While there are some foods that score exactly where you think, there are a few surprises. Those that have chosen eggs over cereal for breakfast may be shocked to find that
Whether you like them scrambled, poached, fried, or boiled, a breakfast of eggs with a couple slices of bacon (or a link of sausage, or even vegetarian breakfast meat) are going to supply you with more protein than the average bowl of cereal.
Weight loss was similar in the egg group and cereal group, with no statistically significant differences between groups. There were no between-group differences in glucose, LDL cholesterol, total cholesterol, or vitamin D levels.
Most of the so-called "healthy cereals" still contained upwards of 25 grams of sugar (13 grams in the cereal and another 13 grams in the milk). On the other hand, a breakfast of two scrambled eggs contains only two grams of sugar.
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.
Is it OK to eat eggs every day? Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
Buyer beware: Avoid cereals high in added sugar
Added sugars offer no nutritional benefit to you, and eating these empty calories in excess can lead to weight gain and, over time, even contribute to chronic health conditions, like diabetes and heart disease.
Eggs = More Protein
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.
The good news is that the right cereal pick made with the right ingredients can serve up a healthy, nutrient-rich breakfast in a flash — and yes, help you meet your weight loss or weight maintenance goals.
The Verdict. In this scenario, eggs on toast is the breakfast winner due to their protein and complex carb double whammy - it's especially good if you're trying to keep yourself full till lunch. Don't ditch the porridge straight away though, add some greek yoghurt, nut butter and/or seeds for an added protein punch.
For a wholesome meal in the morning, you can include 2-4 eggs in your breakfast, which contain less than 240 calories.
Weet-Bix is a good source of B vitamins including B1 (thiamin), B2 (riboflavin) and B3 (niacin) for energy, as part of a balanced diet. Weet-Bix is high in folate! This B vitamin helps support healthy blood cells and immune system, fights fatigue and maintains a healthy mind, in combination with a balanced diet.
Cereal: plain oats, corn flakes and shredded wheat are minimally processed, but when the manufacturer adds sugar, flavourings or colourings, they become ultra-processed cereals. Try sticking to cereals such as porridge, corn flakes, bran flakes, weetabix etc rather than the more processed versions.
Eggs are a wonderful source of nutrition. Two to three eggs a day can be safely eaten as long as they are eaten as part of a healthy diet.
3. Eggs. Eggs are a low-carb, low-calorie and low-cost source of protein. One egg provides 6 to 8 grams of protein with only 70 calories.
In general, the number of eggs you can eat hinges on your activity level and diet. Healthy, active people can consume up to three eggs for breakfast. If you struggle with high cholesterol levels, are overweight, or live a more sedentary lifestyle, you should eat around one egg per day.
However, doctors still recommend that around 60% of the proteins come from eggs. So, it is recommended to eat no more than a couple of eggs daily. People who have acute liver problems should consult their doctor before starting a diet that includes egg whites.
Just like eggs cooked in other ways, fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal.