What’s Better for Breakfast – Eggs or Oatmeal?
One of the most common questions most breakfast eaters ask themselves is “What is a better breakfast option, eggs or oatmeal?” The reason for that is due, in part, to the “Cholesterol Myth.”
There is a common notion that has many people afraid to eat eggs. This myth began decades ago and it has changed the way folks view the healthy whole egg. The egg has been unfairly demonized. Whole eggs are an exceptional source of healthy fat, nutrients and healthy cholesterol which is necessary for optimal health.
The reason for the fear is the roughly 200 mg. of cholesterol in each egg and that an excess amount would contribute to heart disease along with the recommendation to consume only a few per week. The truth is dietary cholesterol has a negligible effect on total cholesterol – it is the ‘other’ foods that are consumed that oxidize and promote the build-up of arterial plaque with foods such as sugar and refined, processed foods. This cholesterol myth left those who were health conscious to consume the egg whites only, leaving out the exceptionally healthful egg yolk.
“The intake of two eggs per day as compared to an oatmeal breakfast promoted a shift in dietary intake patterns, did not lead to an increase in biomarkers associated with CVD, and resulted in both subjective and objective measures of satiety in a healthy population. The results of the study are important to confirming eggs as a healthy habitual breakfast food with additional benefits of increased satiety throughout the day.”
When you compare eggs to oatmeal, very recent research shows that eggs win. Eggs are not only chock-full of goodness, they also tamp down on the hunger hormone ghrelin helping you to stop hunger and cravings throughout the day. Eggs also contain the nutrient choline that helps to reduce belly fat. Most individuals, especially females who are overweight, are deficient in choline.
Oatmeal (or whole oats) has its own list of benefits such as they are gluten-free typically, and an excellent source of vitamins, minerals, antioxidants and fiber. However, if you want to reduce your carbohydrate intake and increase your satiety, the protein combined with a healthy fat in eggs is key to weight loss and optimal health.
Eggs are also versatile! They can be used in a variety of dishes not just for breakfast, but any meal or snack.
Reference: Nutrients 2017, 9(2), 89; doi:10.3390/nu9020089