1 cup of baked beans on 2 slices wholemeal toast*

48% higher in protein than 1 cup porridge with, 1 cup reduced fat milk*


  

Protein is just one of the nutritional benefits of eggs

Did you know that eggs also contain 11 different vitamins and minerals, as well as omega-3s and beneficial antioxidants?

 

Hunger management

Eating eggs for breakfast results in greater feelings of satisfaction, less hunger and a lower desire to eat later in the day compared to a cereal based breakfast10. Eating eggs at breakfast as part of a weight loss diet has also been shown to lead to better results compared to the same diet where eggs weren’t included for breakfast11.

 

The nutritional comparison

To fairly compare eggs with a range of other common breakfast choices, Food & Nutrition Australia provided figures for the nutritional value of 2 eggs on wholemeal toast compared to a range of other common breakfasts. The figures used in the analysis were based on: 

  • Australian Guide to Healthy Eating (AGHE) serve sizes.  For example, all of the cereal comparisons used in the ads are based on 2 grain serves according to AGHE definitions.  The baked beans used in the campaign also represent the equivalent of one AGHE serve in the lean meats & poultry, fish, eggs etc food group, being an amount that is equivalent to 2 eggs. The amount of milk used is 1 cup (1 AGHE dairy serve) with the exception of the muesli comparison which uses 1Ž2 cup (as one cup does not represent a practical serving size in this case). eatforhealth.gov.au
  • Comparative claims are in line with the requirements for such claims as outlined in Standard 1.2.7 – Nutrition, Health & Related Claims from the Australia New Zealand Food Standards Code.

  * Serving sizes based on Australian Guide to Healthy Eating – eatforhealth.gov.au  Figures from NUTTAB 2010 database - foodstandards.com.au

References: 1. ABS. Australian Health Survey: Updated Results, 2011-2012. (ABS, Canberra, ACT, Australia, 2013). 2. Elfhag, K. & Rossner, S. Obes Rev 6, 67-85 (2005). 3. Williams, P. Int J Food Sci Nutr 56, 65-79 (2005). 4.Wesnes, K.A., et al. Appetite 59, 646-649 (2012). 5.Cahill, L.E., et al. Circulation 128, 337-343 (2013). 6.Mekary, R.A., et al. Am J Clin Nutr doi: 10.3945/ajcn.112.057521. (2013). 7. Jakubowicz, D., et al. Obesity (Silver Spring) 21, 2504-2512 (2013). 8. Leidy, H.J., et al. Br J Nutr 2009 Mar;101(6):798-803 9. Hoffman, J.R. & Falvo, M.J. Protein - Which is Best? J Sports Sci Med 3, 118-130 (2004). 10. Fallaize, R., et al. Eur J Nutr 2013 Jun;5