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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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New Research on Eggs

A meeting this week called Experimental Biology had some really interesting new research presented on eggs. I have written about eggs in the past and tried to clear up some of the confusion around whether they are good or not. Check out my past blog called The Incredible Edible Egg for more background on nutritional plus's and minus's on eggs. I also wrote a fun post on eggs which included some food safety tips. I personally love eggs and my favorite way to eat them is a spinach and feta omelet! Mmmmmm......

Here are some of the findings presented at Experimental Biology 2009 this week:
Eggs for Breakfast Helps Manage Hunger and Calorie Consumption
A study led by Maria Luz Fernandez, Ph.D., professor in the department of nutritional sciences at the University of Connecticut, investigated the differences in post-meal hunger and daily caloric intake when eating a breakfast of either protein-rich eggs or carbohydrate-rich bagels. Although the two breakfast options contained an identical amount of calories, the researchers found that adult men who consumed eggs for breakfast:
  • consumed fewer calories following the egg breakfast compared to the bagel breakfast
  • consumed fewer total calories in the 24-hour period after the egg breakfast compared to the bagel breakfast
  • reported feeling less hungry and more satisfied three hours after the egg breakfast compared to the bagel breakfast
Protein for Breakfast Helps Teens Control Appetite
Researchers from the University of Kansas Medical Center assessed the impact of a protein-rich breakfast on appetite and overall calorie consumption among teens who traditionally skip breakfast. While each test breakfast contained 500 total calories, the researchers examined variables including the protein form (solid food or beverage) and the amount of protein versus carbohydrate in the breakfast.
  • Teens consumed fewer calories at lunch when they ate a protein-rich breakfast of solid foods compared with a protein-rich beverage breakfast
  • Post-meal hunger was significantly reduced when the teens ate a protein-rich breakfast of solid foods
Cracking Open Heart Health Myths
Florida State University researchers examined the relationship between cardiovascular disease (CVD) risk factors such as body mass index, serum lipids and levels of high-sensitivity C-reactive protein (hs-CRP) (a marker for inflammation), and the degree to which these factors are influenced by dietary intake of fiber, fat and eggs. The study found:
  • No relationship between egg consumption and serum lipid profiles, especially serum total cholesterol, as well as no relationship between egg consumption and hs-CRP
  • A positive correlation (meaning the more the higher the risk) between dietary trans-fat intake and CVD risk factors, as well as a negative correlation (meaning lowered risk) between fiber and vitamin C intake and CVD risk factors
These studies support more than 30 years of research showing that healthy adults can consume eggs as part of a healthy diet. Eggs are all-natural and packed with a number of nutrients. One egg has 13 essential vitamins and minerals in varying amounts, high-quality protein and antioxidants, all for 70 calories. Eggs are also an excellent source of choline, an essential nutrient vital for fetal and infant brain development but also good for everyone.

For more information, check out the Egg Nutrition Center
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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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