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Eggs and Protein

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Eggs and Protein

Eggs provide excellent quality protein, providing all the essential amino acids in a highly digestible form.1 One serve of eggs* contains 12.7 grams of protein, representing 20% of the recommended dietary intake (RDI) for men, 27% of the RDI for women and 1/3 of the RDI for children.2 

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Australians’ Intake of Protein:

According to the National Nutrition Survey, Australians’ average protein intake is 95 grams per day,3 providing 18% of daily energy intake. While this average intake of protein easily meets the recommended dietary intake (RDI) of 46 grams for women and 64 grams for men2, results also revealed 1/3 of children (2-18years) and just over 10% of adults had usual intakes below recommendations of protein as a proportion of total energy intake (<15% of total energy).4 
 
Furthermore, 86% of Australians do not eat adequate amounts from the lean meat and poultry, fish, eggs, tofu, nuts and seeds and legume/beans group daily.5 This is due to a high intake of discretionary foods, like cakes, biscuits and processed meats, that are taking the place of nutrient dense choices.5 It is also because foods such as fish fingers, chicken nuggets and meat pies do not count toward daily intakes of this food group due to their lower nutrient density. The major contributors to lean meat and alternatives were lean red meat (38.4%) followed by lean poultry (29.2%) then nuts/seeds (11.2%), fish and seafood (9.9%), eggs (6.2%) and legumes (4.8%).6 For further information on Australian’s lean meat and alternatives intake visit the Australian Health Survey results. 
 
A number of groups within the population may benefit from increased protein intakes or higher quality protein sources, including ovo-vegetarians, children and teenagers, older adults and those participating in resistance training. 

Ovo-vegetarians:

Despite the total protein content of a vegetarian diet being significantly lower than an omnivore diet7,8 the majority of vegetarians are still meeting current protein recommendations.8,9 It has been suggested, however, that total protein requirements should be higher for vegetarians if low levels of animal protein are consumed10 or if single plant sources are relied upon for protein9 due to the lower digestibility of protein from plant sources. Due to their high protein quality and high digestibility, eggs may therefore be particularly useful in the diets of ovo-vegetarians.11 

Children and Teenagers:

Children and adolescents have increased requirements for protein during periods of growth.12 Results of the Australian Health Survey found that only 4.5% of children reported consuming the recommended number of serves of the lean meats and alternatives group.3 Evidence also shows that higher protein, low glycemic load diets may improve symptoms of acne that is common in teenagers.13-15 A higher protein egg-rich breakfast has also been shown to help suppress appetite, reduce subsequent cravings and snacking and prevent body fat gain in adolescent girls.16-18 Eggs are an excellent source of protein for children and adolescents due to their ideal amino acid profile, nutrient density and versatility. 

Older Adults (≥ 70 years):

Older adults, aged 70 years and over, have a higher protein RDI than younger people, as they may need further additional protein to stimulate muscle protein formation and maintain fat free mass.2 It has been demonstrated that the formation of muscle protein in older adults can be stimulated by the increased availability of protein and/or amino acids from foods.19 Muscle mass in older adults can be maintained through adequate protein intake combined with resistance training.20,21 Some evidence suggests animal-based protein is more efficient at building muscle compared to plant-based protein in older adults.22 Higher animal protein intake and resistance exercise has also been associated with better muscle strength and function in this age group.23 
 
Increasing protein intake may also assist wound healing and immune function in older adults.24 Protein intakes as high as 2g per kg of bodyweight per day (equal to 140g per day for a 70kg adult) have been recommended for older adults with severe illness or malnutrition.25 Eggs are an ideal protein source for older adults as they are economical, easy to prepare and easy to chew. 

Athletes:

Some athletes can benefit from higher protein intakes for preservation of lean muscle mass and weight loss.26,27 Athletes who undergo resistance training, particularly in the early phases of their program where muscle synthesis is high, can also benefit from extra dietary protein.27 In 2018, the International Society of Sports Nutrition released protein intake recommendations for endurance athletes (1.4-2.0g protein per kg bodyweight) and resistance trained athletes (>3.0g protein per kg bodyweight).28 They also advised protein doses (20-40g per meal) be evenly distributed (every 3-4 hours) across the day.28 
 
Eggs are a highly bioavailable protein source that can easily be included in the diets of athletes. A serve of eggs, providing nearly 13g protein, can be a convenient source of protein for athletes. To learn more about the benefits of eating whole eggs to build muscle click here
 

Restricted Diets:

People following a kilojoule-controlled diet may benefit from an increased percentage of energy from protein. Evidence, including a number of Australian clinical trials, have demonstrated that moderately higher protein, lower carbohydrate, kilojoule controlled diets can be an effective weight loss strategy for some individuals.29-32 It is likely that protein’s role in weight management is largely due to its effects on satiety and appetite.33 Higher protein intakes may also assist in maintaining fat free mass, preserving resting energy expenditure and decreasing diastolic blood pressure as part of a weight loss diet.35,32  
 
Based on research, meal-specific protein quantities of approximately 25-30g protein per meal are suggested to provide improvements in appetite and body weight management.32 Being nutrient dense and a good source of high quality protein, eggs are one food that fit well within the dietary recommendations for moderately higher protein weight loss diets. 
 
Due to their significant contribution to nutrient intakes, eggs can be a valuable inclusion in a healthy diet and contribute significant amounts of excellent quality protein to assist in meeting daily requirements. 

This statement is for healthcare professionals only.

*One serve = 2x60g eggs (104g edible portion) 

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our weight lossvegetarian and high protein meal plans today!

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FAQs

What is the RDI for protein?

The RDI for protein varies depending on age and gender. Below is an indication of the recommended protein intake for various age groups:

  • Children 1 to 3 years: 14 grams
  • Children 4 to 8 years: 20 gramds
  • Boys 9 to 13 years: 40 grams
  • Girls 9 to 13 years: 35 grams
  • Boys 14 - 18 Years: 65 grams
  • Girls 14 to 18 years: 45 grams
  • Men 19 to 70 years: 64 grams
  • Women 19 to 70 years: 46 grams
  • Men 70+ years: 81 grams
  • Women 70+ years: 57 grams

Vegetarian patients - should I recommend them to eat eggs?

Due to the smaller variety of protein containing foods eaten by ovo-vegetarians, these people may have a limited intake of essential amino acids if they do not follow a balanced eating pattern. Additionally, the protein digestibility and lower biological protein value of many plant proteins may result in deficient dietary intakes of essential amino acids in ovo-vegetarian diets. The total protein content of a vegetarian diet is significantly lower than an omnivore diet. Due to their high protein quality and high digestibility, eggs may therefore be particularly useful in the diets of ovo-vegetarians.

Do higher protein/lower carb diets have a positive impact on body weight?

There are wide ranging dietary approaches to weight management and no one approach will be suitable for everyone.

There is a considerable body of evidence which has demonstrated moderately higher protein (>25% energy from protein), lower carbohydrate, kilojoule-controlled diets can provide an effective weight loss strategy. These diets may be particularly useful for individuals who have trouble with compliance on low fat, high carbohydrate diets due to hunger, or individuals with insulin resistance or diabetes. Studies have also found that the style of eating recommended in a higher protein, lower carbohydrate eating plan, is easy to maintain, satisfying, and can effectively meet the nutritional needs of dieters.

Following a higher protein, lower carbohydrate diet relies on the inclusion of regular serves of a wide range of high quality protein rich foods. Low saturated fat meals incorporating eggs can provide this protein and contribute to the variety of foods that are encouraged in this type of eating plan.

References:

  1. Herreman L, Nommensen P, Pennings B, Laus MC. Comprehensive overview of the quality of plant- And animal-sourced proteins based on the digestible indispensable amino acid score. Food Sci Nutr. 2020 Aug 25;8(10):5379-5391. 
  2. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes, (NHRMC, Canberra, 2006). 
  3. Australian Bureau of Statistics. Australian Health Survey: Nutrition First Results - Foods and Nutrients, 2011-12 (ed. Australian Bureau of Statistics) (Canberra, ACT, Australia, 2014). 
  4. Australian Bureau of Statistics. Australian Health Survey: Usual Nutrient Intakes, 2011-12 Vol. 2015 (ed.
  5. Australian Bureau of Statistics) (Canberra, 2015). 
  6. Australian Bureau of Statistics. Australian Health Survey: Consumption of Food Groups from the Australian Dietary Guidelines, 2011-2012. (ABS, Canberra, 2016). 
  7. Australian Bureau of Statistics. National Health Survey: First Results, 2014-15 (ABS, Canberra, 2015). 
    Alexander, D., Ball, M.J. & Mann, J. Nutrient intake and haematological status of vegetarians and age-sex matched omnivores. Eur J Clin Nutr 48, 538-546 (1994). 
  8. Sobiecki, J.G., Appleby, P.N., Bradbury, K.E. & Key, T.J. High compliance with dietary recommendations in a cohort of meat eaters, fish eaters, vegetarians, and vegans: results from the European Prospective Investigation into Cancer and Nutrition-Oxford study. Nutr Res 36, 464-477 (2016). 
  9. Marsh, K.A., Munn, E.A. & Baines, S.K. Protein and vegetarian diets. MJA Open 1, 7-10 (2012). 
  10. Kniskern, M.A. & Johnston, C.S. Protein dietary reference intakes may be inadequate for vegetarians if low amounts of animal protein are consumed. Nutrition 27, 727-730 (2011). 
  11. Millward, D.J. Macronutrient intakes as determinants of dietary protein and amino acid adequacy. J Nutr 134, 1588S-1596S (2004). 
  12. NHMRC. Food for Health - Dietary Guidelines for Children and Adolescents in Australia. (Commonwealth Department of Health and Ageing, Canberra, 2003). 
  13. Smith, R.N., Mann, N.J., Braue, A., Makelainen, H. & Varigos, G.A. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr 86, 107-115 (2007). 
  14. Smith, R.N., Mann, N.J., Braue, A., Makelainen, H. & Varigos, G.A. The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: a randomized, investigator-masked, controlled trial. J Am Acad Dermatol 57, 247-256 (2007). 
  15. Cerman, A.A., et al. Dietary glycemic factors, insulin resistance, and adiponectin levels in acne vulgaris. J Am Acad Dermatol (2016). 
  16. Leidy, H.J., Ortinau, L.C., Douglas, S.M. & Hoertel, H.A. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr 97, 677-688 (2013). 
  17. Hoertel, H.A., Will, M.J. & Leidy, H.J. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese "breakfast skipping", late-adolescent girls. Nutr J 13, 80 (2014). 
  18. Leidy, H.J., Hoertel, H.A., Douglas, S.M., Higgins, K.A. & Shafer, R.S. A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in "Breakfast skipping" adolescents.
  19. Obesity (Silver Spring) 23, 1761-1764 (2015). 
  20. Volpi, E., Ferrando, A.A., Yeckel, C.W., Tipton, K.D. & Wolfe, R.R. Exogenous amino acids stimulate net muscle protein synthesis in the elderly. J Clin Invest 101, 2000-2007 (1998). 
  21. Li Z, H.D. Sarcopenic obesity in the elderly and strategies for weight management. Nutr Rev 70, 57-64 (2012). 
  22. Mithal, A., et al. Impact of nutrition on muscle mass, strength, and performance in older adults. Osteoporos Int [Epub ahead of print](2012). 
  23. Hackney, K. J., Trautman, K., Johnson, N., Mcgrath, R. & Stastny, S. Protein and muscle health during aging: benefits and concerns related to animal-based protein. Anim. Front. 9, 12–17 (2019). 
  24. Yuan, M. et al. Animal protein intake reduces risk of functional impairment and strength loss in older adults. Clin. Nutr. 40, 919–927 (2021) Chernoff, R. Protein and Older Adults. J Am Coll Nutr23, 627S-630S (2004). 
  25. Bauer, J., et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 14, 542-559 (2013). 
  26. Burke, L. & Deakin, V. Clinical Sports Nutrition Fourth Edition. (McGraw Hill Australia, 2010). 
  27. Phillips, S.M. & Van Loon, L.J. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci 29 Suppl 1, S29-38 (2011). 
  28. Kerksick, C. M. et al. ISSN exercise & sports nutrition review update: research & recommendations. J. Int. Soc. Sports Nutr. 15, 38 (2018). 
  29. Goyenechea, E. et al. Effects of different protein content and glycemic index of ad libitum diets on diabetes risk factors in overweight adults: the DIOGenes multicentre, randomised, dietary intervention trial. Diabetes. Metab. Res. Rev. (2011) doi:10.1002/dmrr.1218. 
  30. Santesso, N. et al. Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur. J. Clin. Nutr. 66, 780–788 (2012). 
  31. Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Dec;96(6):1281-98.   
  32. Leidy, H. J. et al. The role of protein in weight loss and maintenance. Am. J. Clin. Nutr. 101, 1320S-1329S (2015). 
  33. Leidy, H.J., Tang, M., Armstrong, C.L., Martin, C.B. & Campbell, W.W. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring)19, 818-824 (2011). 
  34. de Carvalho, K. M. B., Pizato, N., Botelho, P. B., Dutra, E. S. & Gonçalves, V. S. S. Dietary protein and appetite sensations in individuals with overweight and obesity: a systematic review. European Journal of Nutrition vol. 59 2317–2332 (2020). 
  35. Soenen, S., Martens, E.A., Hochstenbach-Waelen, A., Lemmens, S.G. & Westerterp-Plantenga, M.S. Normal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat Free Mass. J Nutr (2013). 

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