Egg for breakfast

We're going to be learning about Austria for the first two weeks of July. A typical Austrian breakfast is a roll with butter/cheese/jam/etc., a cup of coffee or hot cocoa, and an egg. I look forward to breakfasts that include egg for a while. Typically, we just have cold cereal (the kind without cyanocobalamin and folic acid these days) and milk because it's convenient. But it really doesn't seem to be the best way to start every single day, especially if one is trying to avoid weight gain and Type II diabetes. A recent study shows some clear advantages from including an egg as part of one's breakfast.

This study evaluated appetite and glycemic effects of egg-based breakfasts, containing high and moderate protein (30 g protein and 20 g protein +7 g fiber, respectively) compared to a low-protein cereal breakfast (10 g protein) examined in healthy adults (N = 48; age 24 ± 1 yr; BMI 23 ± 1 kg/m²; mean ± SE). Meals provided 390 kcal/serving and equal fat content. Food intake was measured at an ad libitum lunch meal and blood glucose response was measured. Visual analog scales (VAS) were used to assess hunger, satisfaction, fullness, and prospective food intake. The egg-based breakfast meal with high protein produced greater overall satiety (p < 0.0001), and both high protein and moderate protein with fiber egg-based breakfasts reduced postprandial glycemic response (p < 0.005) and food intake (p < 0.05) at subsequent meal (by 135 kcal and 69 kcal; effect sizes 0.44 and 0.23, respectively) compared to a cereal-based breakfast with low protein and fiber.

"The effects of the combination of egg and fiber on appetite, glycemic response and food intake in normal weight adults – a randomized, controlled, crossover trial," [Abstract], http://www.tandfonline.com/doi/full/10.1080/09637486.2016.1196654

Eggs are a bit messy to prepare, especially in comparison with a bowl of cereal and milk, but it's time my older children learn to fry them!