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Stuck between or Oatmeal for Breakfast? Know what to choose.
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Breakfast is often the time when we’re confused what to eat. A plain bread toast and butter or jam is a big no-no for the health conscious brigade. The diet conscious individuals are often stuck between the most populous choices – Eggs or Oatmeal for Breakfast. Let us help you solve this conflict:
Eggs = More Protein
According to a review in “American Journal of Clinical Nutrition”, protein rich diet boosts satiety more than carbs. Eggs are a rich source of protein and have minimal carbs. On the hand, oatmeal is a carb-rich food and does provide some protein to our body. According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.
Eggs = Less Calories
According to a study in U.S., one packet of oatmeal contains 150 calories in contrast to one big egg that has about 72 calories. And since egg whites does not contain any dietary cholesterol there is no limitation on their intake per week. So, eggs have an advantage over oatmeal if you are planning to cut on your calorie intake and shed those extra kilos. Eggs have a nutrient called Choline that helps to reduce belly fat. Studies have shown that people who are overweight are usually deficient in choline, especially women.
Eggs = No Artificial Sugar
Eggs are liked in their neutral taste with added salt, pepper or other natural condiments. If you do not add sauces/ketchups then a breakfast with eggs is equal to no artificial sugar. However, on the other hand you should be aware about the added sugar content that a packet of regular oatmeal brings. Although, plain oatmeal contains very less amount of sugar, that is, less than 1 gm but flavored ones are high in sugar which can be even more than 14g. So, choosing a plain oatmeal pack over those sugary ones is a better choice but the fact that you’ll be preparing your oatmeal breakfast in either milk/water with added refined sugar brings you back to square one.
Healthy Breakfast = Eggs + Oats
Given all the above 3 points that make eggs a better choice if you have specific diet goals, however, we cannot neglect the fact that our body needs both protein and carbohydrates on a daily basis. A combination of eggs, specifically egg whites and oatmeal makes an awesome breakfast that will keep your energy level high throughout the day. Health experts recommend that a normal person needs atleast 130g of carbohydrates every day, especially high-fiber carbs like oatmeal. Oatmeal is also rich in vitamins, minerals and antioxidants. It is important to understand that eggs and oatmeal both provide essential yet different nutrients to our body which are necessary for a successful weight-loss plan and a healthy body. So, you don’t have to be in a dilemma every day. Add both to your breakfast menu and enjoy a good life with spurred energy levels.
first published:July 13, 2017, 15:24 IST
last updated:July 13, 2017, 15:24 IST
As an enthusiast well-versed in the field of nutrition and dietetics, I bring a wealth of knowledge to shed light on the concepts discussed in the article you provided. My understanding extends beyond mere familiarity, incorporating practical applications and scientific findings.
Let's dissect the key concepts discussed in the article:
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Protein Content and Satiety:
- The article cites a review in the "American Journal of Clinical Nutrition" emphasizing that a protein-rich diet, as found in eggs, enhances satiety more than carbohydrates. The information aligns with the fact that proteins induce a feeling of fullness and can be beneficial for those aiming to control their calorie intake.
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Nutritional Comparison: Eggs vs. Oatmeal:
- The nutritional breakdown presented, sourced from the USDA, provides quantitative data on the protein and carbohydrate content of both eggs and oatmeal. Eggs emerge as a higher protein and lower carbohydrate option, making them a preferred choice for individuals prioritizing protein in their breakfast.
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Caloric Content and Weight Management:
- The article refers to a U.S. study indicating that eggs have fewer calories (72 calories in one egg) compared to oatmeal (150 calories per packet). This information is crucial for individuals focusing on calorie reduction and weight management. Additionally, the mention of choline in eggs, aiding in reducing belly fat, adds another layer to the discussion.
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Sugar Content and Artificial Additives:
- The discussion touches on the absence of artificial sugar in eggs and the potential sugar content in flavored oatmeal. This highlights the importance of being mindful of added sugars, a significant consideration for those aiming to maintain a healthy diet.
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Balanced Breakfast: Combining Eggs and Oatmeal:
- The article suggests that a balanced breakfast could involve a combination of egg whites and oatmeal. This approach ensures a mix of essential nutrients, including proteins from eggs and high-fiber carbohydrates from oatmeal. It emphasizes the importance of understanding that both foods contribute unique nutrients essential for a successful weight-loss plan and overall health.
In conclusion, the article provides a comprehensive overview of the nutritional aspects of eggs and oatmeal, offering practical insights for individuals navigating breakfast choices. The recommendation of a combined approach underscores the importance of a balanced diet that addresses the diverse nutritional needs of the body.
