Susie Burrell Eggs for Breakfast Shown to Assist with Weight Loss Interview
Research highlights that the consumption of a high protein breakfast, such as eggs, can assist with weight loss.
Containing the highest quality protein, one serve of eggs provides a quarter of an adult's daily protein needs. And, having a high protein egg breakfast, has been proven to keep you fuller for longer and suggests that you are less likely to eat as much as you would have without a protein rich breakfast under your belt.
Dietitian Susie Burrell, believes the compiled research highlights why Australians should choose eggs for breakfast over other options, like cereal or muesli.
'Poached, scrambled, made into an omelette; versatile eggs are nutrient powerhouses associated with a growing body of evidence that shows they are helpful for weight management," says Susie.
'As a dietitian, you are often asked to rank different food choices and I am hard pressed to find a better breakfast option than the egg, nutritionally speaking."
'There are so many ways to prepare and consume eggs. This not only helps Australians to have choice when it comes to their daily breakfast, but ensures they are gaining the many health benefits that come with eating eggs," she said.
Protein, such as that from eggs, offers a range of well substantiated health benefits including:
Satiety, keeping you fuller for longer.
Weight management, being fuller for longer, and full of the right protein, means you are less likely to eat as much as you would have without a protein rich breakfast under your belt.
Appetite control, consuming protein, such as the protein from eggs, at each meal can assist with appetite control and managing weight.
Hunger management, consuming a protein rich breakfast including eggs can help children to manage their appetite and hunger levels throughout the morning.
'We have always been confident that breakfast is the most important meal of the day, but we now know that it's not only eating breakfast that's important, but what and how much you eat that makes the real difference," she explained.
'When eggs are compared to other traditional breakfast favourites, their protein power always comes out on top."
For example, eating two eggs on two slices of wholemeal toast is:
86% higher in protein than ½ cup muesli with ½ cup milk
48% higher in protein than 1 cup porridge with 1 cup milk
32% higher in protein than 1 cup baked beans on 2 slices wholemeal toast
26% higher in protein than 4 wheat cereal biscuits with 1 cup milk
'Two eggs teamed with a slice or two of grain based toast contains close to 20g of protein. It is this amount of animal based protein which provides the body with plenty of leucine, the amino acid directly involved in regulating insulin levels in the body. The more tightly we control our insulin levels, the better it is for weight control and appetite regulation - explaining why we feel full until lunchtime when we have tucked into a hearty egg based breakfast," Ms Burrell continued.
'Eating eggs for breakfast increases satiety and results in lower energy intake throughout the remainder of the day, compared with a cereal or croissant breakfast," she concluded.
Additional research conducted by the Australian Egg Corporation highlights that almost a quarter of Australians (23%) have increased their egg consumption in recent years.
To celebrate eggs as the champion of breakfast on World Egg Day, the Australian Egg Corporation has distributed a series of egg-mojis across Sydney, Melbourne, Brisbane, Adelaide and Perth. These egg-mojis include a delicious egg based breakfast recipe, to inspire and educate consumers of how flexible, nutritious and easy it is to cook with eggs.
Join the conversation:
For more information on the benefits of eggs, please visit the website eggs.org.au
Interview with Susie Burrell
Question: What are the benefits associated with eating eggs for breakfast?
Susie Burrell: Eggs are not only a nutrient and protein rich breakfast option but we now know that they help to keep us full through the day, and less likely to overeat later in the day- which supports weight control. It is thought that the amino acid leucine which is found in relatively high amounts in eggs helps to bind the insulin receptor which helps to explains why an egg based breakfast may support appetite control.
Question: Why are eggs a better option than cereals?
Susie Burrell: An egg breakfast, even eggs and toast contains significantly less carbohydrates and sugars than many breakfast cereal options and are a much higher protein choice.
Question: How does eating a high protein breakfast affect our other meals?
Susie Burrell: The perfect protein found in eggs keeps you fuller for longer and makes you less likely to over eat at subsequent meals.
Question: In the past the yolk of the egg has got a bad name; can you explain the nutritional benefits of a whole egg?
Susie Burrell: The truth is that most of the nutrition is in the yolk - the essential fats, Vitamins A & E and choline so don't ever throw the nutrient rich yolks away.
Question: Are there other high-protein options, to accompany our eggs?
Susie Burrell: Eggs are generally enough but you could also team them with baked beans or a lean sausage for a more hearty breakfast meal.
Question: How much protein do we require, daily?
Susie Burrell: I recommend 20g per meal for my clients and 5-10g per snacks which works out between 80-140g / day.
Question: What do you have for breakfast?
Susie Burrell: Either a Latte and an egg on toast, scrambled eggs with mushrooms on weekends or a bacon and egg wrap.
Question: Can you share with us a breakfast recipe?
1 tbsp. olive oil
1 onion, grated
1 carrot, coarsely grated
100g (1 cup) broccoli, cooked
150 g (1 cup) cooked pumpkin
2/3 cup low fat milk
1 medium tomato, sliced
1 cup reduced fat tasty cheese
Heat oil, sauté onion and carrot in a frying pan until onion is tender.
Remove pan from heat, place broccoli and pumpkin into pan.
Beat eggs with milk. Pour over mix in pan. Cook over a gentle heat until eggs are set.
Top with tomato and cheese. Grill until cheese has melted.
Interview by Brooke Hunter